Before the days of modern refrigeration, civilizations had to preserve their foods in other ways. One way was through lacto-fermenting fruits and vegetables.
Lacto-fermeting foods break down and “pre-digests” the starches and sugars in the food making it easier to digest. It makes them slightly fizzy, sour (think pickles), and very delicious! For more information on lacto-fermentation visit The Nourishing Gourmet.
Fermenting veggies is a very simple process. There are many methods but I prefer the Nourishing Traditions way of fermenting.
The only equipment needed is a ball jar with lid, or any non-plastic/non-metal lidded container really. If you are a hard-core fermentor you might have air-locks and special pickling jars. That’s great! I’m pretty basic over here though and it gets the job done like it’s been done for thousands of years.
- 4 cups of fresh, organic green beans
- 3 cloves of garlic (peeled and halved)
- 1 TBS dill seed or 2-3 fresh dill heads if you can find them
- 2-3 cups sea salt and water brine - (6 TBS fine sea salt or 9 TBS course sea salt to 8 cups of water)
- Snap the ends off of the green beans.
- Place garlic and dill in jar.
- Fill with green beans, upright in jar and leave at least 1 inch of headspace. Be sure to pack in tightly but not so tight that they break.
- Cover with brine to 1 inch from the top of jar.
- Lid and let sit on a countertop for at least 3 days. Check to see if they have reached their desired level of sourness for you. If yes, refrigerate. If no, leave on counter until they have - usually best after 1-2 weeks.
Do you ferment food?
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