25 Jun Mon 2018
Ask Arlene about fermenting vegetables ©
Ask Arlene about fermenting vegetables ©
By Arlene Wright-Correll
A recent email question asks, “Do you know anything about fermenting vegetables?”
The one thing I do know is that a long time ago someone stole a 50 pound crock of cabbage I was fermenting into coleslaw from my front porch during the burial of my first husband’s funeral and I was amazed!
However, I do know that cultured or fermented foods have a very long history in virtually all native diets, and have always been highly prized for their health benefits.
I also know there are fermented foods you can easily make at home include such as cultured vegetables (including pureed baby foods), Chutneys, condiments, such as salsa and mayonnaise, cultured dairy, such as yoghurt, kefir, and sour cream and fish, such as mackerel and Swedish gravlax.
Years ago I used crock pots,
but today I would use glass mason jars.
Shred and cut your chosen veggies.
Juice some celery. This is used as the brine, as it contains natural sodium and keeps the vegetables anaerobic. This eliminates the need for sea salt, which prevents growth of pathogenic bacteria.
Pack the veggies and celery juice along with the inoculants (starter culture, such as kefir grains, whey, or commercial starter powder like Complete Probiotics, all of which can be used for vegetables) into a 32 ounce wide-mouthed canning jar. A kraut pounder tool can be helpful to pack the jar and eliminate any air pockets.
Top with a cabbage leaf, tucking it down the sides. Make sure the veggies are completely covered with celery juice and that the juice is all the way to the top of the jar to eliminate trapped air and seal the jars and then store in a warm, slightly moist place for 24 to 96 hours, depending on the food being cultured. Ideal temperature range is 68-75 degrees
Fahrenheit; 85 degrees max. Remember, heat kills the microbes! When done, store in the refrigerator to slow down the fermentation process or put in a cool place such as on the floor if you desire.
Last but not least, resist the temptation to eat out of the jar! This can introduce organisms from your mouth into the jar. Instead, always use a clean spoon to take out what you're going to eat, then, making sure the remaining veggies are covered with the brine solution, recap the jar.
May the Creative Force be with you as you tread the earth lightly!
Arlene Wright-Correll