I grew up in Texas. We had pickles on our burgers, cabbage in our slaw, and fermentation in wine. I don’t remember knowing that probiotics, antioxidants and fermenting were something I needed.
The Army moved us to Okinawa, Japan in the early 2000. I like to read about the places we are about to move to and I knew that the tiny island boasted the most centenarians in the world (people who live to 100)! To be honest, I was NOT excited about our overseas adventure. The more I read the worse it seemed like it was going to be. Okinawa has the most poisonous snake (habu), they have fish in the water that will kill you (lionfish), they have giant sea slugs that if you get the slime in your eyes you go blind! How do people live to be 100?!
We arrived before our household goods and had to live in the hotel for 2 months while we waited for our on-base housing. This gave us the opportunity to try every restaurant we could find. It was weird that almost everything tasted like fish and curry. Burgers at McDonalds-tastes like fish (the #3 was actually a shrimp burger), Coffee at Starbucks-tastes like curry.
When we finally settled in, many months later, we decided that Okinawa was an incredible place to live. We liked living on the beach, we liked the graciousness of Okinawans, we learned how to stay away from the deadly creatures and we found we really, really liked the food. I still miss the food and we left 12 years ago!
Every local restaurant had pickled ginger somewhere on the plate. We often had appetizers of pickled seaweed, and little bowls of soup with fermented things in it. We didn’t always know what we were eating, but I know I lost weight there without trying and I ate white rice almost every day. (Crazy! Right?) I believe the reason Okinawans live so long can be attributed to their diet.
We are scientifically learning that, like most food, when you jar and pickle them yourself, you get loads of more good bacteria than store-bought. Homemade fermented foods are dense with probiotics, nutrients, and antioxidants.5
This means: a lot of immune system, gut, and digestive benefits. Plus, the bacteria produces unique flavor elements in foods we love – like yogurt, pickles, and bread. And with the relentlessness of the COVID-19. It’s a perfect time to boost our immune system.
And, you have so many options when it comes to fermented and pickled foods. Along with being easy and delicious, I can’t think of more reasons to pick up this hobby!
Safety Tips Before You Start
Before we submerge ourselves in the acidic goodness of fermentation – it’s important to understand some safety precautions.
Remember, that anything fermented needs the right amount of acidity to prevent any harmful bacteria. Anything with a low amount of air risks growing bad anaerobic bacterias, like botulism and tetanus.1
To avoid this, we must remember to follow specific guidelines for salt, produce, and water measurements. To alter any of this risks upsetting the proper acidity levels (that destroy harmful bacterias and toxins). It is a delicate process. But, don’t let this discourage you from learning and having fun with fermentation.
So, follow the right proportions, and heed to any temperature, time, and weight considerations. Use a soft, filtered water. And, when selecting a salt to use, you may use either iodine salt or non-iodized salt. Either of them create successful fermentations!2 (The real issue with salt, as you’ll read below, is in the measurements.)
Also, when picking your produce to ferment, pick ones that are clean and healthy. Make sure there’s no chances of cross-contamination, and ideally, store your jars in the refrigerator. (There are ways to properly can goods for a long pantry-life. But, for the sake of beginners, let’s start on the easiest path).
Fermenting Vegetables
First, let’s tackle the most essential, and complex, part of fermentation – salt concentration. Salt is necessary for healthy lactic-acid bacterias to grow. This element is also essential for keeping your produce crunchy, salty, and flavorful.
The minimum for fermentation is a 2.5% salt concentration.3 Some vegetables, like those that grow on vines, may need 3% salt concentration. So, it’s very important to know the requirements of your specific produce. Anything less or more may slow the fermentation process, or breed deadly bacteria!
So, if you have 100 grams of cucumbers, 100 grams of water, you’ll need, at the very least, 2.5 grams of salt. Or, follow this equation to determine your salt measurement:
X grams of produce + X grams of water x 0.025 grams salt
In other words, add the weight (in grams) of your produce and water, then multiply by 2.5%. It’s very important to weigh our measurements, since some salt may be granier, and lead to differences in mass. (For example, 1 teaspoon of Himalayan salt gets you 2.0% more concentration than table salt – so teaspoons are very unreliable and unsafe! This is why we must measure by grams.)
