Fermented Vegetables: Are Fermented Vegetables As Healthy As Fresh?
Fermentation is a naturally occurring process that inhibits harmful bacteria, preserves the nutrient content of foods, and increases their digestibility. It also enhances the availability of vitamins, minerals and other micronutrients.
To make fermented vegetables, you need a few basic ingredients: salt, water and a vegetable. The salt you use will depend on how much liquid the vegetable gives off during fermentation.
Fermented vegetables are made by letting natural yeasts and bacteria convert sugars from fresh produce into lactic acid, which pickles the veggies and gives them a tangy flavour. This process is known as lacto fermentation, and it’s a great way to boost your immune system naturally.
Two main ways to make fermented vegetables are brining and dry salting. Brined vegetables are submerged in a mixture of water and salt (called a brine) and can be seasoned with herbs, spices or other ingredients.
The vegetables must stay submerged in the brine during fermentation to prevent mould organisms and promote beneficial bacteria. You need to weigh them down with a fermentation weight or spring or use a container with enough liquid to cover all the veggies completely. This process can take a few days to develop a flavour and texture you like, but you’ll be rewarded with tasty, tangy snacks once it’s done.
Fermented vegetables are an easy and delicious way to add probiotic-rich foods. These foods can be eaten as a snack or added to your favourite dishes and can help improve gut health and reduce inflammation.
They also contain beneficial bacteria, enzymes and lactic acid that increase the nutritional value of these foods. They can contain higher amounts of important vitamins and minerals than fresh food, including B vitamins such as riboflavin, niacin, thiamin and biotin.
There are many different ways to make fermented vegetables, but one of the most common methods is to add salt and water and let them sit for a few days. Using the right amount of salt and water encourages healthy bacteria to grow while at the same time killing off bad bacteria that might prevent fermentation.
Fermented vegetables can have a deep, tangy flavour that lingers after they’ve been eaten. This is due to the bacteria lactobacillus that metabolizes the natural sugars in the vegetable, turning them into lactic acid.
This process creates a sour environment that deprives harmful bacteria of oxygen and acid, preserving the vegetable. It also gives it a slightly sour, vinegary flavour that’s delicious and nutritious.
If you’re new to fermenting, start with simple vegetables such as carrots, cauliflower and cabbage. This will help you understand the process and is a good way to test your equipment. Once you’ve mastered that, you can experiment with more complex recipes.
Fermented vegetables are a great option if you’re looking for a way to add healthy gut-friendly foods to your diet. They are delicious and packed with enzymes and probiotics, which can strengthen your digestive system, manage cholesterol levels, and reduce your risk of heart disease.
They are a lot more nutritious than raw fruits and vegetables, too. The lactic acid they produce creates an environment that is hostile to the harmful bacteria that can make you sick.
To ferment vegetables in a jar or fermentation crock (use wide-mouth jars) and cover them with a brine of water mixed with salt, preferably non-iodized and bottled spring water. Place a weight, like a smaller clean jar or fermentation crock, on top to submerge them in the brine. Leave the jar or crock on the counter for 2–3 days to let the vegetables ferment.
