We all know that vegetables are a very important staple for our daily diets and an ample source of healthy nutrition. But how about fermented vegetables? Not only are fermented foods a way to preserve your garden or farmers market bounty for longer, they are also rich in probiotics, enzymes, vitamins, and essential minerals that aid and tone the digestive system. Check out our top 5 veggies to ferment alongside delicious recipes that will help you make them last for several months!
Cabbage is naturally high in B vitamins, making it an especially important vegetable for vegetarians. It is also known to support lung function, as it purifies and detoxifies the lungs. The most common way to preserve cabbage is by making sauerkraut or kimchi, which are high in probiotics that promote the health of our digestive organs. We love this Latin American spin on sauerkraut called Cortido, with its extra touch of spice. If you prefer regular sauerkraut, just omit the red pepper flakes and oregano.
Probably the most commonly pickled vegetable, cucumbers are not only incredibly satisfying when fermented, but also full of minerals such as silica, which helps in the health and growth of skin, nails and hair. Making your own pickles is as easy as combining vinegar, water, salt and whichever spices you choose. Try our recipe for Grandma’s Pearl Pickles, which are quick easy and full of flavorful dill.
Radishes are one of the first vegetables to pop up at farmers markets in the spring, due to their hardiness and ability to grown in colder climates. Unlike other root vegetables, radishes don’t keep as well, and so fermenting them is the best way to keep them in your diet. Try this Addictive Pickled Carrots Recipe With Radishes and Secret Spices to see exactly why you should!
Fermented carrots are a great source of B vitamins and healthy probiotics, and also help to tone your circulatory system. One of our favorite recipes for fermented carrots is this Orange-Ginger Carrot Kvass. Although kvass is typically made from beets, it can also be made from carrots, and this recipe could well change the opinion of even the most devout kvass hater.
Although not often found in its fermented form, kale, which belongs to the cabbage (brassica) family, can make an amazing sauerkraut. Try this Hearty Leafy Green Kraut to see for yourself! Just keep in mind that kale is more pungent than cabbage and may benefit from the use of more spices or a combination of mustard greens and kale.
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