I spent a year learning how to ferment vegetables as part of a 12-month fermentation challenge. From mushy vegetables and foul-smelling ferments to exploding glass bottles, I made many mistakes, Today, I’m going to share my top 10 fermentation tips and tricks so you can begin your fermentation journey on the right probiotic path.

How to ferment vegetables like a pro

1. Be like NIKE and just “ferment” it.

What is the number one lesson I learned after spending a year preparing countless ferments? You learn by doing. Sure, you’re going to have some failures. My fermented eggs were so disgusting no one in our family would even take a sample bite. My fermented radishes stunk so bad my husband said he felt like he was eating crunchy farts. I had a jar of water kefir explode all over my floor. But from each mistake, I learned what vegetables I truly enjoyed fermenting and eating, how to tell when my ferments were done and how to prevent spills, mold, and mushy vegetables. And you will too. But only if you get started.

Here are the tools, ingredients, and easiest, beginner recipes to try.

THE TOOLS TO GET STARTED

2. Don’t waste your money on fancy tools

Do I need to buy a fermentation weight? No.

Do I need to buy an airlock system? No.

Do I need to buy a starter? No.

Do I need to buy anything at all? Probably not.

Most people have some glass jars (I used mason jars for all my ferments), salt, and water. This is all you really need to get started. Now, that doesn’t mean you won’t want to buy a set of fermentation weights or an airlock system once you ferment a few vegetables but, as a beginner, I would suggest trying fermenting and seeing if it is something you enjoy, before investing in any fancy tools. I fermented nearly all the recipes on this blog without investing in any equipment. At the end of the challenge I bought these glass fermentation weights and I love them. This would obviously be the first purchase I would invest in.

THE INGREDIENTS

3. Not all salt is created equal

Salt is the key to any great ferment. The salty water (brine) that you ferment your vegetables in encourages good bacteria to flourish and inhibits the growth of bacteria and yeast that could make you sick. Salt also helps keep your vegetables crispy by hardening the pectin in the cells of the vegetables.

Although you can use any non-iodized salt (iodine is antimicrobial and inhibits the beneficial bacteria in cultured vegetables) to ferment, you can enrich your ferments with extra nutrition and flavor by using natural, mineral-rich salts such as Himalayan Pink Salt (amazon link), Redmond Real Salt, a fine rock salt (amazon link), or the Celtic sea salts (amazon link). These salts are all rich in trace minerals such as potassium, magnesium, and calcium, according to Medical News Today.

Another benefit to using natural salts is they haven’t been as heavily processed as table salt and don’t have any added ingredients such as anti-caking agents, which prevent clumping.

4. Tap Water Could Kill Your Ferment

I’d like to say you can use any water to ferment your vegetables, but chlorine can actually inhibit fermentation. Chlorine is added to municipal water to kill harmful bacteria. Unfortunately, it will also kill the good bacteria you’re trying to encourage in your ferment. I have told readers of this blog they could remove chlorine from their water by letting it sit out overnight, which would cause the chlorine to dissipate. Unfortunately, unbeknownst to me, some municipal water systems are now using a mixture of chlorine and ammonia, called chloramine, which does not evaporate, according to the book, Fiery Ferments.

THE EASIEST RECIPES

5. Choose an easy recipe

You may be tempted to begin your fermentation journey with some of the most common ferments like sauerkraut. But sauerkraut is surprisingly tricky to ferment. I would suggest trying to ferment something incredibly simple like these carrot sticks or green beans. Honey ferments are also among some of the easiest ferments although these are usually reserved for fruit. I made a honey fermented cranberry sauce that was both easy and delicious if you want to give it a try.

6. Oxygen is your mortal enemy

Nothing will turn you off faster from fermenting vegetables than a moldy, stinks-like-elephant-farts ferment. You can prevent this from happening by ensuring the salty water (brine) is covering your vegetables at ALL times. The brine creates an environment that’s inhospitable to bad bacteria so as long as your vegetables remain under the anaerobic safety of the brine, they’ll be fine. Any exposed portion may not be safe to eat.

