With gut health the new topic of interest lately, fermented foods are gaining in popularity. Not only do fermented foods provide your body with increased enzymes and probiotics, but they can also boost nutrient content such as B-vitamins that may help increase energy levels, improve digestion, and keep your immune system healthy and thriving!
What is lacto-fermentation?
Read my post HERE to get the scoop on what lacto-fermentation is and why it can be beneficial!
In short, natural bacteria, known as lactobacillus, are a naturally occurring bacteria on the skin of fruits and vegetables that consume the sugars in the food when placed in an anaerobic environment. This process creates lactic acid and a whole list of benefits including preservation of food, increased enzyme and nutrient content, and even better absorption of the food in the body.
Benefits of making (and eating!) your own lacto-fermented vegetables:
- Keeps your gut healthy which keeps your immune system thriving
- Restores balance of good bacteria in gut – PROBIOTICS!
- Improves digestibility of fermented foods and overall health of the digestive system
- Combats bloating/gas that may accompany meals
- Better absorption of nutrients from food
- Rich in enzymes
- Easy and inexpensive
- May increases nutrient content – especially B-vitamins
- Naturally preserves food
- So much more flavor!
How to make lacto-fermented carrots with ginger:
- 5 – 7 full-sized carrots (amount varies based on size of carrots, how you slice them, and how firmly you pack your jar)
- 1 inch ginger root
- 1 Tbl Himalayan pink salt or sea salt
- Filtered water or freshly juiced carrot juice
- Pint jar
- Chop, slice, or grate carrots in a medium-sized bowl.
- Finely chop ginger root and mix with carrots.
- Add salt to mixture, and knead in salt using wooden spoon.
- Place mixture into pint sized jar, packing tightly so that there are very little air pockets and the jar is filled almost to the rim with maybe an inch left on top.
- Pour in water or carrot juice, making sure to fully submerge carrot and ginger mixture.
- If anything is left outside the brine, it is likely to mold. If this occurs, simply pick out the molded piece – everything submerged in the brine will still be safe and completely healthy to eat.
- Put a lid on the top of the jar, keeping it fairly loose so that there is still air flow to and from the jar. If the lid is on too tight, you may just need to burp your mixture daily so the pressure doesn’t build up as gases from the fermenting process are released.
- Let the mixture sit on the counter for a week.
- Taste test your mixture after the week is up. If it’s to your liking, seal the jar and place it in the fridge until you are ready to eat it. If not quite ready yet, let it ferment longer on the counter until the taste is to your satisfaction.
- This should store in the fridge for several months.
Yum yum yum! I love fermented veggies! Feel free to alter this recipe as you desire to make it your own! Oh, and please share with me how it turns out for you! 🙂