There are significant amount of traditionally fermented foods. Foods like yogurt, kefir, kombucha, and real sauerkraut are teeming with beneficial bacteria and are known to improve immunity. Fortunately, they’re also simple to make.
Probiotics, along with a host of other microorganisms, are so crucial to your health that researchers have compared them to “a newly recognized organ.” Your microflora – a term used to describe the bacteria, fungi, viruses, and other microbes that make up your microbial inner ecosystem – impact far more than your digestive tract.
I add sea vegetables or seaweed to increase the mineral, vitamin, and fiber content. You can add pieces of whole dulse, or use flakes. Wakame and sea palm do not have any kind of fishy flavor but need to be presoaked and diced into the desired size. Arame and hijaki DO have a fishy flavor.
1piecedulseor wake or sea palm (these sea veggies are not fishy smelly), whole
1clovegarlicoptional, for each 1 liter jar, 8 to 10 total, or 6 small onions (Charlotte), too much will overpower the mix
Take a small container, place handful of the herbs (wrapped in cooking twine) and jalapeño or chili pepper in the container.
Place cabbage, cauliflower, carrots, celery, small onions (optional), and 2-3 garlic cloves (optional) on top in layers.
Top off the ingredients with more herbs.
Make Brine: Combine salt with 1 and 1/2 cup clean pure water, stir until well mixed. Let dissolve. Combine with veggies.
Packing the Jars
Once you have your shredded/cut veggies and brine mixture combined in your large bowl, tightly pack the mixture into each Mason jar, and compress using a masher to remove any air pockets.
Top with a cabbage leaf, tucking it down the sides. Make sure the veggies are completely covered with brine and that the brine is all the way to the top of the jar to eliminate trapped air.
Put the lids on the jars loosely as they will expand due to the gases produced in fermentation.
Allow the jars to sit in a relatively warm place for several days, ideally around 72 degrees Fahrenheit.
During the summer, veggies are typically done in 3-4 days. In the winter, they may need 7-14 days. The only way to tell when they’re done is to open up a jar and have a taste.
Once you're happy with the flavor and consistency, move the jars into your refrigerator.
*Canning Jars: Basic wide-mouthed 32-ounce Mason jars are all that is necessary for both fermenting and storing the vegetables. These are inexpensive and easy to find at your local hardware store, grocery, or online. Make sure they are widemouthed, as you’ll need to get your hand or a tool down into the jar for tightly packing the veggies.
**If you can’t find fresh herbs above, use 2 tbsp of dried: tarragon, mint, savory, dill and basil and/or celery leaves (placed in spice bag).
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All BareFood recipes are Corn Free, Soy Free, Wheat Free, Pork Free, Agave Free, Refined Sugar Free, Peanut Free, GMO Free, & Gluten Free. Promoting only organic ingredients, pastured raised/grass-fed/grass-finished meat and poultry, pasture raised organic dairy and eggs, healthy unrefined fats/oils.