Get some culture in your veggies: How to make raw fermented vegetables video
Written by Margaret Floyd on 21/01/11 pm31 12:02 PM
32 Comments
We all know most food preparation techniques diminish the nutritional value of the food we eat. From the minimally-prepped (raw, chopped) to the totally killed (deep-fried, overcooked), the range of nutritional degradation is wide. But I bet you didn’t know that there’s a way of preparing your dinner that not only preserves but enhances the nutritional value of your food. Let me introduce you to one of my all-time favorite ways to eat veggies: cultured. A little Picasso with your spinach? No, silly, not that kind of culture. I’m talking about fermentation.
Cultured veggies are veggies that have been naturally fermented through a process called “lacto-fermentation.” When veggies are cultured, their sugars and starches are transformed into lactic acid by micro-organisms, a process that adds loads of beneficial bacteria and amazing enzymes. Fermentation was traditionally used to preserve vegetables and fruits through their off-season. Think of foods like sauerkraut or kim chi. The fermentation process keeps the veggies from going rancid.
There are lots of health reasons to eat cultured veggies:
- They’re already partially digested and packed full of enzymes. This means they’re super easy to digest, and aid the digestion of anything you eat with them.
- They balance the pH of your digestive tract
- They offset the carcinogenic effects of that yummy charcoal you find on anything BBQ’d
- They’re packed with probiotics, which makes them very healing to the digestive tract and great for the immune system
- They help reduce sugar cravings (bonus!)
- They add a really interesting and distinctive taste to your meals.
How do you eat them? Add them to salads, use them as a side or relish with any kind of protein or other veggie, throw them in wraps. You can add them to just about anything savory and they’ll enhance the food and the flavor. The only thing important to remember is to keep them cold – DON’T heat them, or you’ll kill all those great enzymes and probiotics that make them such nutritional powerhouses.
Here’s a video demonstration of how to make them. Or, if that sounds like too much work, look for them in the refrigerated section of your health food store, and look for the words “raw” or “cultured” on the label. The commercially made sauerkraut that’s not refrigerated isn’t the same thing – they use heat, vinegar, and often too much salt.
Cultured Veggies Part 1 – How to make the culture starter
Cultured Veggies Part 2 – Making the veggies
Recipes
Probiotic culture starter
Whey is the liquid remaining after milk has been curdled and strained. It is packed full of probiotics, which can be used as a starter for cultured veggies.
Equipment:
- Big bowl
- Large sieve
- Clean tea towel or cheese cloth
Ingredients:
- 1 large container organic plain yogurt (the best quality you can find)
Line a large strainer set over a bowl with a clean dish towel or cheese cloth (I prefer the dish towel). Pour in the yogurt, cover and let stand at room temperature for several hours (this can take up to 12 hrs).
The whey (clear liquid) will run into the bowl and the milk solids will stay in the strainer. Store the whey in a mason jar in the fridge (keeps for up to 6 months), and the cream cheese in a covered glass container (keeps for about 1 month).
Basic cultured veggies
Makes 2 quarts
Equipment:
- Food processor (not mandatory, but your life will be much easier)
- Big bowl
- 2 quart size wide-mouth mason jars
Ingredients:
- 1 head green cabbage
- 1 small yam (note: the size I used in the video was way too big and the cultured veg came out a little mushy – use a small one) or 1 carrot
- 4 pieces celery
- 1 bunch radishes
- ½ – 1 tbsp sea salt
- 4 tbsp whey
Put veggies through the food processor on the grate setting to shred. Add to big mixing bowl with the sea salt and whey. Mix thoroughly, squeezing the veggies to release some of their juices.
Pack tightly in mason jars and press down firmly with a pounder or meat hammer until juices are released. The top of the vegetables should be a least 1 inch below the top of the jar. Cover tightly and keep at room temperature for about 3-5 days before transferring to cold storage.
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Awesome video, Margaret and Cheffy! When are you getting your own food show?
I have tried to make these before without good results. After watching the video I have a better understanding of what I need to do to make these successfully. Packing down the chopped up veggies into the jar is one thing that I didn’t do the first time! Thank you Margaret.
Thanks for an thorough and thought-provoking education about basic cultured veggies. I know a lot of people who, like myself, want to eat a healthy diet, but lack the information needed to put that plan into action. This video was informative, easy to understand, as well as inspiring. I can’t wait to experiment with all of my favorite veggies.
This is fantastic, Margaret. I really like having a ‘live’ demonstration and can’t wait to make it myself. What other veggies would you recommend using?
This was fascinating. I have strained plain yogurt with cheesecloth before and then threw out the whey. I had no idea that I was throwing out whey or how beneficial it is. I will definitely try this recipe at home. I especially liked the idea of adding it to a salad. Sounds delicious and I can’t wait to try it.
Excellent, Gayle!
Christi – you can add just about anything – try peppers (spicy ones, too!), brocolli, different kinds of radish, garlic, ginger, red cabbage, carrots, beets…
What a lovely how-to video on those yummy cultured veggies– makes me want to go out and buy a food pro-cessor!
Goes a lot faster!
Cheffie was especially complimentary and you work well together. Very informative!
I’ve been wanting to make cultured veggies for a while – so glad to have a reliable source so that I can make them now! Such a great video, Margaret and James. Thank you for making the process so easy and fun! A quick question, too: Where does one get a tea cloth/cheese cloth? I don’t think I’ve ever used one of those before..
Leslie – thanks for the great feedback! A tea cloth is Canadian for dish cloth.
I’m sure you’ve got them hanging around. Even a cloth napkin will do. Most important thing is that it’s clean.
