Live Lacto-Fermented Probiotic Vegetable Medley

Published by The Wizard on

Live lacto-fermented probiotic vegetable medley

Recipe by The WizardCourse: Garnish, SidesDifficulty: Easy
Servings

4

servings
Prep time

20

minutes
Calories per serving

14

kcal
Fermenting time

1

week

Ingredients

  • 250g cabbage

  • 100g onion

  • 100g carrot

  • 10g high quality salt

  • 2 cups (500ml) water

Directions

  • Grate cabbage, onion and carrot and add to a large pan or mixing bowl (no heat).
  • Add one dessert spoon (10g) of salt.
  • Mix, smash, pulverize (this part is very child friendly).
  • Leave to rest in juices for half an hour, then repeat above step.
  • Add mixture to jars, fill to about 80%. One liter jars work well.
  • Add water to cover the vegetables, ensure everything remains submerged. In total we want to add about two cups of water to balance the salt we added earlier (optimally a 2%brine). If you need to add more water, add one teaspoon per cup of water you add.
  • Leave to ferment in a cool area, out of direct sunlight, with a tray or dish underneath to collect spillage. ferment for between a week and a month – or longer if you want to experiment.

Notes

  • To eliminate histamine production during fermentation, purchase anaerobic self-burping jars as most histamines are only produced when oxygen is present. Do not open until you want to consume them, then refrigerate immediately and consume within a week if sensitive.
  • To retain the health benefits, it’s important that the fermented vegetables aren’t heated, so we usually add them to the dish after we’ve served it up (as somewhat of a garnish). Try it in salads; soups and stews; on scrambled eggs; on a cheese board with crackers, cheeses, olives,
  • You can use any vegetables you like really (for exemple: fermented sliced zucchini taste like pickles, or jalpeños for a spicy kick), but we’ve chosen these because we like to enhance this recipe even further: why not try our fermented coleslaw(link) recipe?

Nutrition Facts

10 servings per container


  • Amount Per ServingCalories14
  • % Daily Value *
  • Sodium 15mg 1%
  • Potassium 90mg 3%
  • Total Carbohydrate 3.6g 2%
    • Dietary Fiber 1.1g 5%
    • Sugars 1.7g
  • Protein 0.5g 1%

  • Calcium 1%
  • Iron 1%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Categories: Recipes

2 Comments

annette · December 23, 2019 at 2:57 pm

Hi
I like the sound of this simple fermented vegetable medley but wonder why its called lacto- fermented -I thought that related to milk /dairy etc?
thanks ,Annette

    The Wizard · December 23, 2019 at 3:07 pm

    Hi Annette; great question! Lacto-fermented means that the cultures of bacteria used to ferment the substrate produce lactic acid as a byproduct. This is the case for both yoghurt and most wild fermented vegetables. Hope it helps 🙂

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