12-MONTH FERMENTATION CHALLENGE: Month #10 – FERMENTED TOMATOES RECIPE / HOW TO FERMENT TOMATOES / TOMATO FERMENTATION

If you’ve ever spent hours canning tomatoes, you’re going to be completely blown away by this “oh-so-incredibly-easy”, “I can’t believe it’s true” Lacto-fermented tomatoes recipe. Did you know you are able to can quarts and quarts of fresh tomatoes in just minutes – maybe even seconds? That’s because the tomatoes actually do the work themselves. It’s almost like magic. Now, if only I could find a way to make my tomatoes pick themselves from their vines and march into my ready canning jars.

So, how does tomato fermentation work? Instead of pressure canning your tomatoes, you’ll save tonnes of time and energy by fermenting them instead. All you have to do is throw your fresh, clean tomatoes in a jar and cover them with a saltwater brine. You let them sit on your counter for several weeks and they do all the work of fermenting. When they’re done, you simply store the jars in your fridge or somewhere cool and these delicious and tangy fermented tomatoes will last for up to a year.

You can get fancy and add basil, oregano, garlic (or whatever spices you like), and then use these fermented tomatoes to make spaghetti, marinara, or even pizza sauce.

Pressure canning just can’t compete with the flavor of these fresh-from-the-garden fermented tomatoes. Of course, fermented foods are also packed with beneficial probiotic bacteria that may boost your immune system, improve your digestion, reduce inflammation and detoxify your body. What more could you ask for from a few simple tomatoes?

HOW TO FERMENT TOMATOES: A STEP-BY-STEP GUIDE

SUPPLIES:

• 1 quart mason jar
• plastic Ziploc bag

Fermented Tomatoes

• 1 lb medium tomatoes or enough to tightly fill your jar (I used Roma tomatoes)
• 2 cloves garlic
• A handful of basil and parsley
• 3 tbsp unrefined sea salt in 2 cups of unchlorinated water

STEP 1

Wash your tomatoes and herbs.

STEP 2

Mix the salt and water together and pour into your jar.

STEP 3

Add the garlic and herbs to the jar.

STEP 4

Pack in your tomatoes as tightly as possible so that you can’t possibly fit in one more (without breaking the tomatoes, of course), leaving an approximately 1-inch headspace at the top of the jar. You want to ensure the tomatoes are completely submerged under the brine.

STEP 5

Top with a quart-sized ziplock bag. I gleaned this trick from the book, Fermented Vegetables. Simply press the plastic down onto the top of the ferment and then fill the bag with water and seal. The bag will act as both a follower and weight. No need to buy any fancy equipment. Then screw on the lid (but not too tightly) in order to let some of the fermentation gasses escape.

STEP 6

Set aside out of direct sunlight at room temperature (60-70°F is preferred) for 3 weeks. You may want to set this ferment on a plate to catch any brine overflow as the tomatoes ferment. Check every couple of days to ensure the tomatoes remains submerged. Soon you’ll see bubbles of carbon dioxide gas in the brine, which means you’ve been successful and the brine has started to acidify. This is the stage in which you will begin to “burp” your jar every couple of days if you are using a standard sealing lid. Simply unscrew the lid slightly and allow the gas to escape. Then retighten the jar lid.

STEP 7

Once the tomatoes are finished fermenting, remove the plastic bag, tighten the lid, and store in the fridge or other cold storage. They will keep refrigerated for up to a year.

FAQ – HOW TO FERMENT TOMATOES

WHAT ARE LACTO-FERMENTED TOMATOES?

Lacto fermentation is the ancient art of pickling long before there was canning. Basically, vegetables are fermented by lactic-acid bacteria, which are found on the surface of all fruits and vegetables. How does it work? During fermentation, bacteria eat the vegetable’s sugars, which release lactic acid. This acid acts as a preservative and prevents the growth of harmful bacteria. The process doesn’t require heat so you retain all of the raw vegetable’s vitamins, minerals, and enzymes.

WHAT ARE THE BENEFITS OF LACTO-FERMENTED TOMATOES?

You may have heard that fermenting turns your food into natural probiotics. So, instead of popping a probiotic pill, you can eat fermented foods, which, according to Dr. Joseph Mercola of Mercola.com, actually contain 100 times more probiotics than a pricey supplement. In fact, one serving of fermented foods contains 1.5 billion to 10 trillion colony-forming units of bacteria compared to 50 million to 10 billion per pill.

One quick search on the Internet will result in tonnes of information on the health benefits of probiotics from boosting your immune system and improving digestion to reducing inflammation and detoxifying your body. I don’t know if it’s all true, but I think I feel better after eating a few fermented tomatoes. I think you will too!

WHAT DO FERMENTED TOMATOES TASTE LIKE?

Pressure canning just can’t compete with the flavor of these fresh-from-the-garden fermented tomatoes. They’re tangy and delicious on their own or you can add your favorite herbs to the recipe such as basil, oregano, garlic or thyme.

HOW MUCH SALT IS IN LACTO-FERMENTED TOMATOES?

Salt is the MOST crucial ingredient in this recipe. It is a preservative and can keep vegetables edible for months…maybe even years!!! Can I get a “hooray” for salt! In fermentation, the salt draws juices from the vegetable’s cells and creates that lovely, cloudy brine rich with health-boosting lactic-acid bacteria. The salinity of the brine encourages good-for-us bacteria to flourish and inhibits the growth of bacteria and yeast that could make us sick. Salt also helps keep your vegetables crispy by hardening the pectin in the cells of the vegetables.