Great video:
I also use unpasterurized miso (soy pasted) from the refridgerated section of the health food store. It can be a bit pricey for a 1lb container anywhere from $5-9 bucks, but a little goes a long way and can literally last for years in the fridge. soy is already fermented from either soy beans, barley, koji spores, brown rice. Good for those that are looking for dairy free. It already has the salt so you can use less. I cover my batch with organic kelp (seaweed) give flavor and again more salt.
I just made a new batch with veggies and fresh sugar cane. Not sure how its going to come out. Looking for the sweet and sour taste.
Can you add vinegars like apple cider, rice or balsamic to your veggies after the fermentation is complete and is refridgerated.
Great suggestions, Fran. Love the idea of using miso for those who are dairy free. I’ll try that! And I also love the idea of the kelp – I’m always looking for creative ways to incorporate more sea veggies into my meals.
Re: adding vinegars – I guess you could add some but I’m not sure why you’d want to? The veggies are already quite sour. Have you tried this before?
thanks for the feedback. re: vinegars, I was thinking of draining the feremented veggies completely. Then I would add different flavor vinegar, like rice vinegar would make it milder, balsamic – sweeter, malt or wine for a different taste. Just a thought, not sure how it would taste or if it would kill the fermentation.
Nice job Margaret and James! Trish
I watched this wonderful video while munching on an omlette with saur kraut. I’m travelling and bougt some at the grocery store. I was hoping it would be a good sbstitute for homeade. Was going to ask you, but you answered my question! And yes, it does have too much salt!
It so nice to have my own go-to girl who answers my queations before I ask them
Thanks!
Thank you so much for these videos. I have been looking for a recipe that did not include buying starter mix. I didn’t even THINK about using the whey from yogurt, but I eat a lot of yogurt, so this is perfect for me. I’m going to be making some of this as soon as possible. I’m also going to link to this on my Deb’s Health and Fitness site and then also on my Frugal Living site, so people will know how to do this economically without having to buy culture. You rock!
Thanks so much Deb! So glad you found it helpful!
My friend has just introduced me to cultured vegetables and I am thankful for this video. One question though what do you do with the leftover whey.
Hi Jayne, I keep the extra whey and use it for more veg (it keeps for months), or in oatmeal that’s soaking over night, or just a spoonful to aid in digestive discomfort. It’s very soothing.
Thank You Margaret for posting your recipe and your great instruction. I have been making yoghurt for years, and this is an excellent use for the whey. I already have the large mason jars I use to make yoghurt. So glad not to have to invest in expensive starter or equipment, or buy anything else to try this. Got my veggies already too. I am really looking forward to learning this skill and enjoying the results. Will let you know how it turns out.
When you say 4 pieces, do you mean 4 stalks OR 1 stalk cut into 4 pieces?
Also, if I’m fermenting with celery juice can I use the ‘whole processed celery’ (i.e. from a blender that emulsifies the whole piece) OR do I have to use just the juice?
Thanks for you site…it’s wonderful…and thanks for your time, appreciate it/you.
Ellen
Hi Ellen,
4 pieces = 4 stalks. Good question!
Margaret
And yes, you can use the whole celery – what you’re wanting here is a medium that will encourage the growth of the good bacteria, and either will do. Thanks for the great feedback on the site. So glad you’re finding it helpful.
Margaret,
Can you add yogurt starter or the contents of acidophilus capsules to get more healthy bacteria into the culture? We currently make cultured veggies and sauerkraut, but I was wondering if this is possible.
Thanks!
I’ve never tried yogurt starter specifically and wouldn’t recommend it – it’s formulated for dairy specifically. I’d either stick with the whey or a cultured veggie starter like that sold by bodyecology.com. You can use the contents of an acidophilus capsule, although i’ve not tried it myself, but you’ve got to watch for all the other fillers, etc. that often come in them. Dr. Mercola is working on a new one right now with Caroline Barringer from Immunitrition.com which uses the probiotics from his line (without any additives) and they’re having great success. i’m not sure when that product will be on the market, but keep watching his site for it. Should be in the next couple of months.
Thank you for the informative videos. I am very new to this and have a couple of questions. Once the fermentation has completed do the vegies have to be stored in the fridge? Additionally, what will cause the fermented vegies to spoil?
Thanks:)
Hi Cathy, great questions. When you store the veggies in the fridge, they stop fermenting because the bacteria get cold and go dormant. You can keep them out of the fridge for a few days, though, without any trouble. This makes them good traveling food (albeit heavy). If the veggies get infected with a mold they can spoil, but if they’re kept in the fridge and if you press them down so that minimal air is contact with them after each use, they’ll last for months. ~ Margaret
Can I make horseradish using this method? This is all new to me.
Hi margaret,
I would love to know how to make cultured yogurt using coconut meat, kefir, vanilla,strawberries and stevia. Erewhon sells one but it is so expensive!!
Just a suggestion for another video!
That’s a great idea, Sheila. Will definitely do a coconut yogurt in the future. Can’t promise it will have stevia but I’ll make sure it tastes good. For now, check out the blog on how to make your own dairy yogurt. It’s fairly simple and really delicious!
Thanks Margaret Floyd.
Its great video, i ve just started making after viewing video provided by you.
Thanks a lot once again.
Very informative, especially the whey, I wanted to know how to make it without using any commercial starters as I don’t think they are available here in India, thanks a ton!!! Keep up the good work, you give far better presentation that so called pro’s out there, short & sweet, I love it!!!
THANK YOU so much, this is my new project.
In our Russian culture, we regularly consume preserved veggies, specifically sour cabbage; it is know to be the “penicillin” of the kitchen; now i know why!
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