The Basics / Ferments
About Fermentation
Fermentation was created out of necessity. With the absence of refrigeration or processing, most foods will spoil sooner rather than later. Fermentation not only preserves a harvest from one season to the next, but also provides the ideal environment for proliferation of the microorganisms that are the baseline of gut health and immunity. This involves creating conditions in which natural organisms thrive and proliferate. Consuming a variety of fermented foods promotes biodiversity among the microbial cultures in your body, improving digestion. The most commonly used types of fermentation include: lacto-fermentation (yogurt, cheese, kimchi, sauerkraut), yeast fermentation (bread, beer, wine), acetic fermentation (vinegars), mold fermentation (tempeh, koji, cheese), and bacteria + yeast mixed ferments (kefir, kombucha, sourdough bread, ginger bug). For most ferments a simple mason jar and a spoonful of salt, with foods like kimchi, yogurt, miso and gravlax can be held in a state of suspended animation while simultaneously proliferating and conveying the very organisms responsible for inoculating our own microbiome with ‘probiotics’. The incentive of ingesting these organisms in the context of real food rather than a manufactured supplement is that fermented and cultured foods are delivered to the digestive tract complete. The prebiotic micro-organisms are required as nourishment and fuel for the probiotics to achieve metabolic alchemy in your digestive tract (simply: prebiotics ensure probiotics make it to the digestive system).
Most vegetables on this website are lacto-fermented. Lactic acid bacteria are present in the soil, and therefore on the things that grow on earth, so other than your produce all you need is salt and a jar to achieve a nutrient & probiotic rich ferment. There are also strains of lactic acid bacteria naturally present in dairy milk. The bacteria responsible for lactic acid fermentation exist on most surfaces, including you skin and kitchen tools meaning that it is unnecessary to inoculate your foods with a starter culture. Fermenting exclusively with salt will yield a more palatable ferment but will require a longer fermentation time. Although I prefer to only use salt, there are some occasions when using a starter culture can be beneficial. Popular starter cultures include whey from strained yogurt or clabbered raw milk, a brine from an existing ferment, kombucha, water kefir, probiotic supplement, or packaged commercial culture. Typically fermented foods with a high sugar content, or that are only fermented for a short period such as condiments benefit from the addition of a starter because it significantly reduces the fermentation time and ensures a safe reliable end product. When using high sugar ingredients it is important to have a short fermentation period to avoid the conversion into alcohol and reduce the chances of mold contamination.
Sourdough starters are an example of bacteria & yeast combination fermentation. Starters can be used for a range of baked goods from bread to pie crust and is very simple to make and maintain. It requires only purified water and flour, so it is important to use high quality ingredients. Making sourdough bread truly from scratch calls for an active starter that contains water, flour, yeast, and wild bacteria, to produce a bubbly, living culture that is potent enough to leaven bread. These bacteria metabolize the complex carbohydrates in flour and produce lactic acid, developing the classic tart/sour flavor. This slow rise process also creates a lower glycemic load making it easier on blood sugar regulation. The fermentation process deactivates food phytate, a naturally-occurring substance in whole grains, pulses, nuts and seeds that can interfere with the absorption of minerals. While sourdough baking doesn’t contain more minerals, it increases your bodies ability to absorb them. Slow-rise sourdough bread is not gluten free, but the lengthy process degrades the gluten, making it significantly easier to digest and in certain cases can be tolerated by those that usually report are gluten sensitivities or intolerances.
shopping list
jars
pickle pebbles
tamper
non-reactive bowl (like this glass one)
high quality sea salt
recipes
Breakfast Radishes
ingredients
- 1 bunch radishes, rubbed clean with a towel
- Fresh thyme
- Sea salt
- Purified water
method
Arrange radishes in a jar with the thyme, cover with water. Add salt, shake, and taste the water until it is very salty, but still palatable.
Cover and place in a cool dark cabinet for 2 weeks. Keep in the refrigerator for 6 months.
crunchy Red onions
Fermented red onions are crunchy and packed with flavor. While raw onions can be overpowering to a dish, fermented onions offer a more delicate, subdued flavor and vivid color.
ingredients
- 2 red onions, sliced
- 2 Tbsp beet kvass
- Zest from 1 lime
- Sea Salt
method
With a mandoline, slice onions to a uniform width.
In a bowl, combine all ingredients and knead together until onions are soft, and the salt and beet kvass is evenly distributed.
Pack down into a pint jar. If a liquid does not render to cover the onions, you can pour beet kvass over the onions to make sure everything is submerged. For this recipe, I would use a pickle pebble or any other kind of fermentation weight.
Place onions in a dark cool cabinet. Let ferment for two weeks, burping occasionally if the lid becomes tight. Keep onions in the refrigerator for 6 months.