WHY DO I NEED TO USE SO MUCH SALT? I’VE HEARD SALT IS BAD FOR ME.

Once again, health experts are changing their minds. Recent evidence suggests that for many, salt reduction has an overall negative impact on several aspects of health. Recent study, after study, after study, after study have found many negative effects of a low salt diet. Yikes! It turns out that salt not only makes our food taste better, but it prevents problems, like insulin resistance, plaque formation, increased stress hormones, worsened blood lipids, and elevated aldosterone.

WHAT IF THE BRINE DOESN’T COMPLETELY COVER MY FERMENTED TOMATOES?

The brine should cover the vegetables at all times or else they will start developing mold and yeast and your ferment may be ruined. The salty brine creates an environment that’s inhospitable to bad bacteria so as long as your tomatoes remain under the anaerobic safety of the brine, they are safe to eat. But any exposed portion will not be.

HOW DO I KNOW IF MY TOMATOES HAVE FERMENTED? 

You will see bubbles of carbon dioxide gas in the salty water (brine), which means you’ve been successful and the brine has started to acidify. Over time, the mixture will become cloudy and the tomatoes will soften a bit.

HOW OFTEN SHOULD I BURP MY LACTO-FERMENTED TOMATOES?

If you are using mason jars, you will need to “burp” your fermented tomatoes. When you screw on the lids of your ferments, don’t place them too tightly in order to let some of the fermentation gasses escape. Soon you’ll see bubbles of carbon dioxide gas in the brine, which means you’ve been successful and the brine has started to acidify. This is the stage in which you will begin to “burp” your jar every couple of days if you are using a standard sealing lid. Simply unscrew the lid slightly and allow the gas to escape.

WHAT TEMPERATURE SHOULD I KEEP MY FERMENTED FOODS AT?

Most recommendations are to ferment between 55°F and 75°F (13°C to 24°C), which is especially conducive to L. plantarum and L. brevis lactobacillus bacteria, according to the book, Fermented Vegetables.

HOW LONG WILL MY FERMENTED TOMATOES SIT ON THE COUNTER?

There isn’t a cut-and-dry date for when fermented tomatoes are done. It depends on the temperature of your home and how tangy you like your fermented tomatoes. It takes about 3 weeks.

HOW LONG DO LACTO-FERMENTED TOMATOES LAST?

Fermented tomatoes will keep refrigerated for up to a year.

HOW DO I STORE FERMENTED TOMATOES?

Store your fermented tomatoes in jars with the lids tightened in the fridge or other cold storage. They will keep for about a year.

Fermented tomatoes – The fastest way to can tomatoes

If you’ve ever spent hours canning tomatoes, you’re going to be completely blown away by this “oh-so-incredibly-easy”, “I can’t believe it’s true” Lacto-fermented tomatoes recipe. Did you know you are able to can quarts and quarts of fresh tomatoes in just minutes – maybe even seconds?

Print Recipe Pin Recipe

Equipment

• 1-quart mason jar
• plastic ziploc bag

Ingredients

  

• 1 lb medium tomatoes or enough to tightly fill your jar I used Roma tomatoes
• 2 cloves garlic
• A handful of basil and parsley
• 3 tbsp unrefined sea salt in 2 cups of unchlorinated water

Instructions

 

• Wash your tomatoes and herbs.
• Mix the salt and water together and pour into your jar.
• Add the garlic and herbs to the jar.
• Pack in your tomatoes as tightly as possible so that you can’t possibly fit in one more (without breaking the tomatoes, or course), leaving an approximately 1-inch headspace at the top of the jar. You want to ensure the tomatoes are completely submerged under the brine.
• Top with a quart-sized ziplock bag. I gleaned this trick from the book, Fermented Vegetables. Simply press the plastic down onto the top of the ferment and then fill the bag with water and seal. The bag will act as both a follower and weight. No need to buy any fancy equipment. Then screw on the lid (but not too tightly) in order to let some of the fermentation gasses escape.
• Set aside out of direct sunlight at room temperature (60-70°F is preferred) for 3 weeks. You may want to set this ferment on a plate to catch any brine overflow as the tomatoes ferment. Check every couple of days to ensure the tomatoes remains submerged. Soon you’ll see bubbles of carbon dioxide gas in the brine, which means you’ve been successful and the brine has started to acidify. This is the stage in which you will begin to “burp” your jar every couple of days if you are using a standard sealing lid. Simply unscrew the lid slightly and allow the gas to escape. Then retighten the jar lid.
• Once the tomatoes are finished fermenting, remove the plastic bag, tighten the lid, and store in the fridge or other cold storage. They will keep refrigerated for up to a year.

Enjoyed this fermented tomato sauce? Check out my other recipes in the 12-month Fermentation Challenge series:

Month #9 – HONEY & PUMPKIN PIE SPICED FERMENTED APPLESAUCE
Month #8 – EASY FERMENTED BELL PEPPERS & TOMATO LEAF “SALSA”
Month #7 – SPICY FERMENTED GREEN BEANS WITH CURRY & GINGER 
Month #6 – SPICED LACTO-FERMENTED RHUBARB WITH ORANGES & CINNAMON
Month #5 – EASIEST FERMENTED SAUERKRAUT RECIPE
Month #4 – LACTO-FERMENTED RADISHES WITH DILL
Month #3 – FERMENTED GINGER CARROTS
Month #2 – FERMENTED ZUCCHINI WITH DILL AND GARLIC
Month #1 – LEMON GINGER WATER KEFIR

Disclosure: Some of the links above are affiliate links, and at no additional cost to you, I will earn a small commission if you decide to make a purchase after clicking through the link. Thank you for your support!  You can find the full disclosure here.

