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Fermented vegetables, the name may not appeal at first but I advise you to deepen. It is a food that gives increasingly appreciated benefits. Usually the vegetables used are cabbage which allows to obtain very good naturally fermented sauerkraut. We can prepare cusing the same technique also carrots, sweet potatoes, beets, turnips, pumpkin, cauliflower, radishes, cucumbers, asparagus, celeriac, kale, leek, celery. When using vegetables such as pepper, it is necessary to pay attention to the doses because the flavor, in fermented vegetables, increases in intensity.
There lactofermentation is a 100% natural fermentation method that is used to obtain fermented vegetables, to preserve them enriching them with valuable nutrients. It can also be applied to other types of food and is by no means recent. Many peoples in different parts of the world have used it for thousands of years, today we are just "rediscovering ”because of the benefits it brings.
When preparing the fermented vegetables it is good not to overdo it with very aromatic ones, such as onions, garlic and ginger, because fermentation increases the flavor. There are those who add seaweed to the recipe to increase minerals, vitamins and fiber, to prevent fermented vegetables from having fishy flavor, better choose wakame, dulse and kelp.
Other tips for the lactofermentation are to use only whole sea salt, so as not to interfere with the natural fermentation process, salt usually slows down the process but it takes.
Fermented vegetables: purchase
Today it is not easy to find on the market of vegetables prepared in this way. Perhaps better to learn how to prepare them at home and then eat them alone or as an accompaniment to other dishes. The effect is excellent: improves digestion and assimilation of nutrients.
Fermented vegetables: preparation
Among the various methods to prepare them, here is a rather simple one. We prepare mixed vegetables and 30 g of whole sea salt for each liter of water, then bay leaf, rosemary, sage, pepper, juniper to flavor. Once washed and thinly cut, put them in glass jars adding garlic and flavorings which help lactic fermentation and avoid formation of mold and bacteria.
We add about 30 g of whole sea salt per liter of water, bring to and bring to a boil and allow to cool, then cover the vegetables with this salted water, closing with a cap in a non-hermetic way.
Before they can be eaten, the vegetables must rest in an environment at around 20 ° C for 15 days, then they can be stored in the refrigerator or in a low temperature environment for 2-3 weeks.
Fermented vegetables: how to do it
The more traditional method sees the cabbage with whole sea salt, about 30 g per kilo of vegetables. Cleaned from the outer leaves, cut into thin strips, the cabbage should be arranged with salt, layer by layer, up to the last layer to leave room for the water that will form itself with fermentation.
A compressive weight must be placed on top the cabbage and everything must be covered with a cloth to prevent insects and dust from entering. Kept in a cool dark place for about 4-6 weeks, the fermented vegetables they are then ready, to be kept in the refrigerator for a few weeks or months.
Fermented vegetables: Botox
The risk of botulinum with the fermented vegetables it cannot be ruled out but if proper hygiene rules are followed, it should be low.
Fermented vegetables: benefits
Always used in antiquity, they are very rich in vitamin C which is the only one that our body cannot synthesize from the others. Uncooked fermented sauerkraut really is a huge contribution of vitamin C and if eaten after a meal they help digestion.
To find out more, I recommend the book "Natural probiotics in the kitchen”By Donna Schwenk, easy to buy on Amazon for 15 euros and full of tips and information on fermented vegetables and more.
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