“cherry bomb” tomatoes
Fermenting cherry tomatoes is a perfect way to prolong their edibility, add tremendous flavor, and kick up their nutritious value with probiotics.These delightful Fermented Cherry Tomato Bombs will literally burst in your mouth with flavor. A little sour, a little fizzy, and a little dilly: they are very delicious. If you love tomatoes, you will definitely enjoy this ferment.
ingredients
- Cherry tomatoes, enough to fill a quart jar- keep whole
- 4 fresh basil leaves
- 4 garlic cloves
- 1 tsp horseradish, grated
- 1 tsp black peppercorns, whole
- 1 tsp yellow mustard seedv
- 1 tsp dill seed
- 2 Tablespoons Sea Salt, fine
- 1 pint purified water
- Red pepper flakes (optional)
- 1 Tbsp whey, sauerkraut juice, or other starter ferment to inoculate the brine (optional)
method
Have two quart jars ready for this recipe. In the first jar, layer the basil and the garlic on the bottom. Try not to break or crush the garlic. Add the tomatoes, leaving out any tomatoes with a broken skin. Be careful not to press too hard when arranging them.
In the second jar, combine the rest of the ingredients and shake vigorously until salt is dissolved. Pour salt water mixture over cherry tomatoes and give a light shake, pressing down any tomatoes that surface. For this recipe I like using a pickle pebble or any other kind of fermentation weight.
Place tomatoes in a dark cool cabinet. Let ferment for two weeks, burping occasionally if the lid becomes tight. Keep tomatoes in the refrigerator for 6 months.
dilly beans
Dill Pickled Green Beans are absolutely delicious! Sour, garlicky, a little spicy and crunchy. These would look great on a charcuterie plate with an assortment of cheeses, meats and olives. Would be amazing in a Bloody Mary or as a quick probiotic snack. Green beans are an easy vegetable to ferment, because they stay crunchy, take little preparation and they adopt the spices and herb flavors in the brine well.
ingredients
- Green Beans, enough to pack a quart jar, cleaned
- 3 garlic cloves
- ½ tsp coriander seed
- ½ tsp mustard seed
- ½ tsp red pepper flakes
- ½ tsp fennel seed
- Fresh dill
- Sea salt
- Black peppercorns
- Purified water
method
Blanch the green beans and pack into a mason jar tightly. In a separate jar, combine the rest of the ingredients. Shake vigorously until salt is dissolved.
Pour salt mixture over beans. For this recipe, I like using a pickle pebble or any other kind of fermentation weight.
Place green beans in a dark cool cabinet. Let ferment for two weeks, burping occasionally if the lid becomes tight. Keep green beans in the refrigerator for 6 months.
tomatillo salsa
Ferment tomatillos at the peak of the season to enjoy this salsa any time of year. I love to serve this ferment with lard fried tortilla chips, braised meats (especially pork), even with eggs! It is important to dice the tomatillos small and uniform in size to get the right texture.
ingredients
- 1 lb Tomatillos, cleaned, small diced
- ½ white onion, small diced
- 1 Jalapeńo, minced
- ½ bunch Cilantro
- 1 Lime, juice & zest
- 1 meyer lemon, zested
- ¼ tsp ground cumin
- ¼ tsp garlic powder
- Celtic sea salt
method
Clean and rinse the tomatillos. Dice all ingredients and combine in a bowl. You can remove the seeds from the jalapeno for a mild salsa.
Toss all ingredients with about a tablespoon of salt and completely coat.
If you are using a culture starter, add now. Firmly pack the salsa into a jar, be sure to remove all air pockets. Once the jar is full arrange a pickle pebble on top and firmly press down. Pour and remaining liquid from the bowl into the jar.
Place in a cool dark area and ferment for one week. Remove from the cabinet and transfer to a clean jar, pack down again. Refrigerate for up to 6 months.
pomegranate kraut
ingredients
- 1 Green cabbage, quartered, sliced thin
- 2 Heirloom carrots, shredded
- 1 pomegranate, cleaned
- 1 pear, grated
- ½ white onion, grated
- Zest & juice of one lime
- Sea Salt
method
Slice, and grate all ingredients into a bowl. Zest & juice the lime over the bowl, careful not to drop any seeds. Lightly cover with salt and massage until the liquid starts to draw from the vegetables creating a brine.
Once the cabbage mixture is soft, start firmly packing into a jar. Press down until there aren't any air pockets and the jar is full just below the rim. If you have a pickle pebble, arrange on top and pour any additional brine on top ensuring the ferment is completely submerged.
