Probiotics (friendly bacteria) are an important part of intestinal health, which is why many people try to use probiotic supplements and fermented foods to restore gut health. Yogurt and other fermented dairy products like Kiefer are often promoted as foods for improving gut health, but fermented vegetables are probably the best ways to repopulate the colon with friendly bacteria. You can purchase fermented vegetables at many health food stores and even some supermarkets, but they are also very easy to make.
You can make them with equipment as simple as a one-quart mason jar or you can get fancy and buy some larger jars with lids that have fermentation locks. Traditionally, people used large ceramic crocks. You can also buy special weights to hold the vegetables down, but that isn’t absolutely necessary.
Here is the basic recipe.
In a large bowel mix the vegetables, salt, and seasonings.
Use a meat pounder to smash the vegetables a little to release some of their juices. You could also use some other tool such as a heavy potato masher. This step is optional but it helps the fermentation process.
Pack the vegetables into a quart glass mason jar or fermentation vessel and tap the vegetables down.
If you are using a probiotic culture starter or other probiotic starter add it in now.
Add additional water until the vegetables are completely covered in liquid. To keep them submerged you need some kind of weight. A pickle crock comes with a weight. You can also buy weights that fit in mason jars. In my pickling jars, I’ve simply filled a zip-lock bag with water, tightly sealing it so it wouldn’t leak, and used that as a weight.
If you’re using a regular mason jar and don’t use a fermentation lock put the lid on loosely. Do not screw it on tight. The fermentation process creates gases and you need to allow them to escape.
Set the jar or other container aside and keep it at room temperature for at least three days. You should observe some bubbles forming in the jar when it starts to ferment. Taste it after three days. It should be slightly tart. If not, leave it at room temperature for another day or two. Then refrigerate and enjoy.
Here are some specific recipes I like. My favorite is the Cauliflower and Cabbage with Curry Powder, but I also like the Ginger Carrots.
Cauliflower and Cabbage with Curry Powder
There are many other variations using different vegetables and spices. For example, using cucumbers to make fresh fermented pickles. Whatever you try for the best probiotic benefit remember to eat your fermentations raw.
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