Lacto-Fermented Vegetables

Lacto-fermentation is the oldest form of food preservation — just vegetables, salt, and wild bacteria that are already on every surface. The result is probiotic-rich, enzyme-active food that keeps for months without refrigeration and improves gut health with every bite.

What You Need

• Any firm vegetables: cabbage, carrots, beets, radishes, cucumbers, green beans
• Non-iodized salt (sea salt or kosher salt)
• Ratio: 2% salt by weight of vegetables (20g salt per 1kg vegetables)
• Optional aromatics: garlic, dill, peppercorns, bay leaves, caraway, hot peppers

Method

1. Weigh your vegetables. Calculate 2% of that weight in salt.
2. Shred, slice, or leave whole (smaller pieces ferment faster).
3. Massage salt into shredded vegetables (like sauerkraut) until they release brine, OR dissolve salt in water and pour over whole/sliced vegetables.
4. Pack tightly into a clean glass jar, pressing down firmly so the brine rises above the vegetables.
5. Keep vegetables submerged below the brine — use a zip-lock bag filled with brine, a small jar, or a dedicated weight.
6. Cover loosely (cloth or loose lid) and leave at room temperature (65–75°F).
7. Taste daily from day 3. Transfer to the refrigerator when tangy to your liking. This slows fermentation.
8. Fermentation is complete in 3–7 days at warm temperatures, 2–4 weeks at cooler temps.

Tips & Notes

• Brine going cloudy is normal and good — it's full of beneficial bacteria.
• If you see white film (kahm yeast) on top, simply skim it off. It's harmless but can cause off-flavors.
• The only sign of failed fermentation is mold with fuzzy growth — fuzzy = discard, slimy/cloudy = safe.

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