Lactofermenting vegetables is a simple and delicious way to preserve fresh produce while adding gut-healthy probiotics to your diet. Fermented vegetables can not only help promote healthy digestion but can also add a tangy and flavorful twist to your meals. In this blog post, we’ll discuss everything you need to know to start lactofermenting your own vegetables at home.

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What is lactofermentation? Lactofermentation is a natural preserving method that uses beneficial bacteria, lactobacillus, to create an anaerobic environment that leads to the preservation of vegetables without using vinegar or heat. During lactofermentation, the lactobacillus bacteria converts natural sugars in the vegetables to lactic acid. This acidic environment helps to protect the vegetables and creates a sour, tangy flavor profile that is characteristic of properly lactofermented vegetables.

Why lactoferment vegetables?

Lactofermenting vegetables can provide numerous benefits, such as:

  • Boosts the immune system Fermented foods like vegetables contain probiotics that can help restore healthy gut bacteria, which is essential for the immune system to function correctly.
  • Promotes healthy digestion The lactobacillus bacteria in fermented vegetables help to break down complex carbohydrates, which can improve digestion and reduce bloating.
  • Increases nutrient absorption Lactofermented vegetables preserve the vitamins and minerals found in fresh vegetables while making them more accessible for the body to absorb.

Lacto Fermenting Veggies

How to lactoferment vegetables at home? Here is a simple recipe to get you started on lactofermenting your vegetables.

45 min vegan lactose free

Ingredients

  • 1 head of cabbage
  • Thinly sliced 2-3 medium-sized carrots, peeled and grated
  • 2 tablespoons of sea salt 
  • Filtered water
  • Spices such as garlic or dill (optional)

Instructions

  • Sterilize your containers with boiling water or alcohol spray
  • In a large bowl add the cabbage, carrots and spices of choice and add 2 tablespoons of salt.
  • Massage and mix everything for a few minutes until the cabbage starts to release its juices
  • Move the cabbage mixture into your container while making sure you press it firmly so no air bubbles are present.
  • The cabbage mixture should be submerged slightly so use a weight to press it down or add some extra brine (water with 3% salt content)
  • Put on the lid on the container and place it in a dark place for 3-7 days
  • Make sure you let out the gas everyday so your container does not explode..

Want to know more about fermentation? Follow me @anyonecanferment

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