12-MONTH FERMENTATION CHALLENGE: Month #9 – LACTO-FERMENTED APPLESAUCE RECIPE / HOW TO FERMENT APPLES

Searching for the fastest and healthiest homemade applesauce recipe ever? I’ve got it! Flavored with raw honey and pumpkin pie spice, this 5-ingredient fermented applesauce is my new favorite fall snack!

Not only is it lip-smacking delicious but it is so much quicker and easier to prepare than traditional homemade applesauce. Instead of cooking your apples, you simply blend them with the flavors of fall – pure honey and pumpkin spice. And voila! A fresh, probiotic-rich applesauce fit for the king and queen of your homestead.

Eat it straight out of the jar, pour it in a bowl, and mix it with yogurt and granola or drizzle it atop your pork chops. You can’t beat the fresh-from-the-orchard flavor of this apple ferment, which is much richer than that of cooked-down applesauce.

Why Should I Ferment My Apples?

Applesauce is a healthy treat no matter how you make it but by fermenting your applesauce, you’ll also get all the amazing probiotic benefits of fermented foods. Here are some of the miraculous powers of fermented foods. According to Harvard Medical School, fermented foods can help heal:

• irritable bowel syndrome
• ulcerative colitis
• Crohn’s disease
• vaginal infections
• urinary tract infections
• eczema in children

Wowza! All this just from eating some homemade applesauce!

HOW TO FERMENT APPLES: A STEP-BY-STEP GUIDE

SUPPLIES:

• 500 ml mason jar
• plastic Ziploc bag
• Stainless steel knife
• Apple corer/peeler

Pumpkin Spiced Lacto-Fermented Applesauce

INGREDIENTS:

• 1 1/2 lbs apples (approximately 5 medium-sized apples)
• 1.5 tbsp water kefir (I used this lemon ginger water kefir)
• 1/2 tsp pumpkin pie spice
• 1 tbsp honey
• 1/2 tsp salt 

INSTRUCTIONS:

STEP 1

Peel, core, and chop your apples into chunks.

STEP 2

Add the apples to your blender along with the water kefir, pumpkin spice, honey, and salt.

Step 3

Process until you achieve a thin, slightly chunky texture or whatever consistency you desire.

Step 4

Transfer to your mason jar, leaving at least an inch of headspace.

Step 5

Cover your jar with a tight lid and set aside out of direct sunlight at room temperature (60-70°F is preferred) for 1 to 3 days. If using a tight lid, burp daily to release excess pressure.

Once the applesauce is finished fermenting, you can store it in the fridge or other cold storage. The flavor will continue to develop as it ages. It should keep for 1-3 months.

Warning: Taste test your fermented applesauce daily. It should have a fresh apple flavor with a bit of tang. If it tastes like alcohol, you’ve left your apple ferment at room temperature for too long. Because this ferment is made with fruit, the lactic acid bacteria can quickly convert the liquid to alcohol.

FAQ – HOW TO FERMENT APPLES

WHAT ARE LACTO-FERMENTED APPLES?

Lacto fermentation is the ancient art of pickling long before there was canning. Basically, vegetables are fermented by lactic-acid bacteria, which are found on the surface of all fruits and vegetables. How does it work? During fermentation, bacteria eat the vegetable’s sugars, which release lactic acid. This acid acts as a preservative and prevents the growth of harmful bacteria. The process doesn’t require heat so you retain all of the raw vegetable’s vitamins, minerals, and enzymes.

WHAT ARE THE BENEFITS OF LACTO-FERMENTED APPLESAUCE?

You may have heard that fermenting turns your food into natural probiotics. So, instead of popping a probiotic pill, you can eat fermented foods, which, according to Dr. Joseph Mercola of Mercola.com, actually contain 100 times more probiotics than a pricey supplement. In fact, one serving of fermented foods contains 1.5 billion to 10 trillion colony-forming units of bacteria compared to 50 million to 10 billion per pill.

One quick search on the Internet will result in tonnes of information on the health benefits of probiotics from boosting your immune system and improving digestion to reducing inflammation and detoxifying your body. I don’t know if it’s all true, but I think I feel better after eating a few spoonfuls of fermented applesauce. I think you will too!

WHAT DO FERMENTED APPLES TASTE LIKE?

Fermented applesauce should have a rich apple flavor and taste a little tangier than regular applesauce.

HOW DO I KNOW IF MY APPLES HAVE FERMENTED? 

You will see bubbles of carbon dioxide gas in the applesauce, which means you’ve been successful and the liquid has started to acidify.

HOW OFTEN SHOULD I BURP MY FERMENTED APPLESAUCE?

If you are using mason jars, you will need to “burp” your fermented apples. When you screw on the lids of your ferments, don’t place them too tightly in order to let some of the fermentation gasses escape. Soon you’ll see bubbles of carbon dioxide gas in the applesauce, which means you’ve been successful and the liquid has started to acidify. This is the stage in which you will begin to “burp” your jar every day if you are using a standard sealing lid. Simply unscrew the lid slightly and allow the gas to escape.

