Simple Fermented Vegetables

Fermented vegetables are an easy and delicious way to get some probiotic rich foods into your diet. They are a wonderful addition to scrambled eggs, grilled meats, curries, on an antipasto plate or on crackers with cheese.

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Ingredients:

• 2 cups of vegetables of your choice, washed and peeled (if desired) and cut roughly into even sizes. Think green beans, garlic, broccoli, cauliflower, carrots, turnips, parsnips etc. Root veg is generally best, but you can experiment really with whatever you like.

• Seasonings of your choice (see below for suggestions)

• 2 cups of filtered water

• 1.5 tablespoons of sea salt or Himalayan rock salt

Method:

1. Fill a large clean, wide mouth glass jar with the chopped vegetables. Make sure you have room for 4cms of space above the vegetables to the top of the jar

2. Add your seasonings

3. Mix together the water and salt in a bowel or jug until all the salt has dissolved

4. Pour the salt brine over the vegetables, making sure the vegetables are submerged and there is about 3cms of space above the water to the top of the jar (this is to allow for the bubbles of fermentation)

5. Place a small weight inside the jar to keep the vegetables submerged. This might be a small glass weight, another small clean jar, or even a well-placed larger vegetable- wedged so that the others cant rise.

6. Cover the jar with cheesecloth or chux cloth and rubber band. Alternatively, you can put the lid on the jar but you will need to open the jar each day to let the gases escape. You can also use a fermenting jar with an air lock lid.

7. Leave the vegetables to ferment on the bench top for 2-3 days. Ensure the vegetables stay below the water line. Bubbles should begin to form- this is a good sign that fermentation is underway. Taste the vegetables after 2-3 days and once they reach a flavour you like, cover the jar tightly and place in the fridge.

8. Enjoy any way you like!

Seasoning options:

• Caraway seeds

• Fennel seeds

• Pepper corns and chilli flakes

• Green beans with garlic and dill

• Carrots with ginger and garlic

• Broccoli and cauliflower with garlic

• Garlic with basil and oregano

• Beets, carrots, and fennel

• Cauliflower with curry powder

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