Salad In A Jar- The Benefits of Naturally Fermented Vegetables

From 8,000 year-old winemaking in the Zagros Mountains of Iran, to milk fermentation in Babylon circa 3,000 BC; societies have been fermenting foods for centuries.

Before refrigerators, fermentation was a vital technique used to preserve foods. Curing meats, pickling vegetables, and clabbering dairy was the only way to extend the life of perishables. Fast-forward to present day, and things like kombucha and kimchee are an important part of a health-foodie’s day.

Aside from long lasting shelf life, fermented foods offer a tremendous health boost! Probiotics, antioxidants, and digestive enzymes that promote vitamin absorption- you might want to step up your fermented-food game!

So what exactly is fermentation again…?

Fermentation is the chemical process a substance undergoes when combined with salt brine, starter bacteria, whey, or yeasts. Beneficial microorganisms breakdown carbohydrates and sugars, converting them into alcohols, carbon dioxide, or organic acids.

While there are several ways to stimulate the fermentation process in food- vinegar, whey, or bacterial cultures to name a few… salt is the best way to naturally ferment vegetables.

Salt promotes the growth of desired Lactobacilli (the good kind of bacteria) while inhibiting and suppressing the growth of undesirable microorganisms and mold. In addition, salt-resistant bacteria present in the vegetables help convert the sugars into lactic acid, which acts as a natural preservative. The salt will also harden the pectins in the veggies, leaving them crunchy and enhancing the flavor. Other fermentation processes tend to produce mushy pickles. Gross.   

How to naturally ferment vegetables into nutrient-dense pickles:

1. Dissolve salt in water. (1-3 tablespoons of salt per 1 quart of water.)
2. Place the veggies in a jar/bucket/container and pour the liquid over the carrots, leaving 1-2 inches headspace. 
3. If necessary, use something to weigh the veggies down in order to keep them submerged.
4. Cover the jar/bucket/container with a tight lid, airlock lid, or coffee filter secured with a rubber band.
5. Culture at room temperature (60-70°F is preferred) until desired flavor and texture are achieved. If using a tight lid, open once daily to release excess pressure.
6. Once the vegetables are finished, keep in some sort of a sealed container. Ideally, you’d want to move the pickles to cold storage. But that isn’t exactly feasible here- so just eat them within a week or so.

*You can also spice up your pickles by adding garlic, black peppercorn, and chilies.*

Just a tablespoon or two of pickled veg is enough to give your stomach that little kick of probiotics it needs for optimum digestion. Pickled veggies are also an excellent source of vitamin C, A, K, folate, iron, calcium, and potassium. Leafy green veggies, like chard, also provide B vitamins.

Especially after a does of antibiotic medication, replenishing your body with good bacteria is extremely important. Antibiotics may be great in that they kill off unwanted bacteria; however, our friendly meds also destroy the good bacteria. If our digestive system is out of whack, it makes it difficult for our bodies to absorb important nutrients and get rid of harmful toxins.