WHAT TEMPERATURE SHOULD I KEEP MY FERMENTED APPLESAUCE AT?

Most recommendations are to ferment between 55°F and 75°F (13°C to 24°C), which is especially conducive to L. plantarum and L. brevis lactobacillus bacteria, according to the book, Fermented Vegetables.

HOW LONG WILL MY FERMENTED APPLESAUCE SIT ON THE COUNTER?

There isn’t a cut-and-dry date for when fermented apples are done. It depends on the temperature of your home and how tangy you like your applesauce. It can take 1 to 3 days.

HOW LONG DOES FERMENTED APPLESAUCE LAST?

Fermented applesauce will keep refrigerated for up to 3 months.

HOW DO I STORE FERMENTED APPLESAUCE?

Store your fermented applesauce in jars with the lids tightened in the fridge (or other cold storage). They will keep for about 3 months.

PUMPKIN SPICED LACTO-FERMENTED APPLESAUCE

Searching for the fastest and healthiest applesauce recipe ever? I've got it! This fall-flavored fermented applesauce is not only quick to prepare but packed with gut friendly probiotics.

Print Recipe Pin Recipe

Servings 4

Equipment

• 500 ml mason jar
• plastic ziploc bag
• stainless steel knife
• Apple corer/peeler

Ingredients

  

• 1 1/2 lbs apples approximately 5 medium-sized apples
• 1.5 tbsp water kefir (See the notes below for the recipe I used to make water kefir)
• 1/2 tsp pumpkin pie spice
• 1 tbsp honey
• 1/2 tsp salt

Instructions

 

• Peel, core, and chop your apples into chunks.
• Add the apples to your blender along with the water kefir, pumpkin spice, honey, and salt.
• Process until you achieve a thin, slightly chunky texture or whatever consistency you desire.
• Transfer to your mason jar, leaving at least an inch of headspace.
• Cover your jar with a tight lid and set aside out of direct sunlight at room temperature (60-70°F is preferred) for 1 to 3 days. If using a tight lid, burp daily to release excess pressure.
• Once the applesauce is finished fermenting, you can store it in the fridge or other cold storage. The flavor will continue to develop as it ages. It should keep for 1-3 months.
• Warning: Taste test your fermented applesauce daily. It should have a fresh apple flavor with a bit of tang. If it tastes like alcohol, you’ve left your apple ferment at room temperature for too long. Because this ferment is made with fruit, the lactic acid bacteria can quickly convert the liquid to alcohol.

Notes

I used this lemon ginger water kefir recipe (https://theoldwalshfarm.com/how-to-make-water-kefir-in-4-easy-steps/).

Enjoyed this probiotic applesauce? Check out my other recipes in the 12-month Fermentation Challenge series:

Month #8 – EASY FERMENTED BELL PEPPERS & TOMATO LEAF “SALSA”
Month #7 – SPICY FERMENTED GREEN BEANS WITH CURRY & GINGER 
Month #6 – SPICED LACTO-FERMENTED RHUBARB WITH ORANGES & CINNAMON
Month #5 – EASIEST FERMENTED SAUERKRAUT RECIPE
Month #4 – LACTO-FERMENTED RADISHES WITH DILL
Month #3 – FERMENTED GINGER CARROTS
Month #2 – FERMENTED ZUCCHINI WITH DILL AND GARLIC
Month #1 – LEMON GINGER WATER KEFIR

Disclosure: Some of the links above are affiliate links, and at no additional cost to you, I will earn a small commission if you decide to make a purchase after clicking through the link. Thank you for your support!  You can find the full disclosure here.

12-MONTH FERMENTATION CHALLENGE: Month #7 – SPICY FERMENTED GREEN BEANS RECIPE / HOW TO FERMENT GREEN BEANS

You may have eaten dilly beans, but have you tasted fermented CURRIED green beans? With a touch of curry powder, a tablespoon of ginger, and a dash of red pepper, this spicy fermented green bean recipe will have your taste buds tap dancing to its lively Asian flavor.

If you’ve ever canned beans the traditional way — ie slaving over a hot stove for hours upon hours, you’ll also find this recipe incredibly simple and easy to prepare. You won’t have to spend your whole day prepping and boiling cans of food. These beans are simply packed into jars and covered in a salt brine. You let them sit at room temperature for a few days and they preserve themselves!

And unlike water-bath canned foods which lose nutrients, foods preserved by fermentation actually increase in nutritional value.

Have I convinced you yet? These spicy fermented green beans are not only downright delicious, but they’re easy to prepare and packed with gut-friendly probiotics. So, what are you waiting for? Head out to the garden and gather up some beans!

HOW TO FERMENT GREEN BEANS: A STEP-BY-STEP GUIDE

SUPPLIES:

• 500 ml mason jar
• plastic Ziploc bag
• Stainless steel knife

SPICY FERMENTED GREEN BEANS WITH CURRY AND GINGER

• 400 g (about 4 cups) green beans
• 1 tsp minced garlic (or 2 cloves)
• 1/2 tsp curry powder
• 1/2 tbsp grated ginger
• 1/4 tsp crushed red pepper flakes
• 1 tbsp unrefined sea salt in 2 cups of unchlorinated water
• grape leaf to top the jar (optional)

STEP 1

Wash the green beans and cut off the ends.

