FERMENTED VEGETABLES

This is based off the recipe from https://www.growforagecookferment.com/fermented-honey-garlic/ 

Both Honey and Garlic are powerhouses for immune system boosting. Garlic and Honey are full of prebiotics and polyphenols that are hugely beneficial to your gut microbiome and therefore your overall immunity. 

Fermenting them both together is a wonderful way to give yourself a boost when you're feeling poorly. 

WHAT TO DO

1. Peel about 120g of garlic cloves 
2. Add to about 200ml of raw (ideally locally sourced) honey
3. Make sure the Garlic is covered. 
4. Loosely fit the lid of the jar
5. Keep in a dark place for about 1m
6. Every few days tighten the lid and turn the jar, coating the garlic in honey, as the garlic will tend to float
7. Store in a cool place 

Using just salt. The salt keeps the harmful pathogens at bay while allowing the probiotics to do their thing. 

There are many recipes out there for common fermenting foods. 

I love Fermented Cabbage a.k.a. Saurkraut

I find the BBC recipe to be just great. https://www.bbcgoodfood.com/recipes/simple-sauerkraut

WHAT TO DO

1. Sterilise your 1L bowl or jar
2. Shred around 2Kg Cabbage 
3. Rub 6tbsp of fine sea salt into the leaves to cause them to wilt. 
4. Add to your bowl/jar
5. Add filtered water to submerge. 
6. Add a weight on top to keep the cabbage down
7. Cover the bowl/jar
8. Leave to ferment for around 2-6 weeks. 
9. Keep an eye on the ferment and remove any scum build up. 

Salt can be used for almost all vegetables, in a similar way. Alter the ferment time depending on how soft the veggies are. 

I'm hoping you've ventured onto my Kefir pages - one of my favourite fermented foods. 

The whey that is formed during the production of the kefir can be used to ferment. 

I usually use a "greek-style-yogurt" filter to drain off the whey, then add this to my fermenting veggies. 

This is probably my favourite option for softer vegetables such as tomatoes. Even fruit would work. 

Add around 2Tbsp of Whey to a 1L jar of vegetables and add the rest as filtered water to submerge. 

You can add a little salt to keep the vegetables crunchy. 

WHAT YOU'LL NEED:

I use this method for my mixed vegetable ferments.

1. 1 shredded corguette
2. 1 shredded carrot
3. 1 chopped pepper
4. 2 diced spring onions
5. 1 grated garlic
6. about 100g sweetcorn
7. some peppercorns
8. pinch of mixed herbs 
9. 2tbsp kefir whey
10. 1tsp salt
11. 1l Jar with lid

WHAT TO DO

1. Sterilise your jar 
2. Add all your ingredients 
3. Cover with filtered water

4. Leave for 1 week at room temperature then move to the refrigerator.