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Fermenting vegetables – a probiotic powerhouse!

March 6, 2014 | Digestion & Intolerance, Food as medicine, Healthy Food Choices

Probiotic carrot sticks

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

Prep 15 minutes
Probiotic carrot sticks
ADD TO FAVORITESADDED TO FAVORITES
5 from 3 votes
A simple way to get kids to love eating fermented vegetables. My kids way prefer these Probiotic Carrot sticks to sauerkraut (which they like, but they like they much more).

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).

    Prevent your screen from going dark

    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.

     
     
    Course: Snack

    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.

    Share the goodness!

    Category: Digestion & Intolerance, Food as medicine, Healthy Food Choices Tags: fermented carrot sticks, Fermented vegetables, fermenting vegetables, probiotic carrot sticks, probiotic vegetables

    Reader Interactions

    48 Comments

    Post a comment
    1. 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?

      March 11, 2014
      Reply
      • 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

        March 11, 2014
        Reply
    2. 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?

      May 19, 2014
      Reply
    3. FirstFridayKickball says

      Hi! Can we use the whey even if we have a dairy intolerance? Does the fermentation process mitigate that? Thanks! 🙂

      June 5, 2014
      Reply
      • 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

        June 5, 2014
        Reply
    4. 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 🙂

      June 5, 2014
      Reply
      • 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

        June 5, 2014
        Reply
    5. k. says

      How do you know they are ready to put in fridge and eat?

      October 11, 2014
      Reply
      • 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

        October 12, 2014
        Reply
    6. 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.

      February 26, 2015
      Reply
      • 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

        February 27, 2015
        Reply
    7. 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?

      July 3, 2015
      Reply
      • 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

        July 3, 2015
        Reply
        • Elle says

          5 stars
          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.

          February 8, 2019
          Reply
          • Georgia Harding says

            SO great to know Elle, thanks for your input. Georgia x

            February 14, 2019
            Reply
    8. 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!

      April 21, 2016
      Reply
    9. 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?

      April 21, 2016
      Reply
    10. 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

      April 21, 2016
      Reply
    11. 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

      April 21, 2016
      Reply
    12. Craig Muller says

      Out of curiosity, why do you peel the carrots?

      April 21, 2016
      Reply
      • Georgia Harding says

        You don’t have to at all, just our preference Craig

        April 26, 2016
        Reply
    13. Deb dunt says

      Georgia could i grate the carrots instead, and mix with cabbage,radish and daikon, garlic, ginger and chopped chilli?

      July 11, 2016
      Reply
    14. Georgia Harding says

      Yes absolutely – this is exactly how I make Sauerkraut – you may just need to weigh down the grated veggies Gx

      July 11, 2016
      Reply
      • Deb dunt says

        So how do I weigh them down inside a jar?

        July 11, 2016
        Reply
        • Georgia Harding says

          I use pie weights or cabbage leaves G x This article is good http://phickle.com/the-tools-of-submersion/

          July 12, 2016
          Reply
          • 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?

            July 12, 2016
            Reply
            • Georgia Harding says

              I haven’t found this, works for me Gx

            • Deb dunt says

              Ok great.

    15. 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?

      August 2, 2016
      Reply
      • 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

        August 5, 2016
        Reply
    16. Megan says

      Hello,
      Just wondrring how to store them? Or do i keep them in the fermenting liquid?

      August 21, 2016
      Reply
      • 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

        August 21, 2016
        Reply
    17. 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?

      November 14, 2016
      Reply
      • 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

        November 15, 2016
        Reply
    18. Deb dunt says

      Hi again Georgia. Could you give me a specific sauerkraut recipe to follow please, with quantities of ingredients ?

      November 16, 2016
      Reply
      • Georgia Harding says

        There are plenty online Deb – this one looks quite thorough though http://www.makesauerkraut.com/sure-fire-sauerkraut-in-a-jar/

        November 17, 2016
        Reply
    19. Deb dunt says

      Hi Georgia. Would little cucumbers work ok using the same fermenting recipe as the carrots?

      January 21, 2017
      Reply
      • 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

        January 21, 2017
        Reply
    20. 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!!

      January 21, 2017
      Reply
      • 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

        January 23, 2017
        Reply
        • Deb dunt says

          Thanks so much Georgia. I will try to find them in our Geelong kitchenware stores like Matchbox or Chef’s essentials.

          January 24, 2017
          Reply
    21. chantal says

      5 stars
      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

      May 8, 2018
      Reply
      • 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

        May 15, 2018
        Reply
    22. 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?

      August 19, 2018
      Reply
      • 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

        August 19, 2018
        Reply
    23. Melissa manning says

      Hi Georgia,

      Im new to fermenting myself so just wondering what whey you use, and where to find it!

      Thanks so mcu

      Melissa

      November 24, 2021
      Reply
      • Georgia Harding says

        Hi Melissa, It’s just the clear liquid that settles out of natural yoghurt. So I just strain it though cloth (as you don’t want any milk solids in the whey) and add to the water to ferment. G x

        November 25, 2021
        Reply

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