Also remember, that 2.5% is the minimum percentage, not a universal measurement. So, 2.5% is ideal for cabbage and broccoli, but not other vegetables.
Here’s a quick guide to get an idea of your ideal salt concentration:
Cabbages, Cruciferous & Leafy Greens – 2.5%
Cucumbers, Zucchini, & Summertime Squash – 3.0%
Green Pod Legumes – 3.5%
Peppers – 4.0%
Eggplants & Tomatoes – 4.5%
Therefore, whatever your salt concentration level may be, be sure to multiply your water and produce mass by that percent. (For example, if you’re fermenting peppers, you would add your produce and water, then multiply by 4.0%).
Now, you can choose two different methods of adding salt to your ferment. (Ensure that your veggies are healthy, washed and without pesticides.)
Method #1: Salt “Kneading”
For this method, you’ll want to add your salt directly to chopped up produce. This “kneading” process helps pull out the produce’s juices, then add water. This way, they are fermenting in their own tasty juices.
Method #2: Submerging
Or, you can instead create a brine to soak your produce. To do this, let your salt dissolve in water. Then, place in your produce so it’s completely submerged in the brine.
Next, you must make sure there is no chance for oxygen to reach your veggies! The environment should be completely anaerobic. To do this, try using a fermentation weight. Once your vegetables are fully submerged in saline (filtered) water, you may store in your refrigerator.
Remember, the fermentation process lasts from about 2-4 weeks.4 Try to exercise patience in this, as cutting the process short can affect taste and health benefits. But, do check your jar frequently for any spoiling or mold.
Along with your choice of veggies and spices, you could also try some great traditional ferments. Some of my favorites are:
Kimchi – A korean fermented side dish, which includes vegetables like cabbage, ginger, radish, scallions, and some spices. This is one of my favorite fermented vegetables, the spice is a delicious addition to ramens and soups!
Sauerkraut – This fermented cabbage has roots in Germany, Russia, and China. Sauerkraut is a great condiment, or addition to any meal.
Fermented Pickles – Fermented pickles have a sundry of benefits that surpass pickled pickles! These strong-flavored pickles add an acidic depth to sandwiches and hamburgers.
Fermenting Fruit
If your garden is overflowing with fruits, you can also use them to ferment into probiotic-rich superfoods!
It’s important to note, that since fruits have a higher sugar content, they quickly turn to alcohol. If you don’t intend on getting tipsy from some fermented plums, you’ll have a shorter amount of time to snack on them.
For non-alcoholic fermentation, I suggest using a starter culture specifically for fruits (like kombucha or water kefir). You may also choose to add vegetables to your fruit mix, to slow down the fermentation process. (Try researching fruit chutneys, if this interests you!)
Like vegetable fermentation, however, we should always make sure our fresh produce is healthy, and our water is filtered. Remember to wash, peel, and remove any pits. Also, it’s very critical to use fermentation weights for fruits, as well. In addition to this, the same salt concentration concepts apply for fruit and vegetable fermentation (see above).
You will also want to preserve your fruit jars in a refrigerator. Then, a possible starter to avoid over-fermenting (in other words: accidentally creating wine!).
However, keep in mind that fruit ferments within 24-48 hours. So, it’s ideal to store your fermented fruit for up to 2-3 weeks to avoid any alcohol creation. Be sure to babysit your fruits for any sign of spoilage as the days pass. (I try to remember to date mine-although that can be embarrassing when your kid finds something in the back corner of your refrigerator that looks like a science experiment and is dated 2 years ago-I may be guilty of this)
Fermented fruits are great on top of ice cream, yogurts, and even savory or meat dishes! You can experiment and have fun with any fresh herbs and spices to add, as well. Here are some of my favorite fruit fermentations recipes:
Cinnamon Apple Chutney – This spicy, juicy ferment includes diced apples, cinnamon, honey, and walnuts. This sounds like a delicious, probiotic-filled recipe to put on top of vanilla ice cream, or mixed in with pie.