STEP 2

Add the garlic and spices to your jar and then pack the green beans in so tightly that you can’t possibly fit in one more. This will prevent the beans from floating up and out of the brine.

STEP 3

Mix 2 cups of water with 1 tbsp of salt and pour over your green beans so they are completely covered.

STEP 4

Place the grape leaf or a piece of plastic wrap over the top of the beans to help them stay submerged. Cover loosely.

STEP 5

Top with a quart-sized ziplock bag. I gleaned this trick from the book, Fermented Vegetables. Simply press the plastic down onto the top of the ferment and then fill the bag with water and seal. The bag will act as both a follower and weight. No need to buy any fancy equipment. Then screw on the lid (but not too tightly).

STEP 6

Set aside out of direct sunlight at room temperature (60-70°F is preferred) for 6 to 10 days (I let mine sit for a full week). Check daily to ensure the beans remains submerged. You’ll notice that the beans will lose color over time and the brine will become cloudy.

STEP 7

Once the beans are finished fermenting, remove the plastic bag, tighten the lid, and store in the fridge. They will keep refrigerated for up to a year.

FAQ – HOW TO FERMENT GREEN BEANS

WHAT ARE LACTO-FERMENTED GREEN BEANS?

Lacto fermentation is the ancient art of pickling long before there was canning. Basically, vegetables are fermented by lactic-acid bacteria, which are found on the surface of all fruits and vegetables. How does it work? During fermentation, bacteria eat the vegetable’s sugars, which release lactic acid. This acid acts as a preservative and prevents the growth of harmful bacteria. The process doesn’t require heat so you retain all of the raw vegetable’s vitamins, minerals, and enzymes.

WHAT ARE THE BENEFITS OF LACTO-FERMENTED GREEN BEANS?

You may have heard that fermenting turns your food into natural probiotics. So, instead of popping a probiotic pill, you can eat fermented foods, which, according to Dr. Joseph Mercola of Mercola.com, actually contain 100 times more probiotics than a pricey supplement. In fact, one serving of fermented foods contains 1.5 billion to 10 trillion colony-forming units of bacteria compared to 50 million to 10 billion per pill.

One quick search on the Internet will result in tonnes of information on the health benefits of probiotics from boosting your immune system and improving digestion to reducing inflammation and detoxifying your body. I don’t know if it’s all true, but I think I feel better after eating a few fermented green beans. I think you will too!

WHAT DO FERMENTED GREEN BEANS TASTE LIKE?

Fermented green beans are deliciously crunchy, tangy, and salty. In this recipe, you’ll taste the curry and ginger with a hint of red pepper.

HOW MUCH SALT IS IN LACTO-FERMENTED GREEN BEANS?

Salt is the MOST crucial ingredient in this recipe. It is a preservative and can keep vegetables edible for months…maybe even years!!! Can I get a “hooray” for salt! In fermentation, the salt draws juices from the vegetable’s cells and creates that lovely, cloudy brine rich with health-boosting lactic-acid bacteria. The salinity of the brine encourages good-for-us bacteria to flourish and inhibits the growth of bacteria and yeast that could make us sick. Salt also helps keep your vegetables crispy by hardening the pectin in the cells of the vegetables.

WHY DO I NEED TO USE SO MUCH SALT? I’VE HEARD SALT IS BAD FOR ME.

Once again, health experts are changing their minds. Recent evidence suggests that for many, salt reduction has an overall negative impact on several aspects of health. Recent study, after study, after study, after study have found many negative effects of a low salt diet. Yikes! It turns out that salt not only makes our food taste better, but it prevents problems, like insulin resistance, plaque formation, increased stress hormones, worsened blood lipids, and elevated aldosterone.

WHAT IF THE BRINE DOESN’T COMPLETELY COVER MY FERMENTED GREEN BEANS?

The brine should cover the vegetables at all times or else they will start developing mold and yeast and your ferment may be ruined. The salty brine creates an environment that’s inhospitable to bad bacteria so as long as your green beans remain under the anaerobic safety of the brine, it is safe to eat. But any exposed portion will not be.

HOW DO I KNOW IF MY GREEN BEANS HAVE FERMENTED? 

You will see bubbles of carbon dioxide gas in the salty water (brine), which means you’ve been successful and the brine has started to acidify. Over time, the mixture will become cloudy and the green beans will lose their color and soften a bit (but will still keep some crunch). Now, you can start to taste test your green beans.

HOW OFTEN SHOULD I BURP MY LACTO-FERMENTED GREEN BEANS?

If you are using mason jars, you will need to “burp” your fermented green beans. When you screw on the lids of your ferments, don’t place them too tightly in order to let some of the fermentation gasses escape. Soon you’ll see bubbles of carbon dioxide gas in the brine, which means you’ve been successful and the brine has started to acidify. This is the stage in which you will begin to “burp” your jar every couple of days if you are using a standard sealing lid. Simply unscrew the lid slightly and allow the gas to escape.

WHAT TEMPERATURE SHOULD I KEEP MY FERMENTED FOODS AT?

Most recommendations are to ferment between 55°F and 75°F (13°C to 24°C), which is especially conducive to L. plantarum and L. brevis lactobacillus bacteria, according to the book, Fermented Vegetables.

HOW LONG WILL MY FERMENTED GREEN BEANS SIT ON THE COUNTER?

