Fermented Vegetables

Fermentation is an age-old method of preservation in which bacteria and yeast break down sugars. It helps foods last longer by keeping them from spoiling.  Fermentation also boosts the “good” bacteria in your gut, which promotes the proper health and function of our body.  Check out our blog post on gut health! 

Fermenting foods at home is easy. You can create your own recipe with salt water, your favorite raw vegetables, and some spices.

  • ~3 cups vegetables (Green beans, carrots, cauliflower, cucumbers, asparagus, beets) cut to fit in jar
  • 3 Garlic cloves, peeled and slightly crushed
  • Optional Spices: Red pepper flakes, crushed black pepper, dill to taste
  • 1 Quart Filtered Water
  • 1.5-2 Tbsp Sea Salt (Helps prevent bad bacteria from growing)
Other Supplies:
  • Quart Mason Jar, sterilized in boiling water
  • Airlock fermentation lid (allows air to escape for “set it and forget it”).  If using regular lids, you will need to open the lid once or twice a day to let the carbon dioxide escape. 
  • Fermentation Weight for mason jars to keep vegetables under the brine and prevent from floating to the top
  1. Place garlic in the bottom of a clean, wide-mouth quart jar.  Layer the cut vegetables, leaving 1-2 inches of space at the top of your jar.  Sprinkle with spices. 
  2. Dissolve sea salt into filtered water and pour over vegetables until they are covered.  The space is important for the fermentation process.  If filled too high, the liquid (brine) will start to overflow!
  3. Use a thin spatula to release air bubbles by pushing down the sides all around the jar.
  4. Drop in your fermentation weight to keep vegetables from floating above the brine.
  5. Let ferment at room temperature for about 3-5 days or longer to taste.
  6. Once they are finished fermenting, move to the refrigerator with a regular lid for storage up to 3 months.

Enjoy a couple pieces of vegetables a day for the digestive benefits!