So I’ve discussed the process of lacto-fermentation and the enormous health benefits from consuming these probiotic and nutrient rich foods, beginning with the lacto-fermentation of dairy here. Now for the equally beneficial, very simple (and cost effective) process of fermenting vegetables…
Sally Fallon from Nourishing Traditions…
“The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. These beneficial organisms produce numerous helpful enzymes as well as antibiotic and anti-carcinogenic substances. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine.”
How to lacto-ferment vegetables?
I have to start with a confession. I actually have limited experience fermenting. I have made quite a few batches with great success and I share with you my method below (actually it’s most people’s method, nothing original here). However, I very much welcome any additional tips, tricks or even links to recipes (post a comment below so everyone can learn from you).
I sometimes buy fermented vegetables from my local health food store. Though a word of warning when buying them…many supermarket sauerkraut or Kim chi are actually just pickled vegetables and not actually lacto-fermented at all (and therefore have none of the previously explained benefits). Once you make it yourself, you’ll never look back – it’s sort of addictive.
The process of fermenting vegetables is ridiculously simple, I can’t believe I’ve resisted this for so long. Choose your veggies, either just one or a combination of vegetables. Root vegetables (carrot, sweet potato, radish, daikon), cabbage, garlic, ginger and cauliflower work best.
Basically, you need to scald a large mason jar (the pickling jars with the rubber sealed lids), by washing it well then running boiling water over it.
This recipe is a good, simple starting point for homemade Probiotic Carrot Sticks…
Probiotic Carrot Sticks
Ingredients
- 750 gram (approx) carrots, peeled and cut into sticks (if they are little you might like to leave them whole, up to you)
- 1 tablespoon sea salt
- 4 -5 tablespoons whey (you can omit this, see my notes below**)
- Filtered water (I used 200ml, how much depends on the size of the jar you are using)
Note: it is best to invest in organic ingredients as the chemicals on conventional produce may interfere with the fermentation process (good bugs don't grow well with chemicals).
Method
- Sterilise your jar/ weights with boiling water.
- Mix the salt and whey if you are using it in water until combined.
- Wedge the carrots into a mason jar and pour over the water mixture to the brim.
- If your veggies aren't firmly wedged in and float to the surface, weigh them down with a ceramic or glass weight. Alternatively a bag filled with water also acts as a good weight.
- Place the lid firmly and store undisturbed for 7-21 days (during summer/ warmer internal temps less time is needed to ferment, winter more, unless your house is heated).
- It's best not to open the lid during the first 7 days of fermenting (only open to taste/ check the ferment). Make sure your utensils are clean (run under boiling water) so as to not contaminate the ferment.
- After about 7-21 days they are good to go and you can store them in a cool place or on the top shelf of the fridge. They will continue to ferment, but at a much slower rate so don't be too alarmed if the taste changes a little.
- If using my fermenting pot, I transfer my veggies and brine into a jar to store.
Optional extras:
- You might like to add some seasoning. Garlic, ginger, peppercorns, chili. Herbs like caraway seeds or cumin seeds
Variations
Replacing the whey with a probiotic capsule
I have done this and they have worked our just the same as using the whey.Not sure if they 'look' right
My probiotic carrots often have a white scum on top and the liquid is very cloudy, especially the longer they ferment. This is quite normal.What do they taste like?
They taste pickled or vinegary, more so the longer they ferment. The carrots also become softer the longer they ferment. I prefer to leave them in larger pieces so they still are a little firm to eat at the end of the ferment.If they've been contaminated
At first, I was really concerned that I might poison myself and my family.However according to Sally Fallon in Nourishing Traditions, "Some lacto-fermented products may get bubbly, particularly the chutneys. This is natural and no cause for concern. And do not be dismayed if little spots of white foam appear at the top of the pickling liquid. They are completely harmless and can be lifted off with a spoon. The occasional batch that goes bad presents no danger as the smell will be so awful that nothing could persuade you to eat it."
In the lunchbox
My kids absolutely love these in their school lunchbox. If you're after lots more lunchbox ideas, my best selling ebook 'The Well Nourished Lunchbox' has 150 pages of recipes and inspo. Click HERE to find out more. ** Whey is the liquid left remaining when you strain yoghurt (often it will separate in the pot with some firmer natural yoghurts. Make labne (cultured cream cheese) and use the whey to ferment vegetables. You can find my whey recipe here. If you don't have whey, add another tablespoon of salt. However in my experience, you will have more consistent success lacto-fermenting vegetables if you do use whey. Another delicious recipe is this probiotic Apple and Beetroot Relish over at Nourished Kitchen.Love to hear about your experiences with fermenting vegetables? Please post a comment below.
Get your kids to follow mine and make their own probiotic carrots – when they make them, they are much more likely to eat them and benefit from all their goodness.