7. Baby your ferment…and burp it too

If you can remember, I would highly suggest checking on your ferment on an almost daily basis while it is fermenting. I will admit I haven’t been very good at this. Once I make or plant something, I prefer it to take care of itself. This is why I struggle with watering indoor plants and keeping yogurt or kefir starters alive. Not checking on my ferment has resulted in vegetables sneaking out of the brine (see previous tip #6) and ferments bubbling over making a watery mess all over my counter.

I would suggest checking on your ferment every couple of days to ensure your vegetables have remained submerged under the brine and that your mason jar lid is not taut or bulging. A taut or bulging lid is a sure sign you need to burp your ferment baby. Simply unscrew the lid slightly and allow the fermentation gases to escape.

8. Fermenting is not an exact recipe

Sadly, there is no exact cut and dry date for when any kind of ferment is done. For example, when your house is a bit warmer, your ferment will be done faster. And, if like me, you live in the cold land of Canada, your ferments may go a little slower doing the cooler months. When your ferment is done also depends on many other things like how large your batch is and the number of good bacteria that were present on your vegetables.

This is why it’s important to just start fermenting (see tip #1). As you gain more experience, you’ll be better able to judge when your ferment is at its finest. First, you’ll look for 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 vegetables will lose their vibrant color. Finally, you’ll smell and taste your ferment. It should have a pleasantly sour smell and taste. Never eat fermented vegetables that smell bad. You may also want to avoid ferments that smell like alcohol (unless you want to get a bit tipsy). 

9. Date, label and take notes

My short-term memory is shorter than the length of a typical ferment so I always mark the date I begin fermenting on my calendar as well as the date I think it should be done. Once it’s finished fermenting, I label the ferment with its expected expiry date.

10. Start Your Own Fermentation Challenge

This year challenge yourself to experiment with fermenting something new every month. This is how I learned to ferment vegetables. Copy my challenge or begin your own. Here is my 12-month Fermentation Challenge series:

Month #12 – FERMENTED GINGERBREAD COOKIES DIPPED IN DARK CHOCOLATE
Month #11 – HONEY FERMENTED CRANBERRIES – 3 WAYS!
Month #10 – FERMENTED TOMATOES – THE FASTEST WAY TO CAN TOMATOES
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

11. BONUS TIP – Geek out on fermentation

Humans have been fermenting since about 7000 BC, according to Wikipedia. So, as you can imagine, there are many excellent books written on this fascinating topic. Start with one of the classics such as Sandor Katz’s The Art of Fermentation or this excellent beginner’s book, Fermentation for Beginners: The Step-By-Step Guide to Fermentation and Probiotic Foods.

I also love Kirsten & Christopher Shockey’s books’ including Fermented Vegetables: Creative Recipes for Fermenting 64 Vegetables & Herbs in Krauts, Kimchis, Brined Pickles, Chutneys, Relishes & Pastes, and Fiery Ferments: 70 Stimulating Recipes for Hot Sauces, Spicy Chutneys, Kimchis with Kick, and Other Blazing Fermented Condiments.

Happy fermenting, my friend!

PIN IT FOR LATER!

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 #11 – HONEY FERMENTED CRANBERRIES / HOW TO FERMENT CRANBERRIES

Are you ready to make the most delicious cranberry sauce ever in under 5 minutes? Add a few cups of cranberries to a jar, pour in some honey and spices and you’re done! Now all you have to do is wait while the honey, beneficial bacteria, and berries do their fermenting work. These scrumptious honey fermented cranberries are the perfect gut-healthy treat to add to your holiday dinner. In fact, you may never make regular cranberry sauce again.

Personally, I’ve never liked cranberry sauce. Every Christmas I add about a teaspoon to my plate out of respect for tradition. But when I discovered you could ferment fruit in honey, I had to try it as part of this fermentation challenge. It turns out honey ferments are the absolute easiest method of fermenting so I should have started (and not ended) with this ferment. Doh!

How to Make Honey Fermented Cranberries – 3 Ways!

Since this was my first attempt at fermenting in honey, I decided to experiment. First, I fermented the cranberries using only honey, then I tried a spiced version, and finally, I made a cranberry-orange recipe. Spoiler alert: My favorite was the spiced cranberry sauce with cinnamon, cloves, and ginger. Absolutely delicious!

