I have to share my new favorite food, lacto-fermented veggie!! I tell you these are addictive. And healthy, as Sally Fallon says in her book Nourshing Tradtitions
"The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. These beneficial organisms produce numerous helpful enzymes as well as antibiotic and anti carcinogenic substances. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine."
So what is lacto-fermanted veggies? Lacto-fermentation happens when the starches and sugars in vegetables and fruit convert to lactic acid by a friendly lactic-acid producing bacteria. I have found this method of preserving really easy to do.
The other reason I love this method of preserving (besides the fact that it is easy) is my family hates canned or pickled veggies and fruit. I do some freezing but my freezer is only so big. Drying works for certain things but really this is the best way I have found to preserve vegetables that my family loves.
My friend Angie is the one who turned me onto this. I was already making water-keifer (which I also LOVE), she shared this Lacto-Fermentation video with me. It is worth checking out if you are interested in using this method. I do, do two things different than him. I use a ratio of 1 TBL salt/2 cups water. Also while lacto-fermenting I keep a small baggie with water on top of the veggies. This hold down the veggies but lets bubbles escape. Just make sure the baggie fills in the top of the jar. I had to keep adding water and taking out until I figured out how much water to use. Always make sure your veggies are covered in the brine. There is much more info out there (I am not an expert on this subject.) But check out Jenny McGruther's webinar she knows what she is talkng about and adress safety!!
Raspberry Lacto-Fermented Green Beans
10 garlic cloves
1 cup raspberries
green beans, I did not measure but I used about 4 cups
Take a clean, sterilized jar and fill with veggies. Leave a good one inch head space at the top. Cover with brine. Make sure all vegtables are covered in brine. Take a small (or large if using a large jar) zip-lock baggie and fill with some water and set on top of veggies. Baggie should fill in the whole opening. Set you jar aside somewhere, where you can keep an eye in it. You will sett little bubbles and in two-three days the brine should start to look cloudy. Feel free to taste and see how it is tasting. After anywhere from 4-7 days the veggies will be ready. You will find all the red is leached out the the raspberries and into the brine. Keep in fridge for up to 6 months. Metal should never touch the lacto veggies, so I set a piece of wax paper over the jar and then screw on the lid.
Fill container you are using with water. Measure that amount. Use 1 TBL salt for every two cups of water. Gently simmer water in a pan until salt melts. Set brine aside and let cool.