Go Glass
Because fermenting creates acid, use a nonreactive vessel such as a glass mason jar or ceramic crock.
Be Firm
Though you can ferment any veggie, firmer ones like radishes, cauliflower, and carrots work best.
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Save Your Skins
Rinse your veggies in cold water, but leave the peels on—that’s where all the good stuff happens.
Make The Cut
When chopping (which kick-starts the sugar buffet for bacteria to feed on), try to keep the pieces about the same size so they’ll ferment at the same rate.
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Cap Things Off
Airtight lids are a no-no, as the process produces carbon dioxide (the compound that makes champagne pop). Yet exposure to air encourages the growth of mold and yeast. To keep veggies fully submerged in liquid—they naturally want to bob—top them directly with a nonreactive glass or ceramic weight (available from Etsy or Amazon) or a smaller glass jar. Drape with a cloth napkin, paper towel, or coffee filter secured with a rubber band.
Time It Right
The longer veggies ferment, the more sour they become—so taste yours along the way. Once they’re perfect, refrigerate them to keep the flavor and texture stable.
*To avoid introducing unhealthy pathogens into your jars, always start with clean equipment, surfaces, and hands.
Photograph by Davide Luciano
1. GARLICKY RED PEPPERS
2 cloves garlic, peeled
2 red bell peppers, sliced
2 carrots, quartered lengthwise and cut into 2-inch pieces
1 Tbsp kosher salt
2 cups filtered water
1. Place garlic cloves in a quart jar and pack bell peppers and carrots on top.
2. Dissolve salt in water, then pour the brine into the jar, filling to about 1/4 inch above vegetables. Weight, cover, and leave at room temperature for 1 to 4 weeks.
Makes 6 servings. Per 2-oz serving: 20 cal, 0 g fat, 4 g carbs, 3 g sugar, 400 mg sodium, 1 g fiber, 1 g protein
WAYS TO ENJOY
Strain, discard the brine and garlic, and puree in a food processor with 1/4 cup packed basil leaves, 1 teaspoon dried oregano, and 1 cup drained canned cannellini beans for a tangy dip.
Add to flatbread or pizza fresh from the oven (don’t bake—it kills off the good bugs).
Blend into a vinaigrette to dress up a salad.
2. SPICY CAULIFLOWER
2 small serrano peppers, sliced Zest of 1 lemon
1 tsp whole black peppercorns
1/2 head cauliflower, cut into florets
1 Tbsp kosher salt
2 1/4 cups filtered water
1. Place peppers, zest, and peppercorns in a quart jar. Pack cauliflower in, filling the jar to 1 to 2 inches below the rim.
2. Dissolve salt in water, then pour into the jar, filling to about 1/4 inch above vegetables. Weight, cover, and leave at room temperature for 1 to 2 weeks. Store in an airtight container in the fridge for up to 2 months.
Makes 5 servings. Per 2-oz serving: 15 cal, 0 g fat, 3 g carbs, 1 g sugar, 480 mg sodium, 1 g fiber, 1 g protein
WAYS TO ENJOY
Slice and toss with dressed kale to give salad some crunch.
Dice with chopped white onion for a flavorful relish.
Strain and mix with mayo as a healthy twist on potato salad.
3. SEASONED SAUERRUBEN
2 lbs turnips, julienned
1 Tbsp kosher salt
1 tsp chopped mint leaves
1 tsp chopped thyme leaves
1. In a bowl, toss turnips with salt and let sit for 10 minutes. Massage until turnips release liquid. Add mint and thyme, then massage to release more liquid.
2. Once a small puddle forms in the bowl, pack turnips in a quart jar, filling to 2 inches below the rim. Add liquid from bowl until at least 1/4 inch covers turnips. Weight, cover, and leave at room temperature for 1 to 4 weeks. Store in an airtight container in the fridge for up to 2 months.
Makes 16 servings. Per 2-oz serving: 15 cal, 0 g fat, 4 g carbs, 2 g sugar, 180 mg sodium, 1 g fiber, 1 g protein
WAYS TO ENJOY
Roll it up with smoked turkey and mustard for a spicy wrap.
Toss with oil and chopped carrots and radishes to make a quick and easy fiber-rich side.
Use in place of dressing on a garden salad.
This article was originally published in the September 2016 issue of Women’s Health, on newsstands now.