24 Feb Fermented vegetables – what’s behind the hype
You’ve probably heard the hype about fermented vegetables. But what exactly is it all about? And how can the vegetables retain their vitamins? That and more we tell you in this article!
Fermentation not only ensures that we throw away fewer vegetables, but is also healthy. What exactly happens during fermentation and how it is done correctly, we explain here.
What exactly happens during fermentation
Fermentation is a process foods convert into acid, gases or alcohol. In the process, the lactic acid bacteria that fermentation produces on the food expel bacteria that cause the vegetables to go bad. In addition, the lactic acid bacteria are good for the immune system, because they strengthen the intestinal flora. Besides that, fermented vegetables contain more folic acid, B2 and B12 than fresh vegetables. Another advantage is that these vitamins remain longer in fermented vegetables than in fresh vegetables stored in the fridge.
#Step 1 – Wash, cut and season vegetables
First of all, the vegetables are thoroughly washed and then cut into pieces. Make sure that the vegetables fit into the jar at the end, including the liquid. When choosing vegetables, you should definitely take organic vegetables. Because possible pesticides or pollutants could spoil the taste. You can season the vegetables with ginger or with classic pickling spices such as mustard, dill and bay leaves.
#Step 2 – fill up, season and work cleanly
Now fill the rest of the preserving jar with water and add salt. Then put a cabbage leaf on the vegetables to further protect them from bacteria. Make sure that you work cleanly when fermenting. The canning jars, the cutting board and the vegetables should be thoroughly cleaned before you start.
#Step 3 – open daily
Now it is almost done! Put the jar in a bright room at room temperature, but not directly in the sun, and open it once a day briefly to let out the gases produced during fermentation.
#Step 4 – Relocate and enjoy
After 5-7 days the fermentation is over and the jar can be stored in a cool place.
Source coverimage: iStock/ pamela_d_mcadams