Jump to the recipes:

#1. Honey Fermented Cranberries (using whole berries)
This was my first experiment fermenting cranberries in honey. I used whole berries and kept the ingredients simple – honey and cranberries. But, I found it too bland for my liking. I enjoyed the spiced and orange versions more. I also found it way too time-consuming to puncture each individual berry. I prefer to make a relish or sauce-type cranberry ferment that I can blend in my Vitamix.

#2. Honey Orange Fermented Cranberry Sauce
This was my second experiment fermenting cranberries in honey and it was a delicious success. However, you can also try the spiced version below if you don’t like the taste of orange in your cranberry sauce.

#3. Spiced Honey Fermented Cranberry Sauce
This was my third experiment fermenting cranberries in honey and it was absolutely perfect. It was definitely my favorite of the three recipes.

What is a honey ferment?

As a beekeeper, I consider honey to be a magical sweetener made by my little fairy bees. It is used to treat wounds, infections and bolster the immune system.  Thanks to a special enzyme created by the bees that lowers honey’s pH and suppresses bacterial growth, it doesn’t have a best before date. Its shelf life is basically “FOREVER”. In fact, honey, and objects immersed in honey, have been preserved for centuries.

But, the puzzling question is, how can you possibly use honey to ferment anything? Won’t raw honey’s anti-bacterial agents kill any beneficial organisms? The key is to add water to honey, which dilutes its antimicrobial properties. So, by adding berries and juice to this ferment, the naturally occurring wild yeasts and beneficial bacteria are allowed to take over. The result is a honey cranberry probiotic powerhouse full of beneficial lactic acid bacteria.

Normally, fermenting fruit is a tricky business due to its high sugar content. Fruit ferments have a tendency to spoil quickly and turn alcoholic, as a result of the yeasts consuming the sugars. Honey solves this problem! Unlike other fermented foods, such as fruit or vegetables, honey ferments do not immediately become alcoholic. It is extremely easy to ferment all kinds of fruit in honey including cranberries!

Why should I ferment cranberries?

Honey ferments are the easiest to make

It turns out honey ferments are the easiest ferment to make so I should have started (not ended) this fermentation challenge with honey. Doh!

Fermented cranberries are tastier

I’ve never liked cranberry sauce. Every Christmas I add about a teaspoon (maybe less!) to my plate out of respect for tradition. But this holiday season I’m planning on having a lot more than a smidgen of cranberry sauce. You’ll find me loading up my plate with these sweet, probiotic, and delicious ruby red gems.

Honey fermented cranberries are healthier

Honey is a great source of antioxidants and has many medicinal properties including the ability to soothe sore throats. But fermented honey is even more potent. This ferment is rich in beneficial bacteria.

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 spoonful of honey fermented cranberries. I think you will too!

What do honey fermented cranberries taste like?

Unlike the other fermented foods I have made during this challenge, you won’t taste any fermented tanginess in this recipe. Honey fermented cranberries are sweet (with a little tartness from the berry), healthy, colorful, and delicious. However, the longer you let the cranberries ferment, the less sweet they will become.

How do you eat honey fermented cranberries?

1. Serve them with your turkey dinner like you would with regular cranberry sauce. But don’t heat them up. Serve them raw to get all the probiotic benefits.
2. Add a cup to your morning smoothie. Cranberry orange and banana smoothie anyone?
3. Add a few spoonfuls to your morning yogurt. This is especially delicious with the honey orange version.
4. Use the liquid from this ferment in place of honey or maple syrup on top of your pancakes, waffles, or ice cream.
5. Serve whole berries on a cheese platter or charcuterie board.

#1. Honey Fermented Cranberries (using whole berries)

This was my first experiment fermenting cranberries in honey. I used whole berries and kept the ingredients simple – honey and cranberries. But, I found it too bland for my liking. I enjoyed the spiced and orange versions more. I also found it way too time-consuming to puncture each individual berry. I prefer to make a relish or sauce-type cranberry ferment that I can blend in my Vitamix.

Supplies
A 500 ml/pint mason jar
A glass fermentation weight – I use these

Ingredients
2 cups fresh whole cranberries, punctured
1 cup honey

Step 1
Wash the cranberries and discard any soft or wrinkly berries.

