Fermented Vegetables: How To Ferment Vegetables And Why They Are The Ultimate Superfood(22 Easy Recipes) by Alison Jones

Author:Alison Jones [Jones, Alison]
Language: eng
Format: azw3
Published: 2015-10-08T04:00:00+00:00

CHAPTER 4: FERMENTATION – HOW TO

Now that you know about everything that you need, your equipment and ingredients should be ready.

Let’s review the things you should have. Please check:

· One suitable container

· Vegetables to fill your container

· Salt

· Water (around 1 1/4 cups)

· Plate for weighting the vegetables down

· Cloth

· Meat tenderizer

If everything you need is available, you can start with the fermentation process. Here’s a step by step on how to ferment your vegetables.

STEP 1 -PROCESSING YOUR VEGETABLES

First, you must scrub your veggies. Make sure that you rinse the skins of each one separately and then chop them into either strips or chunks. In fact, processing your vegetables is an entirely personal choice. There are several ways to prepare your vegetables: shredding, chopping, grating, slicing, or even leaving it whole as it is.

Sometimes it depends on the vegetable because some are more suited for leaving whole while others are better fermented when they are cut. You can also peel them if you prefer but it isn’t necessary. Cutting ensures a greater surface area that favors the fermentation process. Also, if you’re fermenting cabbage to make sauerkraut, then shred the cabbage into bite-sized strips.

STEP 2 - RELEASING THE JUICES

Put your prepared vegetables into a bowl and then use a meat tenderizer to help release their juices. You can also use kraut powder or even squeeze the vegetables for this purpose. If you want your vegetables to remain intact, you will still have to press them to break the cell wall and cause the juice to come out.

STEP 3 - ADDING SALT

Just add the salt to taste and mix it with the vegetables and juice with the help of a spoon. In case you are using a starter culture or whey then you can add those too. Whatever you choose to add can vary depending on your special dietary requirements, taste, or the vegetables that you are using.

STEP 4 - PACKING THE VEGETABLES

Pack your mixture into your jar, and remember to leave 3 inches of empty space from the top. Then use a wooden stick, your hands, or any other kitchen tool to push your vegetables down to the bottom of the jar so that the juices can come up to cover all the solid pieces of vegetables. Top your jar off with water to make sure they are fully submerged in the liquid, so that they are in an anaerobic environment.

STEP 5 - WEIGHTING AND COVERING

For fermentation, you have to weight your vegetables down and make sure they remain under the liquid. Use your choice of weight system for this purpose and make sure that whatever you use (plate or jar) fits properly. Drape your entire container with a light and tightly woven cloth on top to protect your vegetables from insects and to maintain air flow.

STEP 6 – FINISHING THE FERMENT

Leave your jar to sit at room temperature, and place it in a dry, cool area. The vegetables will instantly start breaking down and fermenting. Remember that the room should not be too hot or too cold.

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