Fermented Vegetables



As a nutritionist I love to make healthy, real food at home. Fermented vegetables are one of the most nutritious and simple foods to make. Not only is it easy, it is cheap and only takes a few minutes to start. It does the rest all by itself and lasts for months in the refrigerator. The vegetables stay crisp and the probiotics are essential for good health.

What are fermented foods?

Fermented foods are foods that have been through a process of lactofermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics.

Natural fermentation of foods has also been shown to preserve nutrients in food and break the food down to a more digestible form. This, along with the bevy of probiotics created during the fermentation process, could explain the link between consumption of fermented foods and improved digestion. Probiotics help maintain a healthy gastrointestinal  system, which is key to a healthy immune system.

Here is a simple recipe to get started.


  1. 4 apples, cored and diced;
  2. 4 cups cauliflower florets;
  3. 4 carrots, peeled and diced;
  4. 8 green onions, sliced thinly;
  5. 3 tbsp grated fresh ginger;
  6. 8 tbsp sea salt;


  1. Combine the apples, cauliflower, carrots, onions, and ginger together.
  2. Place the mixture little by little in your fermentation jar, pounding them vigorously and sprinkling some of the sea salt as you go.
  3. Make sure the mixture fills the jar or jars up to no more than 1 inch below the top (because of the expansion), adding more if needed, and that the extracted water covers the vegetables entirely. If not, create a brine of 2 tablespoons sea salt to 4 cups water and add it to the jar.
  4. Press the mixture down so the brine covers it well and place the lid on the jar (large mason jars work well). Open the jar each day if the brine is not covering the vegetables and press them down again. The mixture will bubble delightfully and that is how you will know it is working. Be careful when you open it it might rise up and spill over the top.
  5. Place the fermentation jar in a warm spot in your kitchen and allow the mixture to ferment for 3 to 5 days.
  6. A good way to know when it’s ready is to taste it during the fermentation process. It’s ready when you’re satisfied with the taste.
So give it a try and let the kids help! After preparing and watching it bubble for days they might give it a try and even like it!

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