In March we ate the last of 5 1/2 gallons of lacto-fermented vegetables. They stored for over six months in our refrigerator and I didn’t boil a single pot of water.

I think everyone should try lacto-fermentation for three reasons:

The product is a living food, full of enzymes and probiotics. The process is much faster than waterbath or pressure canning. The process (and storage) can be done with zero energy usage.

A healthier product in less time and with less energy usage? Yes please!



How It Works

Before the advent of modern day canning, most of our fore-mothers preserved the harvest through lacto-fermentation. Dill pickles, sauerkraut, and kimchi are all products of this preservation method.

Vegetables can be preserved simply with salt, water and spices – no boiling water baths necessary. The fermentation process creates lactic acid, nature’s preservative.

This was one of the only options for preserving food until canning and electricity were so widespread. There is no need to “process” the jars and they can be stored in a root cellar or other cool place.



Photo by JoePhoto

Health Benefits

When we lost touch with this food preservation technique we also lost touch with the unparalleled health benefits that came with it. Sally Fallon is a huge proponent of lacto-fermentation in her book Nourishing Traditions and for good reason:

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.

Tips From One Beginner To Another

Because we have grown up in a culture that thinks you have to pasteurize everything, you may wonder if you are going to poison your family by using this method. To ease you into it, here are a few things that I learned along the way:

If you are intimidated by the process, know that you’ll get used to it. You will know if a batch has gone bad and you will find that once you figure out the basic process, there is little to it.

You will know if a batch has gone bad and you will find that once you figure out the basic process, there is little to it. You can use whey (which you can get by straining yogurt through a coffee filter), which contains lactic acid and gets the ball rolling. I mostly replace the whey with a little bit of extra salt, but found that when starting out it is nice as “insurance.”

I mostly replace the whey with a little bit of extra salt, but found that when starting out it is nice as “insurance.” Don’t be confined to recipes. Preserve whatever it is that you have in abundance, in any combination. Add flavors and spices that you like. Just be careful not to cut beets too small as they contain a lot of sugar and can produce alcohol.

Preserve whatever it is that you have in abundance, in any combination. Add flavors and spices that you like. Just be careful not to cut beets too small as they contain a lot of sugar and can produce alcohol. Be sure to leave 1-2 inches of head space. The fermentation process can cause the vegetables to “bubble up”.

The fermentation process can cause the vegetables to “bubble up”. Clean your jars and equipment very well. You want to avoid bad bacteria at all costs in order to allow the good bacteria to proliferate.

You want to avoid bad bacteria at all costs in order to allow the good bacteria to proliferate. To help pickles keep their crunch, add clean grape leaves. The tannins in the leaves are said to perform this act.

Recipes

Last year I put up 1 1/2 gallons of cortido, 2 gallons of pickles, and 2 gallons of salsa. Salsa is by far our favorite, though no vegetable will be safe this year.

These are the recipes that got me (and my family) hooked on fermented vegetables.

Photo by bookgrl

Cultured Salsa

adapted from Nourishing Traditions

by Sally Fallon

4 medium tomatoes, about 2 pounds total

2 small onions, finely chopped

1-2 bell peppers, seeded

1 jalapeno pepper, seeded (or not if you prefer more spice)

1 bunch cilantro

juice of 2 lemons

1 tablespoon sea salt

4 tablespoons whey (if not available, use an additional 1 tablespoon salt)

1/4 cup filtered water

If you prefer peeled tomatoes: score the bottoms, drop into boiling water for about 15 seconds, remove and place in ice water. The peels should come off easily. Chop all ingredients by hand or with a food processor to desired consistency. Mix and place in a very clean quart-sized, wide mouth mason jar. Press down with a wooden spoon, adding more water to cover the vegetables. Be sure to leave 1-2″ head space. Cover tightly and keep at room temperature for 2-3 days before transferring to cold storage.

Photo by bookgrl

Cortido

A Latin American Sauerkraut from Nourishing Traditions

by Sally Fallon

1 large cabbage, cored and shredded

1 cup carrots, grated

2 medium onions, quartered lengthwise and very finely sliced

1 tablespoon dried oregano

1/4 – 1/2 teaspoon red pepper flakes

1 tablespoon sea salt

4 tablespoons whey (if not available, use an additional 1 tablespoon salt)

In a large bowl mix cabbage with carrots, onions, oregano, red pepper flakes, sea salt and whey. Pound with a wooden pounder or a meat hammer for about 10 minutes to release juices. Place in 2 quart-sized, wide mouth mason jars and press down firmly with a pounder or meat hammer until juices come to the top of the cabbage. The top of the cabbage mixture should be at least 1 inch below the top of the jars. Cover tightly and keep at room temperature for about 3 days before transferring to cold storage.

Photo by Shannon

Garlic-Dill Cucumber Pickles

adapted from Nourishing Traditions

by Sally Fallon

4-5 pickling cucumbers or 15-20 gherkins

2 garlic cloves, peeled and crushed

2 tablespoons fresh dill, snipped

1/8 teaspoon red pepper flakes

1 tablespoon sea salt

4 tablespoons whey (if not available, use an additional 1 tablespoon salt)

1-2 clean grape or oak leaves

1 cup filtered water

Wash cucumbers well and place in a quart-sized wide mouth jar. Combine remaining ingredients and pour over cucumbers, adding more water if necessary to cover the cucumbers. The top of the liquid should be at least 1 inch below the top of the jar. Cover tightly and keep and keep at room temperature for about 3 days before transferring to cold storage.

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Have you ever tried lacto-fermentation? Would you be willing to give it a shot?