Fermented Mango Chutney – Fermented mango has me eager to put on a fresh seafood dish! This recipe includes lime juice, mango, cilantro and red peppers. This is a great option for those who love spicy and sweet duos.
Fermented Pineapple Salsa – A fermented salsa? I’m drooling. This recipe has pineapple, bell pepper, red onion, and cilantro. It’s perfect for a dip, or topping for tacos and fish.
Pickling Produce
While some pickled foods are fermented and some fermented foods are pickled, they are not the same. Fermentation is preserved by bacteria, while pickling is preserved in a brine of saline water, and lacks probiotic benefits.
Although pickled foods lack the health benefits of fermented foods, they are still delicious! And, they have a longer shelf life. Plus, since you don’t have to wait on healthy bacterias to grow, it’s a much quicker process.
So, if time is of the essence, I recommend pickling over fermenting. Another possible benefit could be that pickling leads to a crunchier product. This is because the process takes hours rather than days. So, you can still achieve the acidic taste, without softening your produce’s texture.
Just like fermenting, you may pickle anything from veggies to fruits. This time, though, we’re including vinegar and sugar to our saline water. This will protect against harmful bacteria, and balance the acidic flavors.
As a general guideline, refer to the following:
- 2 cups of sliced produce
- 1 cup water
- 1/3 cup vinegar
- 1-2 tsp. of salt
- 2 tbsp. sugar (optional)
Of course, variations apply, and it’s best to look up specific recipes for your produce of choice. However, just use the above as a tool on what to expect when pickling.
After you’ve created your pickled creation, let it sit in the refrigerator for up to 5-6 months in a jar. Make sure to check for any spoiling!
Closing Tips
Fermentation can be a delicate process. But, the rich flavors and health benefits makes it worth the time. These probiotic-packed, brined foods are lovely additions to desserts, meals, and side dishes. Plus, you could always pickle your fruits and veggies to decrease the time and bacteria risks.
Your combinations for fermented goods are endless. You may even incorporate herbs and spices for even more flavor. So, this is where the fun comes into fermenting and pickling! To enjoy the fruits of your labor, and enrich your meals with unique new flavors.
Don’t forget- your local agriculture county extension agency has many, many programs. My daughter and I learned how to can and pickle at one of ours!
Happy Planting!
DeeAnn
The Victory Garden Gal
Research Articles
- Arnold, Michelle. “What’s in your Baleage? – Inadequate fermentation may lead to Botulism.” The Ohio State University Beef Team, The Ohio State University, 29 April 2020. https://u.osu.edu/beef/2020/04/29/whats-in-your-baleage-inadequate-fermentation-may-lead-to-botulism/
- Bohnlein, C., Brinks, E., Cho, G., Franz, C., Greiner, R., Habermann, D., Kabisch, J., Meinhardt, A-K., Muller, A., and Rosch, N. “Influence of iodized table salt on fermentation characteristics and bacterial diversity during sauerkraut fermentation.” Food Microbiology vol. 76, p. 473-480 (2018): https://doi.org/10.1016/j.fm.2018.07.009
- Fenley, Kaitlynn. “How Much Salt Should You Use to Ferment Vegetables?” Cultured Guru, Cultured Guru, LLC., 27 March 2018. https://cultured.guru/blog/how-much-salt-should-you-use-to-ferment-vegetables-how-to-ferment-vegetables
- Fenley, Kaitlyn. “How Long Does it Take to Ferment Vegetables?” Cultured Guru, Cultured Guru, LLC., 7 February 2020. https://cultured.guru/blog/how-long-does-it-take-to-ferment-vegetables
- Ritchie, Marina L, and Tamara N Romanuk. “A meta-analysis of probiotic efficacy for gastrointestinal diseases.” PloS one vol. 7,4 (2012): e34938. doi:10.1371/journal.pone.0034938.