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Easy Homemade Fermented Vegetables the Whole Family Will Love

Easy Homemade Fermented Vegetables the Whole Family Will Love

It's commonly thought that the Romans used fermented cabbage (sauerkraut) to treat and prevent intestinal infections, and Captain Cook was rumored to have carried sauerkraut to prevent scurvy on his journey around the world. Somewhere along the way, people were able to recognize and harness the benefits of fermented foods.

7 Incredible Benefits of Fermented Food

  • Balances the production of stomach acid.
  • Provides probiotics and digestive enzymes necessary for proper digestion.
  • Makes food more digestible and bioavailable.
  • Produces numerous beneficial compounds that inhibit the growth of pathogenic gut bacteria including typhoid and cholera.
  • Repopulates good bacteria that supports the gut which houses 70% of the immune system.
  • Promotes proper gut function giving the body a sustained health boost.

According to Dr. Mercola,

The fermentation process also boosts the nutritional content of the food, producing essential amino acids, short-chained fatty acids, beneficial enzymes, certain nutrients and increases bioavailability of minerals.

Types of Fermented Food

There are a wide variety of foods that can be fermented, and it seems to be a catching trend these days as people rediscover the amazing and necessary benefits of including fermented foods in their diets. Some of these commonly fermented foods can even be found at your local grocery store, but be sure to note, cooking and pasteurizing kills the friendly bacteria that resides in fermented foods. You can assume that grocery store brands have pasteurized their products unless it explicitly states otherwise on the package.

Now, we continue our journey toward healthier bodies by creating our own fermented vegetables at home. The same basic steps apply for fermenting most veggies, and there's no added sugar like many store-bought varieties. High levels of unnecessary sodium are also the norm at the store, so opting for homemade gives you the chance to monitor salt levels and use the salt product you choose, like Real Salt or real Himalayan Pink Salt.

Fermented Carrot Sticks

Kids love these crunchy, pickled carrot sticks! Send them as part of a healthy lunch or munch on them guilt-free, happy about your probiotic-rich snack choice.

Supplies:

Ingredients:

Directions:

  1. Peel and cut carrots into holdable, bite size sticks (about 1/2” x 3”).
  2. Bring water to a boil, remove from heat, and stir in salt until dissolved. Allow salt water to cool to room temperature before continuing.
  3. Place carrot sticks in the sterilized mason jar packing them in tightly. Fit as many as you can, but leave a 1” head space.
  4. Pour cooled brine into the jar. Fill to within 1” of the rim.
  5. Cap with fermenting lid and airlock.
  6. Leave in a dark, cool spot for 4-6 weeks. The longer it sits, the more fermented it'll taste.
  7. Once finished, remove the airlock. Close flip-up cap or replace with wide mouth mason jar lid and refrigerate.

Fermented Vegetable Medley

This is a great go-to vegetable side when you need a quick and healthy addition to a meal. Eating a variety of fermented vegetables and foods helps optimize microbial diversity and avoids an overpopulation of just one kind of beneficial bacteria. In this recipe alone, you're providing your family with 6 different fermented foods. Use any fresh, organic veggies you have on hand for this super food medley. 

Supplies:

Ingredients:

  • 3 bunches of broccoli
  • 1 red onion
  • 5 carrots, peeled
  • 1 red bell pepper
  • 8 garlic cloves, chopped
  • Basil, 1/4 cup fresh or 1 Tbsp dried basil
  • 3 Tbsp Real Salt
  • 3 cups water

Directions:

  1. Cut vegetables into bite size pieces.
  2. Bring water to a boil, remove from heat, and stir in salt until dissolved. Allow salt water to cool to room temperature before continuing.
  3. Add basil to the bottom of the sterilized mason jar.
  4. Next, add a layer of broccoli, followed by a layers of red peppers, carrots, onions and 4 of the garlic cloves. Repeat layers until the jar is full, leaving a 1” head space.
  5. Pour cooled brine into the jar. Fill to within 1” of the rim.
  6. Cap with fermenting lid and airlock.
  7. Leave in a dark, cool spot for 4-6 weeks. The longer it sits, the more fermented it'll taste.
  8. Once finished, remove the airlock. Close flip-up cap or replace with wide mouth mason jar lid and refrigerate.

Easy Homemade Fermented Vegetables the Whole Family Will Love

What's your favorite way to ferment vegetables?

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Designed by Alicia Voorhies

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