Food Sides & Sauces Essentials

Essentials: How to Ferment Your Vegetables

October 27, 2015

JFC Haus Kraut 1

I’ve adopted many ‘foodie habits’ since embarking on this health caper. I regularly make bone broth. I know where my animal protein comes from. And what it was fed. My vegetable consumption has tripled. At least. I now eat virtually nothing from packets.

My most favourite ‘foodie habit’ of them all is fermenting my own vegetables

Fermenting your own vegetables is easy, economical, tastes seriously great and feeds your body loads of probiotic gut-healing goodness.

  • easy: all it takes is your fresh, seasonal, organic vegetables and a little salt. That’s it.
  • economical: here in Australia, I priced 680g of unpasteurised kraut at $19. I can make more than 4 x that amount for less than $10 at home.
  • tastes great: not to mention, it reduces sugar cravings and is a great way to get more veggies into your day.
  • probiotic goodness: fermented foods not only give you a wide variety of beneficial bacteria, they also give you LOTS of them. Naturally fermenting foods has also been shown to preserve nutrients in food and break the food down to a more digestible form.
I only have one caveat to my ‘Eat your fermented veggies’ catch-cry. And that is, for those new to the magic of fermented foods, there is the potential for a healing crisis when you first start regularly eating fermented foods. This is a reaction caused by the massive die-off of pathogenic bacteria and the like by the reintroduction of high quantities of probiotics.
The answer is this:

Start slow. One teaspoon at a time.

We eat 1-2 tablespoons of homemade ferment with every savoury meal. And, whenever I get to my second-to-last jar, its my signal to whip up another batch. It takes less time than you think. Nature does most of the work for you.

And, you’re giving yourself (and your gut) a present each time!

So, without further ado, here’s how I make my fermented veggies…

Step 1: Select your vegetables

JFC Haus Kraut Step 1

My favourite ferment is affectionately known around these parts as my ‘Haus Kraut’. It was born out of my desire to eat a rainbow of colours. It also happens to be 100% Autoimmune Protocol-friendly.

Green Cabbage + Red Cabbage + Carrot + Apple

I’m pretty fast and loose with quantities. Fermentation is more ‘science project’ than actual science.

In the early days, I’d make a batch with half a green cabbage, half a red cabbage, two carrots and two granny smiths. It worked. We liked it. It was AIP-compliant. So, I stuck with it.

Only now, I double the portions.

You can come up with your own formula. If you love ginger or turmeric, throw some of that in. If herbs are more your thing, have at it! All I would say is keep your cabbage quantities on the generous side. Especially when you’re starting out. Cabbage is the fermenter’s friend.

Step 2: Shred your vegetables

JFC Haus Kraut step 2

When I first started out, I cut or grated all my vegetables by hand. I somehow convinced myself that it was a meditative process to chop all those vegetables.

My Mum thought I was mad!

And, she was right. Don’t you hate that? Now I use my food processor to grate and chop all my veggies. It saves me SO much time!

Step 3: Add salt and massage

JFC Haus Kraut step 3

JFC Haus Kraut step 3b

A word on salt

Salt is important so use the best quality you can afford. That means NO TABLE SALT! A good quality sea salt full of trace minerals is great.
Salt helps to pull the liquid from your vegetables and hardens their pectins, which makes them crunchier. Salt also discourages competing bacteria from emerging which enables the vegetables to ferment and to be stored for longer periods of time.
The more salt you use, the slower the fermentation.

There is no magic amount of salt to add to your ferment. My fermentation guru, Sandor Katz suggests you “try 3 tablespoons of salt per 5 pound of vegetables”  That’s about 45g of salt for each 2.3 (ish) kilos of veggies.

And that’s much too exact for this fermenter!

I prefer to ease into my salting. And, I taste as I go. I begin with a dessert spoon or two, sprinkling as I add my shredded veggies to a large bowl. Remember, it is much easier to add salt than it is to take it away!

Once all the veggies are shredded and I’ve added my first hit of salt, I roll up my sleeves and start massaging. For 10 minutes. I set a timer. And believe me when I say, your hands will get a work out! I rotate the bowl as I go and make sure I get right to the bottom, firmly massaging the veggies and mixing them all up. The best way to tell you have massaged enough is when you can squeeze a handful and its like wringing out the kitchen sponge.

This massage process is designed to continue the job started by the salt. It breaks down the cell walls of the vegetables and releases all that great veggie juice in readiness for fermentation.

Step 4: Pack tightly into fermenting vessel

JFC Haus Kraut step 4

Because I ferment my veggies so regularly, I’ve invested in some anaerobic Pickl-It jars. That funny contraption at the top allows the vegetable gases to be released as they ferment without allowing any air back into the jar.

It is not necessary for you to have anaerobic jars to start your fermentation adventure

All you need are some well cleaned large glass jars with lids. What it does mean, is that you will need to keep a (daily) weather eye on your ferment and – in case of spillage – pop your filled jars onto a plate to catch any overflow.

Fill your jars, leaving an inch below the lip to allow for expansion. Take some time here – tightly pack your vegetable mixture, pushing down with the back of a spoon as you go. The most important thing to remember is that the vegetables must be submerged in the liquid. Vegetables above the liquid may develop mold.

I use a couple of my outer cabbage leaves to push my vegetables under the water line.

Once filled, lightly attach on the lid and pop into a cool part of your kitchen away from direct sunlight. Now, allow nature to work its fermentation magic. This will take anywhere from 7 days to three weeks, depending on many factors – the season, the air temperature, the humidity levels, how much salt you have used, and personal preference…

Taste it after a week and see what you think. Use your judgment about whether it should continue to ferment for longer.