Toni says
Never tried fermented carrots before! Definitely on my to-do list this week! NB I’ve made the nourished kitchen apple and beetroot relish (a couple of times – we are big beetroot lovers my Dad and I!) – way too many cloves though! With my next batch of yoghurt, I’m going to try the labne/whey – I assume they both keep separated as well as the yoghurt?
Georgia Harding says
Funny, I reduced the number of cloves, thought as much. Yes keep them all separate. Let me know how the carrot sticks go – my kids say this is their new favourite food! G x
kelly seach says
Hi Georgia, thanks for the inspiration. I made these and the kids are happy to eat them so that’s a win. I think they taste quite salty though and am concerned about high salt foods, do you have any thoughts on this?
FirstFridayKickball says
Hi! Can we use the whey even if we have a dairy intolerance? Does the fermentation process mitigate that? Thanks! 🙂
Georgia Harding says
There is a very small amount of lactose in whey and yes fermentation generally involves to metabolism of sugar (lactose).
However, to be on the safe side, I need to advise you to just use salt – it will bring the exact same result, I just find the whey brings more consistent results for some reason. Good luck, G x
Isabel says
Hello there. We make a weekly batch of kimchi and it’s so so easy n yummy. I ll try the carrot sticks now. My little 4 yr old is not too keen on spicy cabbage 🙂
Georgia Harding says
My kids will eat, but aren’t super keen on fermented cabbage either. They can’t get enough of the probiotic carrots though! Let me know how they are received, G x
k. says
How do you know they are ready to put in fridge and eat?
Georgia Harding says
It’s something you get the hang of just by trying it out. I find 7-10 days when the weather is warm (they ferment quicker) and up to 3 weeks if the weather is cold (bacteria take longer to grow). The longer they ferment the softer and more vinegary they become. So it is a matter of trying it out and getting to know your environment, how quickly they ferment and what you like. I like them with a little bit of a crunch – so less time I find suits me. I started off with the carrot divided into 3 jars and I fermented for different times just to taste. Hope this helps, G x
Nikki says
Hey, do you not weight your vegetables down under the liquid? If not doesnt it go mouldy? I did sauerkraut and placed a larger piece of cabbage on top to try and keep it down. The whole thing floated up after 2 hours so I naughtly quickly removed the large leaf. I left it for a week before putting it in the fridge and it’s been there a week also but I’m a little paranoid about mould as it wasn’t submerged. Do you think it would have visible mould by now if it was to go mouldy? I currently have some carrots fermenting and I packed them in super tight but they too have risen! I’m looking into getting some glass weights to save the paranoia, lol.
Georgia Harding says
Yes you can weigh it down but I just fill my fermenting liquid to the very, very top so even if they float, they are still submerged. In the case of this recipe, I wedge the carrot sticks in so tight they don’t budge. Generally it is pretty obvious when it has been contaminated. But yes weights on top of a cabbage leaf will save you any doubt. Good luck G x
Kirsten says
Wanting to try but worrying about a couple of things – does the jar need to be sealed or does it have to be able to let gases out? (I don’t have those lovely jars that you have so thinking of options….) Would I be able to use some liquid from the end of a jar of bought good quality kraut instead of the whey?
Georgia Harding says
Hi Kirsten – I’m no expert (I have my method and that works so haven’t really experimented much beyond that). There is loads of info and other tecniques online though. The good bugs are anaerobic so need an O2 free area to ferment – so a plastic or rubber seal / mason jar is required. I recently saw great mason jars at Coles for $2 so they should be pretty easy to come by. Good idea re the liquid from a past ferment – I haven’t tried it personally with vegetables, but this is the method I use when fermenting dairy (to make yoghurt). The only advice I can give you here is if you do try it, just make sure you are careful to strain any solids. Love to know how it goes G x
Elle says
I use recycled sauce jars, particularly the ones with the pop up lids. I get the labels off, wash them well, then boil them before putting the veggies in. The pop up lids work well for me, no need for a rubber seal so far :D. Often the ‘pop’ will pop up again (like it does with hot liquids like chutneys etc.) showing you it has a good seal. I do love your jars though, so a set of nice rubber sealed ones is on the wish list.
Georgia Harding says
SO great to know Elle, thanks for your input. Georgia x
Casey says
Wanting to give these a try and just wondering how often you eat them once they are done? Also what would be the side effects of eating them if they’re not done right? I’ve been interested in fermenting for a ehile but im too scared ill ruin it and harm myself or my kids!
Alex says
Hi Kirsten – just came across your site and love it. Quick question – can I cook the fermented carrots? (Boil, bake etc) or are they to be eaten raw?
