How to Make Lacto-Fermented Vegetables (Giardini)
The health benefits of fermented foods are becoming more well known. Health Professionals are now recommending that we consume foods like yogurt, kefir, kimchi, sauerkraut and other traditional foods. In the past these foods were created as a a way to preserve the harvest without refrigeration. Th health benefits were simply an added bonus. One of my favorite ways to consume fermented foods is a summer veggie mix known as Giardini. Today I share how to make your own Lacto-Fermented Vegetables also known as Giardini.
What are Lacto-Fermented Vegetables?
Healthline gives a brief summary–
Lacto-fermentation is the process by which bacteria break down the sugars in foods and form lactic acid. Lacto-fermented foods include yogurt, sauerkraut, kimchi, and pickles.
To do this foods are fermented in a salt water bath. The salt keeps “bad” bacteria from developing and allow the good bacteria to break down the sugars. This is a a traditional preparation. The problem comes when many massed produced varieties of these foods take shortcuts to get the flavor without the fermentation. Sauerkraut and pickles are 2 foods that are often produced using vinegar to get the flavor without the fermentation.
Some brands are starting to pick up that consumers are willing to pay more for the health benefits. There are now some options available such as Wildbrine. I have also found AMAZING taste treats at my local farmer’s market. You might also have some local producers.
Why not make your own?
Whenever I am presented with the option to make my own I try. It is simple and requires very few specialty tools and in just 2 weeks you can have the taste, and health benefits of Lacto-fermented veggies in addition to the satisfaction that you have added a new skill.
What tools do I need?
- Mason Jars with ring lids
- Pickle pipes
- Salt
- Optional: Glass Weights
Note: There are other more complicated fermentation kits but I found this option very affordable. I was actually able to get all my supplies at my local Fleetfarm.
Process for Lacto-fermented Vegetables
Below I will share a recipe but really it is more of a process. You begin with high quality veggies. The fresher the better. I do normally splurge and buy organic just for this recipe. While I would love to use only organic vegetables, economically it isn’t feasible for me. But because this recipe is all about getting health benefits I do recommend buying organic.
Once you get your veggies cut them into bite sized pieces and pack in a Mason jar. This recipe works well for a 1/2 gallon but you could also split it into smaller jars. The trick will be getting even amounts of the brine in each of the jars.
Make your brine by dissolving 2 TBSP of salt in 4 cups of water.
Pour the brine over the veggies in the jar. Make sure all the veggies are submerged. If necessary use a glass weight.
Put the pickle pipe and ring lid on the jar. Let sit in a cool (not cold) area for 2 weeks. At this point taste and see if you like the taste. If you feel like it is done put a regular lid on the jar and store in the refrigerator. Eat within one month.
Lacto-Fermented Vegetables–Giardini
Ingredients
- 1 small cauliflower
- 2 cups chopped carrots
- 3 ribs sliced celery
- 1 green bell pepper
- 4-6 cloves garlic
- 1 jalapeno
- 2-3 bay leaves
- 2 TBSP salt
- 4 cups water
Instructions
- Roughly chopped all the veggies.
- Pack veggies into a cleaned and preferably sterilized 1/2 gallon mason jar.
- Combine the salt and water. Bring to a quick boil to dissolve the salt in the water.
- Pour brine over the veggies.
- Top the jar with a pickle pipe and ring lid.
- Let rest in cool, dry place for 2 weeks. Taste. If to your liking store in the refrigerator and consume within one month. Can ferment for up to 3 weeks to achieve desired flavor.