There isn’t a cut-and-dry date for when fermented green beans are done. It depends on the temperature of your home and how sour you like your green beans. It can take 6 to 10 days.

HOW LONG DO LACTO-FERMENTED GREEN BEANS LAST?

Fermented green beans will keep refrigerated for up to a year. Once opened, keep them covered in brine.

HOW DO I STORE FERMENTED GREEN BEANS?

Store your fermented green beans in jars with the lids tightened in the fridge. They will keep for about a year.

SPICY FERMENTED GREEN BEANS WITH CURRY AND GINGER

With a touch of curry powder, a tablespoon of ginger, and a dash of red pepper, you'll love these spicy lacto-fermented green beans.

Print Recipe Pin Recipe

Ingredients

  

• 400 g about 4 cups green beans
• 1 tsp minced garlic or 2 cloves
• 1/2 tsp curry powder
• 1/2 tbsp grated ginger
• 1/4 tsp crushed red pepper flakes
• 1 tbsp unrefined sea salt in 2 cups of unchlorinated water
• grape leaf to top the jar optional

Instructions

 

• Wash the green beans and cut off the ends.
• Add the garlic and spices to your jar and then pack the green beans in so tightly that you can’t possibly fit in one more. This will prevent the beans from floating up and out of the brine.
• Mix 2 cups of water with 1 tbsp of salt and pour over your green beans so they are completely covered.
• Place the grape leaf or a piece of plastic wrap over the top of the beans to help them stay submerged. Cover loosely.
• Top with a quart-sized ziplock bag. I gleaned this trick from the book, Fermented Vegetables. Simply press the plastic down onto the top of the ferment and then fill the bag with water and seal. The bag will act as both a follower and weight. No need to buy any fancy equipment. Then screw on the lid (but not too tightly).
• Set aside out of direct sunlight at room temperature (60-70°F is preferred) for 6 to 10 days (I let mine sit for a full week). Check daily to ensure the beans remains submerged and burp every couple of days to release excess pressure. You’ll notice that the beans will lose color over time and the brine will become cloudy.
• Once the beans are finished fermenting, remove the plastic bag, tighten the lid, and store in the fridge. They will keep refrigerated for up to a year.

Enjoyed these spicy fermented green beans? Check out my other recipes in the 12-month Fermentation Challenge series:

Month #6 – SPICED LACTO-FERMENTED RHUBARB WITH ORANGES & CINNAMON
Month #5 – EASIEST FERMENTED SAUERKRAUT RECIPE
Month #4 – LACTO-FERMENTED RADISHES WITH DILL
Month #3 – FERMENTED GINGER CARROTS
Month #2 – FERMENTED ZUCCHINI WITH DILL AND GARLIC
Month #1 – LEMON GINGER WATER KEFIR

Disclosure: Some of the links above are affiliate links, and at no additional cost to you, I will earn a small commission if you decide to make a purchase after clicking through the link. Thank you for your support!  You can find the full disclosure here.

12-MONTH FERMENTATION CHALLENGE: Month #5 – LACTO FERMENTED SAUERKRAUT RECIPE / HOW TO FERMENT SAUERKRAUT

It’s the highlight of hot dogs and sausages. It’s the little extra something inside a tortilla or a bowlful of pasta. It’s the secret ingredient in pineapple smoothies. It cures canker sores and strengthens bones. It’s crunchy, pleasantly sour, and full of gut-friendly probiotics. Have you guessed yet? I’m talking about fermented sauerkraut.

What? You don’t eat sauerkraut? You’re missing out, my friend. Every year Americans enjoy 387 million pounds of kraut, according to the Fermentation Association. That’s 1.5 pounds per person! Millions of people can’t be wrong, can they? I challenge you to try making the King of ferments – sauerkraut!  So, if you haven’t already, plant those flowery cabbage seedlings, and this fall you and I will be transforming them into delicious bottles of tangy kraut.

As a new fermentista (person who is obsessed with fermenting everything!), I was originally planning to begin this challenge with sauerkraut since it is one of the most well-known ferments. But the recipe sounded a bit trickier than others I had researched. Thankfully, it turns out it’s not. I was relieved when my ferment actually turned out to be a success (and NOT stinky like the radishes I fermented last month). Today, I’m going to show you how to ferment sauerkraut using what must be the world’s easiest recipe for fermented sauerkraut. You only need 2 ingredients and a jar. Are you ready for this? Let’s go! But wait…before we do. Let’s have some fun!

Really Fun Sauerkraut Facts!

• You can cure canker sores with fermented sauerkraut! Rinse your mouth with sauerkraut juice for about 30 seconds several times a day, or simply place sauerkraut directly against the sore area for about a minute. For more info, check out this Los Angeles Times article.
• The Germans may have given sauerkraut its popular name but they didn’t invent sauerkraut, according to this New York Times story. The Chinese did 2000 years ago. In summer, slaves building the Great Wall of China lived on cabbage and rice. In winter, the cabbage was preserved with rice wine which soured the cabbage to keep thousands of laborers healthy in the worst of conditions.
• Sauerkraut is important for your bone health. It contains Vitamin K2, which helps calcium and other minerals bind together to strengthen your bones. You can drink all the milk in the world but if you’re not getting enough Vitamin K2, your bones will suffer.
• Sauerkraut may stop cancer cells from growing, according to the Journal of Agriculture and Food Chemistry. Researchers found the isothiocyanates produced in sauerkraut fermentation inhibit the growth of cancer cells in test tubes and animal studies.

