Vegetable Fermentation 101
Start your fermentation journey today!
Fermentation predates most civilizations and the first record found was around 7000 BC in China. It was one of the first effective and safe ways to preserve food. Traditional Food preservation tied families over in cold unforgiving climates or creates abundance in warmer climates that offer year-round growing opportunities.
Most of the most delicious foods and beverages you consume are fermented alcohol, cheese, coffee, chocolate, yoghurt and charcuterie
Fermentation is as much an art as it is science and you can really fire up your creative spirit and experience flavors and textures you couldn’t fathom. It connects you to culinary cultures all over the world allowing you to create foods that would otherwise be unavailable to you.
This article is intended as a beginner’s guide for brine fermentation also known as “wet” fermentation, where vegetables are submerged in a brine solution in an anaerobic (absence of oxygen) environment.
What is Fermentation?
Vegetable fermentation is a process that involves using beneficial bacteria to preserve and transform fresh vegetables into tangy, probiotic-rich foods. Fermented vegetables are not only a tasty addition to meals, but they are also packed with nutrients and have numerous health benefits. The beneficial bacteria convert sugars and carbohydrates into lactobacillic acid. This reduces the PH and releases CO2. The lowering of PH, salinity and anaerobic “absence of oxygen” creates the ideal environment to thrive and destroys all known food pathogens, making fermentation super safe.
How does fermentation compare with other preservation methods?
I rate Fermentation as the best food preservation method hands down for several reasons:
Increases the nutrition of your foods and makes all nutrients more bio-available.
Can be stored at room temperature without refrigeration.
Fermented vegetables can be stored for years.
It is great for your gut health.
The low time requirement of 15 minutes or less.
No energy requirement.
Fermentation is one of the safest preservation techniques since the salinity and low ph kill off all known food pathogens.
FLAVOUR EXPLOSIONS! You are limited only by your imagination when it comes to making ferments.
Here's my 8-step guide on how to ferment vegetables at home or in your mother’s basement.
Choose your vegetables: You can ferment almost any vegetable, but some popular choices include cabbage, carrots, beets, cucumbers, and radishes. Use fresh, organic vegetables whenever possible and make sure they are clean and free of blemishes.
Prepare your vegetables: Cut or shred your vegetables into small, bite-sized pieces. You can use a food processor, mandolin, or knife to prepare your vegetables.
Clean the jar and lid: Dishwasher or washing with hot water and soap should suffice. Leave out to dry in the sun. FERMENTATION TIP one
Pack the vegetables into a jar: Once the vegetables are prepared, pack them tightly into a jar. You can use a glass jar with a lid or a fermentation crock. Make sure the vegetables are tightly packed and there is enough space for the brine to cover the vegetables. You can use a weight, such as a fermentation weight or a smaller jar filled with water, to keep the vegetables submerged in the brine.
[FERMENTAITON NOTE: Cabbage leaves, half onion, apple or lemon can also be substituted as a fermentation weight.]
Add the brine to the jar: The brine is a mixture of water and salt that will cover the vegetables and create an environment that is hospitable to the beneficial bacteria. Pour the brine over the vegetables until they are completely covered. I recommend a 5% - 10% salt brine.
[FERMENTATION NOTE: This is an example of how to make a 5% brine with 500ml water. {500ml x 0.05} NOTE ONLY USE SALT WITH NO IODINE OR CAKING AGENTS.]
Seal the jar: If you use a jar with a lid, ensure the lid is screwed on tightly. If you are using a fermentation crock, make sure the lid is in place and that the water seal is filled with water.
Ferment the vegetables: Place the jar or crock in a cool, dark place, such as a pantry or cupboard, and let the vegetables ferment for 1-4 weeks, depending on the temperature and the desired level of sourness. Check the vegetables every few days to make sure they are still submerged in the brine and that there is no mold or other signs of spoilage.
Store the fermented vegetables: Once the vegetables are fully fermented, transfer them to the refrigerator or a cool, dark place. Fermented vegetables can last for several months in the refrigerator and will continue to develop their flavor over time.
That's it! With a little bit of preparation and patience, you can make your own delicious and healthy fermented vegetables at home.
I host monthly fermentation workshops to help fund local food security projects! Signup for our next Fermentation 101 Workshop in Montagu Western Cape.
The you very much.