Fermented vegetables are a highly beneficial food for our health: here is how to prepare them and why it is important to include them in our diet.
Many studies show that consuming foods rich in live bacteria, such as lactic acid bacteria, and insoluble fiber (known as probiotics and prebiotics) on a daily basis is a healthy habit. One food particularly rich in both is fermented vegetables: here’s how to prepare them and what their benefits are for our bodies.
What are fermented vegetables
Fermented vegetables are vegetables that undergo a fermentation process, a process that is completely natural because it takes advantage of the presence of bacteria found on the surface of vegetables and in the environment in which we live.
When you decide to ferment vegetables, you initiate a process of self-selection of bacteria that promotes the growth of lactobacilli, which are the bacteria that produce lactic acid and are considered “good.”
In addition, during fermentation there is a lowering of pH and the production of bacteriocins (a kind of natural antibiotic) two features that prevent the growth of pathogens, making fermented vegetables a safe food!
The benefits of fermented vegetables
Consuming fermented vegetables enriches our gut microbiota with good bacteria, thereby improving our digestive abilities and protecting us from annoying side effects such as diarrhea, constipation, and irritable bowel syndrome. In addition, a healthy gut greatly improves theefficiency of our immune system and gives us amore stable mood and a better energy level to face our days fully.
How fermented vegetables are produced
The first step in producing fermented vegetables is to distinguish between two categories, between vegetables that do not need water because they release enough water such as cabbage and vegetables that require added water such as carrots or cucumbers.
The ingredients needed are:
- fresh vegetables
- Water (optional and possibly chlorine-free)
- non-iodized salt
- flavorings to taste (such as ginger, bay leaf, cumin…).
The tools that are needed are:
- well-dried and clean containers
- caps
- presses to keep the vegetables submerged in the liquid.
One of the most widely used methods of producing fermented vegetables is pickled vegetables; here are the main steps to follow:
- Define the weight of the chosen container;
- Wash the vegetables that will be fermented;
- Fill the container with vegetables as much as possible;
- Add water and weigh water and vegetables together;
- insert the right amount of salt (For example, if we want to make a 3% brine, the weight of the ingredients and water will account for 97%. So, starting from a total weight of 900 g I will go and add about 28 g of non-iodized salt);
- Dissolve the salt in the water and close the container;
- Add something to keep the vegetables well covered and close the jar;
- Drain the container daily during the first 7 days;
- vegetables will be ready after about 14/21 days from the start of preparation.
Finally, we share three tips to put into practice: the best container for fermenting vegetables is the classic wide-mouth glass jar. Another important aspect is the choice of vegetables, which must be fresh and of high quality, and finally, it is best to avoid using chlorine-rich water because it kills microorganisms.
How to consume fermented vegetables
Fermented vegetables can be eaten at one time or once opened they can be stored in the refrigerator , always keeping them submerged in their fermentation liquid. If that released by the vegetables themselves is not enough, a small amount of water can be added. Fermented vegetables can be used either as an appetizer, giardiniera style, or as an ingredient to flavor a main course or mixed salad.