Here at JFC, we like a lot of crunch (and summer’s on its way down here), so this baby was only fermented for 9 1/2 days…

Harvest your ferment!

JFC Haus Kraut Step 5

Carefully remove and discard the outer cabbage leaves. Decant your ferment into more well cleaned jars of your choice. Just as before, be sure the vegetables are submerged in the liquid.

Pop your jars into the fridge (or give them away as presents to deserving friends and family). These babies will keep an awfully long time in the fridge.

JFC Haus Kraut Step 6

Are you a home fermenter?

 

This recipe features in the Phoenix Helix Recipe Roundtable

You Might Also Like

  • Petra Chambers-Sinclair October 27, 2015 at 12:39 pm

    I feel like I’ve been waiting for this post my whole life~. I eat fermented veg daily but I still buy it. It’s the one prepared food that I can buy, so I do. But ever since I discovered that you are a fermenter, I’ve been curious. I’ve thought about fermenting my own. Now I know how. And massaging those vegetables looks like it’d be incredibly satisfying (in a mud pie/finger painting kind of way). Thank you, Joanna!

    • Joanna Frankham October 27, 2015 at 4:27 pm

      You are so lovely! I can see fermenting taking off in your wee corner of Vancouver Island… I warn you, its mildly addictive!

      And yes, the massaging gives you a pretty good arm work out!

  • Rory October 28, 2015 at 12:01 am

    YES!! I’m so glad you posted this. You are the undisputed ferment queen! Thanks for stepping out the process in such an easy to follow manner. I’ll be sharing far and wide.

    • Joanna Frankham October 28, 2015 at 2:18 pm

      Thanks, lovely Rory.

      As well as being seriously good for you, fermenting is F U N !

  • Paleo AIP Recipe Roundtable #96 | Phoenix Helix November 12, 2015 at 12:06 pm

    […] How to Ferment Vegetables from Joanna Frankham Coaching *Fermented vegetables are highly recommended on a healing diet, and Joanna’s detailed tutorial makes it easy. […]

  • My Favorite Paleo Things of 2015 - Gutsy By Nature December 31, 2015 at 12:38 am

    […] is compliant with almost any healing diet you can think of! This isn’t a recipe exactly, but How to Ferment Vegetables by Joanna Frankham is a great beginner’s guide to an essential element of […]

  • Rachel January 17, 2016 at 1:06 am

    Thanks SO much for this amazing tutorial and recipe!! I was astonished that this worked my first try. 😀
    Quick question: My hands had a mild allergic reaction from massaging the veggies and itched afterwards… Is that normal and should i just use gloves, or do you think it could have been one of the vegetables I used causing a reaction?

    • Joanna Frankham January 17, 2016 at 11:52 am

      Hi lovely Rachel – thank you SO much for taking the time to comment! Especially about this particular post.

      I’m so sorry you had a reaction. How disappointing and frustrating for you. This is unusual – particularly from simply massaging the veggies. Were they organic (I’m thinking a possible reaction to pesticides). You can certainly use gloves or a ‘muddler’.

      • Rachel January 18, 2016 at 11:44 am

        Thanks for your reply! 🙂 They were definitely all organic and I used Himalayan salt with distilled water, but I have naturally dry, itchy skin so I’m sure it’s fine…I was just curious. Thanks again!!

  • Sunny January 28, 2016 at 2:32 pm

    Wow! Just wow! I gotta try this!,

    • Joanna Frankham January 28, 2016 at 3:59 pm

      There’s a reason its a staple at my place, Sunny. May the force be with you 🙂

  • SUPERFOOD ‘Hauskraut’ Slaw – joannafrankham.com March 10, 2016 at 12:08 pm

    […] foods – just like my ‘Hauskraut’ – are easy and economical to make. They are unbelievably nutrient-dense. And, not only do […]

  • Herb Soup with Smoked Trout (AIP/Paleo/Dairy Free) – joannafrankham.com April 21, 2016 at 8:33 am

    […] making them yourself, you’ll never look back. Promise! Here’s an easy-peasy tutorial on How to Ferment Your Vegetables. Herb Soup with Smoked Trout (AIP/Paleo/Dairy Free)   Author: Joanna Frankham Recipe […]

  • MOST Gorgeous Green Kale Good-Stuff + Giveaway (AIP/Paleo) – joannafrankham.com May 19, 2016 at 3:52 pm

    […] down on my efforts to increase the nutrient density of my diet. And, so alongside my side of fermented veggies on my dinner (and breakfast and lunch) plate every day, I’ve been adding a hefty dollop of […]

  • Healing Protocols Podcast: Episode 3 – Joanna Frankham – joannafrankham.com December 21, 2016 at 7:01 am

    […] Protocol. Vegetables at every meal, including breakfast. First name basis with my local farmers. Ferment my own vegetables. Morning ritual: rising early, 40-minute walk directly into the rising sun (to keep my circadian […]

  • Healing Protocols Podcast: Episode 3 – Jay Vilar – joannafrankham.com January 19, 2017 at 7:00 am

    […] *Make your own fermented vegetables. Here’s how I do it: Essentials – How to Ferment Your Vegetables […]

  • 9 Tips for Adding Nutrient Density (AIP/Paleo) – joannafrankham.com April 12, 2017 at 7:02 am

    […] Ferment your vegetables […]

  • Free Cookbook!

    Sign up for my newsletter and receive an ebook featuring some of my most popular recipes when you subscribe!

    Sign Up Here