See, I told you that would be fun? Now, Let’s get to it. Here’s how to quickly ferment sauerkraut in just a few easy steps. Afterward, we’ll answer some FAQs. You can also click on the link below to jump to a printable version of the fermented sauerkraut recipe.

HOW TO FERMENT SAUERKRAUT: A STEP-BY-STEP GUIDE

SUPPLIES:

• 1-quart jar
• plastic Ziploc bag
• Stainless steel knife

INGREDIENTS:

• 1 head of cabbage (about 3.5 lb)
• 1-2 tbsp. sea salt

THE EASIEST LACTO FERMENTED SAUERKRAUT RECIPE

Step 1

Start by discarding the tough outer leaves of the cabbage. Now, remove a couple of the large unblemished leaves and set them aside (we will use them later to top off the sauerkraut).

Step 2

Get out your favorite stainless steel knife and quarter, core, and chop or shred the cabbage.

Step 3

Sprinkle the cabbage with the salt and start massaging and kneading the cabbage. You can also pound it with a potato masher. It should start looking wet and limp. The goal is to knead the cabbage until the liquid begins to pool. If this doesn’t happen, try adding a little more salt and/or covering the kraut and letting it sit for an hour. Then try massaging it again.

Step 4

The hard work is done. Now, it’s time to stuff the cabbage into your jar. Make sure to press down the cabbage so it sits underneath the brine (liquid). If necessary, add a bit of water to completely cover the cabbage. Leave 2 to 4 inches of headspace.

Step 5

Top the cabbage with the leaves you set aside.

Step 6

Weigh the cabbage down with a sealed, water-filled Ziplock bag and screw on the lid (not too tightly).

Step 7

Set aside out of direct sunlight at room temperature (60-70°F is preferred) for four to 14 days (I let mine sit for 2 weeks) until it’s pleasingly sour/pickle-y. You’ll also notice that the cabbage will turn a translucent, yellowish color. Check daily to ensure the cabbage remains submerged and burp every couple of days to release excess pressure.

And that’s it! Once the sauerkraut is finished, simply tighten the lid and store it in the fridge. It will keep for a year continuing to develop its yummy buttery, sauerkrauty flavor over time.

FAQ – HOW TO FERMENT SAUERKRAUT

What is lacto-fermented sauerkraut?

Lacto fermentation is the ancient art of pickling long before there was canning. Basically, vegetables are fermented by lactic-acid bacteria, which are found on the surface of all fruits and vegetables. How does it work? During fermentation, bacteria eat the vegetable’s sugars, which release lactic acid. This acid acts as a preservative and prevents the growth of harmful bacteria. The process doesn’t require heat so you retain all of the raw vegetable’s vitamins, minerals, and enzymes.

Is fermented sauerkraut good for you?

You may have heard that fermenting turns your food into natural probiotics. So, instead of popping a probiotic pill, you can eat fermented foods, which, according to Dr. Joseph Mercola of Mercola.com, actually contain 100 times more probiotics than a pricey supplement. In fact, one serving of fermented foods contains 1.5 billion to 10 trillion colony-forming units of bacteria compared to 50 million to 10 billion per pill.

One quick search on the Internet will result in tonnes of information on the health benefits of probiotics from boosting your immune system and improving digestion to reducing inflammation and detoxifying your body. I don’t know if it’s all true, but I think I feel better after eating fermented cabbage. I think you will too!

FERMENTATION MAKES EVERY FOOD MORE NUTRITIOUS

I’m not sure about candy bars. but any other whole food that you ferment will be more nutritious than its former self. Fermentation actually enhances the levels of enzymes, vitamins, and minerals in food. How? Fermentation breaks down indigestible coatings and cell walls. It also reduces the level of “antinutrients” in foods such as phytic acid and tannins. All of this means your body can better absorb the nutrients found in your favourite foods. For a more scientific and thorough explanation, check out this article from the Journal of Scientific Research.

WHAT SPICES CAN I ADD TO MY FERMENTED SAUERKRAUT?

Once you’ve mastered this basic recipe, you can have some “flavoring fun” when you ferment your sauerkraut by adding other vegetables, herbs, and spices. Try adding a few caraway seeds, juniper berries, ginger, dill, or turmeric. You can also add root vegetables like carrots, radishes, and beets.

HOW MUCH SALT IS IN LACTO-FERMENTED SAUERKRAUT?

Salt is the MOST crucial ingredient in this recipe. It is a preservative and can keep vegetables edible for months…maybe even years!!! Can I get a “hooray” for salt! In fermentation, the salt draws juices from the vegetable’s cells and creates that lovely, cloudy brine rich with health-boosting lactic-acid bacteria. The salinity of the brine encourages good-for-us bacteria to flourish and inhibits the growth of bacteria and yeast that could make us sick. Salt also helps keep your vegetables crispy by hardening the pectin in the cells of the vegetables.

WHY DO I NEED TO USE SO MUCH SALT? I’VE HEARD SALT IS BAD FOR ME.

Once again, health experts are changing their minds. Recent evidence suggests that for many, salt reduction has an overall negative impact on several aspects of health. Recent study, after study, after study, after study have found many negative effects of a low salt diet. Yikes! It turns out that salt not only makes our food taste better, but it prevents problems, like insulin resistance, plaque formation, increased stress hormones, worsened blood lipids, and elevated aldosterone.

