This is PART III of our FERMENTATION SERIES. Here is PART I: Are Probiotics the Solution for Everything and PART II: Fermented Foods -Everything You Need to Know.
Vegetable fermentation involves submerging vegetables in liquid (called “brine”) to create an oxygen-free environment. This encourages the growth and development of good bacteria, such as lactic acid bacteria. Most people are surprised to learn that lactic acids bacteria naturally occurs on plants. You don’t need to add starters or purchase any.
It is important to choose organic vegetables that are grown in healthy soils. It’s okay to give them a quick rinse with filtered water (non chlorinated), but you don’t want to wash them so much that you remove the beneficial lactic acid bacteria.
Before you make this recipe, I recommend that you read Part 2: Fermented Foods-Everything You Need To Understand. This will give you a better understanding of the process of vegetable fermentation.
Equipment:
- VESSEL You may use any vessel for fermenting. You can use anything from fancy fermenting pots to a large jar with a rock, towel and a glass. We kept things simple in the recipes below by using a large wide-mouthed glass mason jar. You’ll understand why I recommend wide-mouthed jars later, when you need to put your hand inside. But honestly, you can use anything. Use ceramic, but make sure the glaze is non-lead and there are no chips or cracks.
- WEIGHT A weight is needed to ensure that the vegetables are kept under the brine. Weights can be made from any object, such as a plate or a boiled and scrubbed rock.
- COVER Finally, you will need to cover the jar with a cloth or sheet. This will keep out bugs and dust and allow the fermentation smell in. (You’ll understand what I mean !!). You can use an old t-shirt, sheet or blanket for this. The lid of the jar is also a good option. However, you should only keep it loosely closed and/or be sure to open it each day in order to release gas. The CO2 must escape from the jar or else it will explode. I do not recommend the lid method, unless you are using it as your only option.
Salt:
Salt can help to remove water from vegetables, limit the bacteria that can grow on them, keep veggies crunchy and slow fermentation (which prolongs preservation). Salt creates a more flavorful ferment, with a better texture. You can adjust the amount of salt in some recipes (like kimchi), while others (like sauerkraut), call for more. Use unbleached salt for the sea and check that there aren’t any other preservatives.
Water:
Only use filtered water for fermentation. We discussed this in pt. 1 & pt. It is antimicrobial, so chlorine will kill bacteria and prevent fermentation. You can boil the water and leave it on the stove for a few minutes to cool. This will allow the chlorine to evaporate. Make sure that the water is not too hot as this will kill the bacteria.
Here’s a simple recipe for sauerkraut that contains beets to help support the liver. The beets add a sweetness that I really enjoy. This one can be messy, so wear clothes that you don’t care to get dirty and do it in a place you can clean easily!
After you have mastered a recipe, you can experiment with any vegetables you want.
Beet & Cabbage Sauerkraut
Fermentation Time: 1 to 4 weeks, or more if desired.
Tools:
- Fermenting vessel. (We used a large glass jar with a wide mouth)
- Extra large bowl for mixing
- Weigh – To make the fermentation vessel lighter, we used a mason jar filled with water or a glass water bottle. Use only glass and not plastic if you want to follow this method.
- Cloth cover (we covered many jars with a dark sheet because we had to do this at the same time)
Prep Time
Cook Time
Total Time:
30 minutes – 1 hour
Serves:
20
Ingredients:
- I used a large head of napa cabbage, which was quite soft. However, any type will work, such as white or savoy.
- 1 tbsp of sea salt
- Three small beets, or two large ones. (These can get messy. I recommend giving them a good wash in filtered or boiled water.
- Try 1-2 tbsp. of herbs and spices, such as celery seeds or mustard seeds. Or leave it plain to start.
Directions:
- Chop the cabbage, and save one large leaf to use later. You can shred, chop or grate cabbage, depending on whether you prefer it crunchier or softer. The larger the pieces, the crunchier the snack will be.
- As you layer, sprinkle salt on top.
- Start massaging your cabbage by rolling up your sleeves. Continue massaging the cabbage until it starts to release water and turns translucent.
- In a bowl, grate and shred the beets.
- Add any herbs or spices that you like.
- Continue massaging the cabbage until it is transparent and has a few inches (liquid) of brine at the bottom.
- As you add the mixture to the fermenting vessel, pack it as tightly as possible between layers in order to eliminate any air pockets. As you press down, the water will release more and more, creating brine on top. It’s crucial that the vegetables are completely submerged, and there is no air pocket because we’re trying to create a oxygen-free atmosphere. Continue to push down and pack until the water is covering the vegetables. Keep a 2-inch space at the top (more if using a large jar).
- Fold the cabbage leaf that you have reserved until it is roughly the size of the jar. You can use a plate if it fits snugly inside the jar. Then, push the plate or leaf down until it’s submerged in brine. This may sound confusing, but the cabbage leaf will serve as a separator between the sauerkraut and brine mixtures and prevent any small pieces floating to the surface.
- Remove any pieces that float on top or tuck under the leaf. Be sure to clean all vegetables that stick to the edges of the fermenting container.
- Remember to add your weight. Remember to add the weight in the same order as before: sauerkraut, leaf separator, weight, brine. Be sure to leave at least several inches between the liquid and the top of the jar.
- For the first few days, the brine from the vessel will overflow.
- Cover the jar using your shirt or sheet. Place it in a place where you won’t disturb or move it, and keep away from direct sunlight (such as a cabinet that isn’t opened very often).
Note: Choose a warmer or room-temperature place. It is possible to leave the kraut in a cooler area, but it will take longer for the fermentation process.
MAINTENANCE:
Check it regularly! It’s important to keep checking it every few hours during the first 24 hours. Also, you should continue to press down on the weight in order to encourage more water to be released. It’s normal to see bubbles in the first couple of days as CO2 is released. If too much liquid evaporated, and the vegetables on top are exposed to air, you may need to add brine (water mixed with salt – roughly 1/2 teaspoon salt per cup water). This is also normal. Just remove the weight, and rinse it before replacing. You should also remove any vegetables that are floating and have been exposed air. Remember that in order for the vegetables to ferment, they must be in an oxygenless environment. This is why you need to submerge them in brine.
Taste your kraut after a week. Some people like a tangy, soft kraut, while others prefer a crunchy kraut. Once it has fermented according to your taste, cover with a lid. Store in the fridge. Transferring to smaller jars is also possible, just ensure that the vegetables are submerged in the brine. Add more brine if liquid evaporates. It will last for at least 6 months.
Fun Fact! Ever heard of the term ‘gut shot?’ It is leftover brine that can be used to make a digestive tonic, or as vinegar for salad dressings. This brine can be used as a starter to ferment other foods.
