Fermentation is humanity's oldest food preservation technique. It's also incredibly easy—just salt, vegetables, time, and the magic of beneficial bacteria.
Why Ferment?
- Probiotics: Live beneficial bacteria for gut health
- Preservation: Store garden produce for months
- Nutrition: Increases bioavailability of nutrients
- Flavor: Complex, tangy, delicious tastes
- No cooking: Requires no heat or special equipment
- Safe: Lactic acid prevents harmful bacteria
How Lacto-Fermentation Works
Salt creates an environment where only beneficial lactobacillus bacteria can thrive. These bacteria eat sugars and produce lactic acid, which:
- Lowers pH (makes things sour)
- Prevents harmful bacteria growth
- Preserves food for months
- Creates those tangy flavors we love
🧂 Salt Ratio
The magic number: 2% salt by weight. For 1 pound (454g) of vegetables, use about 9 grams (1.5 teaspoons) of salt. Too little and food spoils; too much inhibits fermentation.
Basic Equipment
- Glass jars (mason jars work great)
- Kitchen scale (for accurate salt measurement)
- Weights to keep vegetables submerged
- Sharp knife and cutting board
- Mixing bowl
🥬 Basic Sauerkraut
Ingredients:
- 1 medium cabbage (about 2 lbs)
- 1 tablespoon sea salt
Instructions:
- Remove outer leaves, quarter and core cabbage
- Slice thinly and place in large bowl
- Add salt and massage 5-10 minutes until juicy
- Pack tightly into jar, pressing down
- Liquid should cover cabbage
- Weight down and cover loosely
- Ferment at room temp 1-4 weeks
- Taste periodically—refrigerate when you like it!
🌶️ Simple Kimchi
Ingredients:
- 1 napa cabbage
- 1/4 cup sea salt
- 1 tablespoon grated ginger
- 4 cloves garlic, minced
- 2-3 tablespoons Korean chili flakes (gochugaru)
- 4 scallions, chopped
- 1 tablespoon fish sauce (or soy sauce)
Instructions:
- Quarter cabbage and salt between layers, let sit 2 hours
- Rinse well and squeeze dry
- Mix ginger, garlic, chili, fish sauce into paste
- Massage paste into cabbage, add scallions
- Pack into jar, pressing out air
- Ferment 3-5 days at room temperature
- Refrigerate—flavor develops over weeks
Easy Vegetables to Ferment
- Cucumbers: Classic pickles (add dill, garlic)
- Carrots: Fermented carrot sticks with ginger
- Green beans: Dilly beans
- Jalapeños: Fermented hot sauce base
- Garlic: Mellows and becomes spreadable
- Radishes: Quick ferment, great crunch
Troubleshooting
- White film on top: Kahm yeast—harmless, skim off
- Mushy vegetables: Too warm or too long
- Not sour: Needs more time or warmer temp
- Mold: Vegetables weren't submerged—discard
- Too salty: Rinse before eating
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