Fermentation
Fermentation is a traditional method of preserving food and the only preservation method that actually enhances the nutritional value rather than degrading it. Every culture uses fermented foods. Including fermented foods at meals adds enzymes and probiotics.
Ingredients:
1 medium head cabbage, shredded
3 large carrots, shredded
1/2 cup cilantro, minced
3 garlic cloves, minced
1 yellow onion, sliced
1-2 serrano or jalapeno peppers
2TB unrefined salt (about 1TB per quart)
Directions:
Feel free to omit or substitute ingredients to your liking.
The salt is the necessary ingredient to preserve the food until the fermentation process takes over.
In a large bowl pound the cabbage and salt for about 10 minutes until it starts releasing its juices. A “kraut pounder” is super useful for this step and for packing in the jars, but not necessary.
Add the other ingredients. Optionally pound more or use as is.
Pack the mixture into wide mouth jars (recipe as written will take about 2 quart jars or 1 half gallon). As you put it in, pack it down as tightly as you can. Leave about an inch of space at the top so you don’t get overflow as it ferments.
If there isn’t liquid covering the top of the vegetables, add a little salted filtered water. Place a sanitized glass or stone weight to hold the vegetables under the liquid. Screw on lid not too tight.
Leave at room temperature out of direct sunlight for at least 3-5 days, or up to several weeks. You may want to place jars on a plate in case you get any bubbling over. If you are getting a lot of fizziness you may need to occasionally “burp” the jar to let out some of the pressure. If you get mold at the top, just scoop it out and ensure that all the vegetables are below the liquid line. If the mold is black, throw out the whole batch (I’ve never had this happen).
Keep in fridge and enjoy regularly! Great on salads, eggs, meats, legumes, etc.
Jessica Kouka, NTP
Jessica Kouka, NTP is available at our Salem Office for Nutritional Therapy, Mineral balancing, Hydrotherapy, Heartmath, and HeartSounds on Monday, Tuesday, and Friday afternoons.