WHAT DO I DO IF MY SAUERKRAUT IS DRY?

Did you pound away at your cabbage and still didn’t get enough juice? (See step #3 under “how to ferment sauerkraut“). It could be that your cabbage was dry. Choose your cabbage based on its weight. It should feel heavy. Fall cabbage is usually better than spring as the cool temperatures produce juicier cabbage with densely packed leaves.

You can also cheat by adding a little brine. Mix 1/2 tbsp of unrefined sea salt with 1 cup of filtered water and add just enough to your jar so that when you push down the cabbage about an inch of brine sits on top.

WHAT IF THE BRINE DOESN’T COMPLETELY COVER MY FERMENTED SAUERKRAUT?

The brine should cover the vegetables at all times or else they will start developing mold and yeast and your ferment may be ruined (See step #4 under “how to ferment sauerkraut“). The salty brine creates an environment that’s inhospitable to bad bacteria so as long as your cabbage remains under the anaerobic safety of the brine, it is safe to eat. But any exposed portion will not be.

HOW DO I KNOW IF MY CABBAGE HAS FERMENTED? 

You will see bubbles of carbon dioxide gas in the salty water (brine), which means you’ve been successful and the brine has started to acidify. Over time, the mixture will become cloudy and the cabbage will become more translucent and soften a bit (but will keep its crunch). Now, you can start to taste test your sauerkraut.

HOW OFTEN SHOULD I BURP MY LACTO-FERMENTED SAUERKRAUT?

If you are using mason jars, you will need to “burp” your fermented sauerkraut. When you screw on the lids of your ferments, don’t place them too tightly in order to let some of the fermentation gasses escape. Soon you’ll see bubbles of carbon dioxide gas in the brine, which means you’ve been successful and the brine has started to acidify. This is the stage in which you will begin to “burp” your jar every couple of days if you are using a standard sealing lid. Simply unscrew the lid slightly and allow the gas to escape.

WHAT TEMPERATURE SHOULD I KEEP MY FERMENTED FOODS AT?

Most recommendations are to ferment between 55°F and 75°F (13°C to 24°C), which is especially conducive to L. plantarum and L. brevis lactobacillus bacteria, according to the book, Fermented Vegetables.

HOW LONG WILL MY FERMENTED SAUERKRAUT SIT ON THE COUNTER?

There isn’t a cut and dry date for when fermented sauerkraut is done. It depends on the temperature of your home and how sour you like your cabbage. It can take 4 to 14 days.

HOW LONG DOES LACTO-FERMENTED SAUERKRAUT LAST?

Fermented cabbage will keep refrigerated for up to a year or longer. Once opened, keep it covered in brine.

HOW DO I STORE FERMENTED SAUERKRAUT?

Store your fermented sauerkraut in jars with the lids tightened in the fridge.

“EASIEST” LACTO FERMENTED SAUERKRAUT

Print Recipe Pin Recipe

Equipment

• 1 quart jar
• plastic ziploc bag
• stainless steel knife

Ingredients

  

• 1 head of cabbage about 3.5 lb
• 1-2 tbsp. sea salt

Instructions

 

• Let’s start by discarding the tough outer leaves of the cabbage. Now, remove a couple of the large unblemished leaves and set them aside (we will use them later to top off the sauerkraut).
  
• Get out your favorite stainless steel knife and quarter, core, and chop or shred the cabbage.
  
• Sprinkle the cabbage with the salt and start massaging and kneading the cabbage. You can also pound it with a potato masher. It should start looking wet and limp. The goal is to knead the cabbage until the liquid begins to pool. If this doesn’t happen, try adding a little more salt and/or covering the kraut and letting it sit for an hour. Then try massaging it again.
  
• The hard work is done. Now, it’s time to stuff the cabbage into your jar. Make sure to press down the cabbage so it sits underneath the brine (liquid). If necessary, add a bit of water to completely cover the cabbage. Leave 2 to 4 inches of headspace.
  
• Top the cabbage with the leaves you set aside and weigh it down with a sealed, water-filled ziplock bag and screw on the lid (not too tightly).
  
• Set aside out of direct sunlight at room temperature (60-70°F is preferred) for four to 14 days (I let mine sit for 2 weeks) until it's pleasingly sour/pickle-y. You'll also notice that the cabbage will turn a translucent, yellowish color. Check daily to ensure the cabbage remains submerged and burp every couple of days to release excess pressure.
  
• Once the sauerkraut is finished, tighten the lid and store it in the fridge. It will keep for a year continuing to develop its buttery, sauerkrauty flavor over time.

Notes

Once you’ve mastered this basic recipe, have some “flavoring fun” by adding other vegetables, herbs and spices. Try adding a few caraway seeds, juniper berries, ginger, dill or turmeric. You can also add root vegetables like carrots, radishes and beets.

PIN IT FOR LATER!

Enjoyed this post? Check out my other recipes in the 12-month Fermentation Challenge series:

Month #4 – LACTO-FERMENTED RADISHES WITH DILL
Month #3 – FERMENTED GINGER CARROTS
Month #2 – FERMENTED ZUCCHINI WITH DILL AND GARLIC
Month #1 – LEMON GINGER WATER KEFIR

Disclosure: Some of the links above are affiliate links, and at no additional cost to you, I will earn a small commission if you decide to make a purchase after clicking through the link. Thank you for your support!  You can find the full disclosure here.