Fermented foods are rapidly gaining popularity for their health-promoting properties. Did you know your yogurt is already an example of fermented food?
In addition to yogurt, the following foods also go through a fermentation process:
Sauerkraut, kimchi, kefir, kombucha, miso, tempeh, and sourdough bread.
What makes fermentation so interesting is that it produces probiotics — beneficial bacteria that can improve your health in several ways. Probiotics help support gut health, strengthen the immune system, and enhance digestion.
Besides the health benefits, fermented foods also offer a broad range of flavors that can surprise and delight your taste buds. From the spicy tang of kimchi to the refreshing fizz of kombucha — there’s something for everyone!
If you’d like to give it a try yourself, here’s a simple recipe:
Recipe: Fermented Vegetables
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Choose firm vegetables like cabbage, carrots, cucumbers, radishes, or beets.
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Slice, julienne, or grate them finely.
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Add salt (1–2% of the vegetable weight) and massage it in to draw out liquid.
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Place the vegetables and the released liquid in a clean glass jar and press them down firmly to eliminate air bubbles.
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Make sure the vegetables are fully submerged in liquid to prevent harmful bacteria. Use a weight if needed to keep them submerged.
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Close the jar loosely (not airtight) to allow gases (like CO₂) to escape.
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Store at room temperature, away from direct sunlight, and let ferment for a few days to a few weeks, depending on the desired flavor and texture.
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Taste regularly. Once the flavor is right, move the jar to the fridge to slow down fermentation.
Enjoy the veggies raw, briefly cooked, or as a flavorful topping on sandwiches or wraps!