Fermenting: preserving vegetables

The most important benefits of fermentation are:

1. Healthiness: fermented foods are rich in probiotics that support the intestinal flora and strengthen the immune system.
2. Longevity: fermentation keeps food edible for a long time without the need to rely on artificial preservatives.
3. Varied flavours: fermentation can intensify the aromas of food and even create completely new flavours.
4. Sustainability: preserving food helps reduce food waste and also lets you enjoy seasonal products for longer.

Recipes:
Here are some simple recipes to get you started:

Sauerkraut
Ingredients:

• 1 head of white cabbage
• 2 tbsp salt

Preparation:

1. Finely chop the cabbage and place in a bowl.
2. Add the salt and knead the cabbage vigorously until it releases its juice.
3. Squeeze the cabbage into a glass so that it is completely covered with liquid.
4. Place a weight on top to weigh it down and leave in a dark place at room temperature for 1-3 weeks.

Fermented cucumbers

Ingredients:

• 500 g small cucumbers (e.g. gherkins)
• 500 ml water
• 3 tsp salt
• 2-3 cloves garlic
• 1 tbsp mustard seeds
• 1 tbsp peppercorns
• 2-3 sprigs of dill
• 2 bay leaves
• optional: 1-2 dried chilli peppers to add a little piquancy

Preparation:

• Make the brine: dissolve the salt in water to create brine. Make sure that the water is at room temperature.
• Wash the cucumbers thoroughly. You can either leave them whole or cut them in half lengthways. If you like, you can cut off a small piece at both ends so they will ferment better.
• Fill the jar: pack the cucumbers tightly into a clean preserving jar. Add the garlic, mustard seeds, peppercorns, dill, bay leaves and chilli peppers (if desired).
• Pour the brine over the cucumbers so that they are completely covered.
• Place a small weight or a clean stone on top of the cucumbers to keep them under the liquid. Alternatively, use a piece of cabbage leaf as a “lid” to weigh down the cucumbers.
• Add the fermentation cap: either loosely place a lid on the jar or use a fermentation cap to allow the gases to escape.
• Leave the jar at room temperature (18-22°C) for at least 7 days. If bubbles rise and the typical fermented odour develops, this is a good sign.
• Storage: if you like the flavour, close the jar tightly and put it in the fridge. The cucumbers continue to ferment slowly but they will keep for a long time.

Necessary materials

1. Preserving jars: the jars must be clean and airtight.
2. Weights: you need something to hold the fermenting vegetables under the liquid (e.g. glass weights or small plates).
3. Fermentation cap: an optional accessory that allows excess gases to escape without letting air into the jar.
4. Chopping board and knife for chopping the vegetables.
5. Bowl for mixing the vegetables and salt.

Tips for success
- Cleanliness: make sure that all utensils and jars are thoroughly cleaned to avoid unwanted bacteria.
- Temperature: a cool, dark place is ideal for fermentation: between 18-22°C is perfect.
- Patience: the longer the fermentation process, the more intense the flavour. Taste it after a few days and decide at what point you like it best.

©Julia Lassner - Globusliebe