Cabbage, Carrots, Beets

Recipes for Lacto-Fermented Vegetables  made in 10 pound batches

Sauerkraut

  •  10 # organic cabbage at room temp*, take out most of core and shred by hand or food processor
  • 1/4 cup Celtic sea salt,(non-iodized) dried and ground (or use other unrefined salt ground up), about 2 oz.
  • 4 tsp whole caraway seed
  • few crushed juniper berries

 Mix well and let cabbage, salt and spices sit for one half hour or so to get the cabbage juices flowing.  Then pack tightly into container, one layer at a time, using a fist or blunt wooden pestle to compress contents and get the air out as the lacto-fermentation process takes place in an anaerobic environment.  Sauerkraut has been made successfully in 1 quart glass canning jars, 2 liter glass jars with clamp lid, and larger food grade plastic pickle and food containers.  For the larger containers an air lock system works best to allow the carbon dioxide to bubble out and prevent oxygen from getting in.  For the 1 quart or 2 liter containers a fairly snug lid will suffice.    If making in glass jars, put them in a bag to keep out of the light.

Juices will rise to the top with packing and will be the top “seal” for kraut.  To keep the cabbage mixture submerged, a layer of whole cabbage leaves wedged in using a cabbage core or a weight on top can be used.  Keep container at room temperature, 65 – 68F, for 2 weeks before moving to cooler space for 6 more weeks.  Taste the cabbage after the initial 2 weeks to determine if it is sufficiently soured.  If it is not, keep it at room temperature for a few more days.  Make sure the sauerkraut has a layer of brine over the top surface to prevent drying out and spoilage.

* At room temp the cabbage is quicker to wilt and have the juices drawn out of it by the salt.

Fermented Carrots

  • 10 # carrots, scrubbed and grated
  • 1# shredded cabbage, as above
  • 1/4 cup Celtic seasalt, as above
  • 1/4# or 4 oz. grated fresh ginger
  • 4 oz. grated onion
  • optional:  2 tsp whole coriander seed
  •                  1 tsp whole yellow mustard seed
  •                  ½ cup raisins

 Mix well and pack accordingly, as above.  Note the cabbage used here provides the “starter” lactic acid micro-organisms to get the fermentation going reliably.

 Fermented Beets

  • 10 # fresh raw beets, cleaned, peeled if necessary, and grated
  • 1 # shredded cabbage, as above
  • 1/4 cup Celtic seasalt, as above
  • 1/8 cup whole anise seed     OR    1/8 cup dried tarragon
  • 1/16 cup ground allspice

 Mix well and pack accordingly as above.  Note that beets require 75-80 degrees F for first two+ weeks of fermentation.  Leave adequate headspace in jar for safety as the sugar-rich beets can produce a lot of CO2.  (Note on amounts:  Need about 7 lbs beets to fill a 3 liter glass jar)

 Health Virtues of Fermented Vegetables:  easy on digestion because they are “predigested” and contain enzymes needed for digestion (so long as they are not heated above 120F, and are not heat-pasteurized in processing);  supports healthy microbial ecology in the intestines;  may be a source of vitamin B 12.           

 Tips:  Using organic vegetables ensures the good lactic bacteria will be plentiful in the cabbage.    Cabbage harvested after the frost will be sweeter, tastier

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s