Fermented foods have good bacteria that balances the immune function, aiding digestion, absorbing more nutrients, better mood, balancing our blood sugar, decreasing inflammation, and stabilizing weight.
Fermenting vegetables is a way to reduce waste and improve intestinal health. You save money and it is easy.
The process of fermenting vegetables begins with lacto-fermentation, which naturally-occurring microorganisms (Lactobacillus) feed on sugars and starches in the food to create lactic acid, a natural preservative that inhibits harmful bacteria and gives fermented foods their taste. Ingesting the fermented food, some of the digesting work has already been done so you can absorb the nutrients immediately.
Almost any vegetable can be fermented – cauliflower, carrots, zucchini, chilli, beetroot, celery, cucumber, eggplant, and tomatoes. You can ferment one vegetable alone, or many vegetables. Fermentation is not recommended for kale or spinach.
Vegetables can be fermented in a mason jar.
Preparing vegetables for fermentation by grating, slicing, and chopping.
Can just use salt or brine (2%) and submerge the vegetables completely. Keeping them in an oxygen free environment during the fermentation period is important.
Ferment at room temperature for 3 days, taste it. If they are not as acidic as you would like, leave them and taste after another 3 days. Once you like the taste, then to the fridge. Keep in the fridge for months.
Fermented foods have much higher concentrations of vitamins and minerals.
Eating fermented vegetables increases iron absorption.