Place in a cool dark cabinet for 10-15 days or until preferred potency is reached. Store in the refrigerator for up to 6 months.
crunchy carrots
Everyone loves veggies and dip, why not ferment it? These fermented carrot sticks are great served with crème fraîche ranch. This is a great way to introduce fermented foods to kids & adults. Whenever I have old leftover carrots from making stock I throw together a batch of these, they never last long!
ingredients
- 4-5 Carrots, cut into halves, or sticks
- Fresh dill
- Black peppercorns, whole
- Sea Salt
- Purified Water
method
Place dill and pepper into the bottom of a jar. Arrange carrot slicks, packing very tightly. If you tilted the jar the carrots should not budge.
In a separate jar combine water and about ½ tablespoon of salt and shake until salt is dissolved. Pour over carrots. Check that carrots are completely submerged under the brine.
Place in a cool dark cabinet and ferment for 10 days. Refrigerate for up to 6 months. Serve with dip, or incorporate into recipes in place of fresh carrots for an extra probiotic kick.
curry & Currant kraut
A vibrant twist on a classic with warm spices, and currants for when you need a change in the routine. Full of flavor and anti inflammatory qualities, it's hard to go wrong with this variation. This ferment goes great mixed in with chicken salad, as a soup garnish, or on a charcuterie board to make it pop.
ingredients
- 4 inches fresh ginger root, grated
- 2 inches fresh turmeric root, grated
- 1 medium yellow onion, diced
- 8 cloves garlic, minced
- 1 cabbage, shredded
- 1 carrot, shredded
- 1 tbsp cilantro, minced
- 2 Tbsp currants
- 2 tsp curry powder
- 1 lemon juice & zest
- Sea Salt
method
Combine all ingredients in a bowl and rub with salt until cabbage is tender, and liquid collects at the base of the bowl.
Pack into a jar making sure to remove any air pockets. Arrange a pickle pebble on top of the kraut, press firmly, and pour any excess liquid on top until it is completely submerged below the brine.
Place in a cool dark area and let ferment for two weeks. Remove and store in refrigerator for up to 6 months.
european kraut
In the old days, Eastern European families prepared for winter by putting up several barrels of probiotic rich sauerkraut to reinforce their immunity during the cold months. Euro kraut is a take on a basic sauerkraut with a twist of apple and grapefruit to give it a distinct tangy flavor. This recipe makes the perfect kraut for reuben sandwiches.
ingredients
- 4 pounds green cabbage, very thinly sliced
- 1 Granny Smith apple, peeled, grated
- 2 Tbsp sea salt
- 1 Tbsp caraway seeds
- 1 grapefruit, zest & juice
- 2 carrots, grated
- ½ white onion, grated
method
Combine all of the ingredients in a large bowl, evenly distribute salt. Squeeze and massage the cabbage to release some liquid.
Firmly pack glass jars with the cabbage pressing down to ensure there aren't any remaining air pockets. Arange pickle pebble at the top and press down. Pour remaining liquid from the bowl into the jar to completely submerge the kraut.
Place in a cool dark place and let ferment for 10 days. Transfer to refrigerator and enjoy for up to 6 months.
wild fermented kimchi
ingredients
- ½ CUP OF KIMCHI, JULIANNE
- ½ PURPLE CABBAGE
- 2 TEASPOONS SHERRY VINEGAR
- 1 TEASPOON ONION POWDER
- 1 CARROT, JULIENNE
- ¼ CUP OF HOMEMADE MAYONNAISE
method
Slice cabbage ¼ inch thick, reserve in a medium bowl.
In a small bowl, combine mayonnaise, vinegar, and onion powder.
In the medium bowl mix the cabbage, kimchi, and carrot. Toss then add mayonnaise. Mix until completely coated. Refrigerate for at least 10 minutes, serve cold.
lavender radish Kraut
This ferment is bright and tangy, the lavender brings an unexpected floral notes to an otherwise basic kraut. Ingredients in lavender like linalool and acetone can help to fight viruses and bacteria, as well as aiding in digestion & stress relief.
ingredients
- 1 radish, sliced
- 1 cabbage, shredded
- 1 carrot, grated
- 1 shallot, minced
- 1 meyer lemon, juice & zest
- 1 tsp herbs de provence
- ½ tsp yellow mustard seed
- Red pepper flakes
- Sea salt
Combine all of the ingredients in a large bowl, evenly distribute salt. Squeeze and massage the cabbage to release moisture.
Firmly pack glass jars with the cabbage pressing down to ensure there aren't any remaining air pockets. Arrange pickle pebble at the top and press down. Pour remaining liquid from the bowl into the jar to completely submerge the kraut.
Place in a cool dark place and ferment for 2-3 weeks. Transfer to refrigerator and enjoy for up to 6 months.