Georgia Harding says
Thanks Alex, glad you are enjoying it. It’s best not to cook or heat the carrots once fermented because heat destroys all of the beneficial bacteria. I eat them as is, they are like a pickle, quite vinegary in taste. You can also chop through a salad or with cheese on a cracker is yum too. Georgia x
Georgia Harding says
Hi Casey. It does seem a little daunting (I can remember the first time I fermented being terrified I’d stuff up). Like with any food prep, there is always a risk of contamination. I’m yet to have a fail with this method, but from what I have been told, if they are contaminated they really stink and you wouldn’t want to eat them because the smell is foul.
A good ferment will taste vinegary, like a pickle or sauerkraut. It is normal for the pickling liquid to look cloudy and sometimes a bit of white bubbly (scum) sits on the top and very bottom of the ferment. This is okay and doesn’t mean they are spoiled.
I eat them as is, my kids love them in their lunch to replace cut up carrot ( they are softer so suit the kids when they are cutting teeth). You can also chop through a salad or with cheese on a cracker is yum too. Hope this helps G x
Craig Muller says
Out of curiosity, why do you peel the carrots?
Georgia Harding says
You don’t have to at all, just our preference Craig
Deb dunt says
Georgia could i grate the carrots instead, and mix with cabbage,radish and daikon, garlic, ginger and chopped chilli?
Georgia Harding says
Yes absolutely – this is exactly how I make Sauerkraut – you may just need to weigh down the grated veggies Gx
Deb dunt says
So how do I weigh them down inside a jar?
Georgia Harding says
I use pie weights or cabbage leaves G x This article is good http://phickle.com/the-tools-of-submersion/
Deb dunt says
Thanks. I will try the cabbage leaf method first. The 1st time I pickled veggies I put a small ramekin on the top of them inside the jar. It worked ok. Will the cabbage leaf go mouldy though?
Georgia Harding says
I haven’t found this, works for me Gx
Deb dunt says
Ok great.
Katie says
Hi Georgia, my whey was quite cloudy – is that ok and will it still work? I assume some of the milk solids made their way through the cheesecloth…will it alter the taste at all?
Georgia Harding says
Hi Katie, Cloudy is fine, mine is usually cloudy with a thicker white layer towards the bottom. If it is contaminated it will smell bad. G x
Megan says
Hello,
Just wondrring how to store them? Or do i keep them in the fermenting liquid?
Georgia Harding says
As soon as they are ready put the whole lot int he fridge as is. This will slow the ferment and help preserve them. I just fish them out of the liquid to eat. G x
ingeborg de smet says
one week in warmer weather in queensland, does airconditioned kitchen impact the fermentation or do you keep jars in unairconditioned rooms?
Georgia Harding says
The one week is if kept at room temp/warm (no air-con). Yes it will slow down ferments a little the cooler the temps. G x
Deb dunt says
Hi again Georgia. Could you give me a specific sauerkraut recipe to follow please, with quantities of ingredients ?
Georgia Harding says
There are plenty online Deb – this one looks quite thorough though http://www.makesauerkraut.com/sure-fire-sauerkraut-in-a-jar/
Deb dunt says
Hi Georgia. Would little cucumbers work ok using the same fermenting recipe as the carrots?
Georgia Harding says
I can’t see why not Deb – I’m intolerant to cucumbers so I’d love to hear how they go Gx
Deb dunt says
Thanks. I will give them a go. Where would I find the jars that you use? A kitchenware specialist?
Also, when a recipe suggests using vegetable starter sachets can I leave that out and just use the 4-5 tablespoons of whey? The sachets that Pete Evans suggest, are sooo expensive!!
Georgia Harding says
I just use whey or a probiotic capsual. The jars I use are ‘Weck’ brand. I’ve seen at kitchen stores and also at Wheel and Barrow G x
Deb dunt says
Thanks so much Georgia. I will try to find them in our Geelong kitchenware stores like Matchbox or Chef’s essentials.
chantal says
HI Goergia, I am about to do this with pro biotics but checking if I put a sachet of 500 billion bacteria in one jhar it is not too much? regards Chantal
Georgia Harding says
So sorry for the delay coming back to you Chantal- there’s just not enough hours in a day and only just sitting down now to respond to over a 100 questions/ comments. It’s probably too late, but I use a 20 bil probiotic. I’d love to hear if you did use it how it went. I wonder if it would ferment much quicker? I find mine does with a capsual (over using whey). G x
Inger Cathcart says
Hi Georgia,
I posted a comment on here a few weeks ago and left my email address. I can’t find my comment on here now ?? and not sure whether your answer to my question will be posted here or in the form of an email. Do I need to post it again?
Georgia Harding says
Hi Inger,
I did respond to you (you posted the question on the post here https://wellnourished.com.au/gut-microbiome/). You should have received an email notification too but your inbox may have directed it to spam. G x