Method for Conserving Vegetables via Fermentation
Going Green Year-Round with Fermentation:
Embrace the art of fermentation and savor the taste of fresh, local produce, even during the off-season!
When summer and early fall bring an abundance of vegetables, it's the perfect time to stock up. By employing lacto-fermentation, you can preserve those bountiful seasonal veggies for several months.
This method will let you enjoy the vibrant flavors of freshly-picked produce, even as the cold sets in!
Mastering lacto-fermentation is no big feat (check out our no-frills guide to fermented vegetables). Just remember that these living foods can evolve over time, so tastes, colors, and textures may change. Note, too, that some veggies are trickier to ferment than others.
Still, there are numerous techniques to keep your fermented veggies fresh for several months – or even years! After all, who doesn't love indulging in fresh, local produce whenever they please?
The Magic Behind Fermentation
Lacto-fermentation is an age-old method of preserving vegetables in a safe and convenient way. You might have guessed it, but it all boils down to lactic acid bacteria!
To preserve vegetables through fermentation, they're placed in an aerobic and saline environment. This encourages the growth of lactic acid bacteria, which are beneficial to humans. These tiny helpers produce lactic acid, which thwarts the growth of harmful microorganisms. Therefore, fermented vegetables are perfectly safe to consume, even after months – or even years! – of sitting at room temperature.
And it's thanks to this lactic acid that fermented veggies earn their quintessential tangy flavor.
In contrast to canning, which destroys vitamins by heating them, lacto-fermentation conserves all the vegetables' nutrients. Moreover, the work of these helpful bacteria can even create new vitamins and increase the bioavailability of existing ones.
Check out: 6 science-backed benefits of lacto-fermentation for more insights.
By utilizing this technique, you can not only preserve but also improve your seasonal vegetables (see our top 10 veggies to ferment to capitalize on harvest season).
Just keep in mind that fermented veggies evolve over time. A fermented veggie becomes more acidic, softer, and saltier than its raw counterpart. Think of the distinction between a cucumber and a pickle! The longer the fermentation process, the tangier and less crunchy the vegetable becomes.
Did you know? Fermented cabbage turns into sauerkraut during the process.
Extend the Life of Your Fermented Veggies
Choosing the Right Veggies
All vegetables can be fermented, but some will transform more drastically than others.
If you appreciate softer veggies or plan to craft a hot sauce, tomato sauce, spice paste, or similar creations, you need not worry about their transformation over time.
However, if you're all about keeping vegetables crisp, it's best to select veggies that maintain their texture well, like cabbage and root vegetables (garlic, carrots, beets, parsnips, etc.).
Select fresh, firm vegetables. Vegetables that have been recently harvested will keep their texture longer and retain plenty of vitamins and minerals.
On the other hand, leafy greens (such as lettuce), tomatoes, or zucchini may become mushy as time goes on. While this isn't necessarily a bad thing, you may opt to create a sauce from them or incorporate them into soups or salsa!
Salt it Up
Salt plays a crucial role in lacto-fermentation: it inhibits the growth of harmful bacteria that could spoil your food. In addition, it slows down the pace of fermentation and helps vegetables maintain their crispness longer.
Most recipes recommend using about 2% salt, but for maximum crispness, we recommend using between 2.5 and 3%. You can always adjust the amount based on taste.
Chill Out
Cooler temperatures slow down the fermentation process. To ensure your vegetables last for months, it's best to store them in a cool place. Here's our favorite technique:
- Fill jars with vegetables, following our lacto-fermentation tips or the instructions in your recipe.
- Allow the vegetables to ferment at room temperature (18-20°C or 64-68F) for a few days or weeks, as desired.
- Transfer the jars to a cool place (12°C/53F and below) to minimize fermentation.
Refrigeration (around 4°C or 39°F) is the easiest method of conservation. It helps the vegetables retain their fragrance and texture.
Unfortunately, refrigerator space can quickly run out. Other options for storing your fermentations include a cold basement, veggie cellar, cool room, wine cellar, or cool corner of the apartment. The ideal temperature for storage is below 12°C.
In truth, even if you store your jars at 27°C, your fermented vegetables will still be good and safe. They'll simply be more acidic and softer. Your sauerkraut, for example, will be delicious in soups, while your jalapeno sauce will remain equally delicious.
Preserving Your Fermented Veggies
Once your jars have begun fermenting, it's crucial to leave them alone! Avoid opening them, and keep the weights and lids on to minimize contact with oxygen.
At times, some water may evaporate, leaving the tops of the vegetables exposed. In such cases, it's best to refrain from touching them.
When you open a jar, it's best to store it in the refrigerator and consume its contents within the following weeks.
Caution: With time, salt and humidity can cause some lids to rust. To prevent this, use plastic lids instead of metal ones, which are more durable.
In sum, lacto-fermentation is a safe method of preserving vegetables for several months – or even years! By choosing firm, fresh veggies, adding more salt, and maintaining cool storage, you can savor fresh, local produce all year round!
Get the Tools!
We recommend the following products for making fermented vegetables:
Start Fermenting!
- The Complete Guide to Vegetable Fermentation
- How to choose your fermentation equipment
- Material for making fermented vegetables
- Which Veggies are Difficult to Ferment?
- All of our fermented vegetables recipes
- The art of fermentation not only allows you to preserve fresh, local produce during the off-season but also extends its valuable nutrients, making it a crucial aspect of health-and-wellness and environmental-science.
- By employing lacto-fermentation, you can transform your home into a lifestyle centre that emphasizes food-and-drink, cooking, and home-and-garden, all while reducing your carbon footprint related to climate-change.
- Embarking on a fitness-and-exercise journey can be balanced with a scientifically backed approach to lacto-fermentation, promoting a holistic healthy lifestyle.
- Experimenting with various techniques to keep your fermented veggies fresh for several months, or even years, can result in yummy pickles, sauerkraut, or unique hot sauces, mixing up your food-and-drink choices.
- As you perfect the art of lacto-fermentation, why not broaden your horizons and venture into fermenting fruits, sourdough bread, or even kombucha, expanding your knowledge in the realm of nutrition and environmental-science.