Step 2
Don’t skip this step! I know it’s time-consuming but be sure to puncture each of the cranberries with a fork so the honey can penetrate inside the fruit.

Step 3
Add your cranberries to your jar and top with the honey, leaving about an inch or so of headspace.

Step 4
Add a fermentation weight to ensure the cranberries remain submerged in the honey. Alternatively, you can turn over your jar daily to ensure all the berries remain coated in honey.

Step 5
Screw on the lid (but not too tightly) in order to let some of the fermentation gasses escape.

Tip: I’ve started placing all my ferments on plates in case there is any overflow as it ferments, which seems to always happen.

Step 6
Set aside out of direct sunlight at room temperature (60-70°F is preferred) for up to a week. You could leave it longer but it will become less sweet. If you aren’t using a fermentation weight, every day give the jar a few turns to coat the cranberries in honey or simply give them a stir.

Your ferment should start to bubble and froth, which means you’ve been successful and the cranberries have begun fermenting. 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.

Over time the honey will turn a pretty red color. It will also become runnier as the juices mix in with the honey. The cranberries will look a bit more wrinkled and taste less sour as the honey seeps inside them.

Step 7
Once the cranberry sauce is finished fermenting, tighten the lid, and store in the fridge or other cold storage. They will keep refrigerated for several months.

#2. Honey Orange Fermented Cranberry Sauce

This was my second experiment fermenting cranberries in honey and it was a delicious success. However, you can also try the spiced version below if you don’t like the taste of orange in your cranberry sauce.

Supplies
A 500 ml/pint mason jar
A glass fermentation weight – I use these

Ingredients
2 cups fresh cranberries, chopped
pinch of cinnamon
1 orange, juice, and rind
1 cup honey

Step 1
Wash, zest, and juice the orange.

Step 2
Wash the cranberries and discard any soft or wrinkly berries. Place them in a blender with the cinnamon, orange juice, and zest.

Step 3
Blend until you achieve your favorite relish-like consistency. I like mine roughly chopped with some whole berries.

Step 4
Scrape the cranberries into your mason jar and top with the honey, leaving about an inch or so of headspace.

Step 5
Add a fermentation weight to ensure the cranberries remain submerged in the honey. If you don’t have a glass weight, you can also use an orange slice (see photo above). Alternatively, you can turn over your jar daily to ensure all the berries remain coated in honey.

Step 6
Screw on the lid (but not too tightly) in order to let some of the fermentation gasses escape.

Tip: I’ve started placing all my ferments on plates in case there is any overflow as it ferments, which seems to always happen.

Step 7
Set aside out of direct sunlight at room temperature (60-70°F is preferred) for up to a week. You could leave it longer but it will become less sweet. If you aren’t using a fermentation weight, every day give the jar a few turns to coat the cranberries in honey or simply give them a stir.

Your ferment should start to bubble and froth, which means you’ve been successful and the cranberries have begun fermenting. 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.

Over time the honey will turn a pretty red color. It will also become runnier as the juices mix in with the honey. The cranberries will look a bit more wrinkled and taste less sour as the honey seeps inside them.

Step 8
Once the cranberry sauce is finished fermenting, tighten the lid, and store in the fridge or other cold storage. They will keep refrigerated for several months.

HONEY ORANGE FERMENTED CRANBERRY SAUCE

This was my second experiment fermenting cranberries in honey and it was a delicious success. But if you don’t like the taste of orange in your cranberry sauce, try my spiced version instead.

Print Recipe Pin Recipe

Equipment

• A 500 ml/pint mason jar
• A glass fermentation weight

Ingredients

  

• 2 cups fresh cranberries chopped
• pinch of cinnamon
• 1 orange juice, and rind
• 1 cup honey

Instructions

 

• Wash, zest, and juice the orange.
• Wash the cranberries and discard any soft or wrinkly berries. Place them in a blender with the cinnamon, orange juice, and zest.
• Blend until you achieve your favorite relish-like consistency. I like mine roughly chopped with some whole berries.
• Scrape the cranberries into your mason jar and top with the honey, leaving about an inch or so of headspace.
• Add a fermentation weight to ensure the cranberries remain submerged in the honey. If you don’t have a glass weight, you can also use an orange slice (see photo above). Alternatively, you can turn over your jar daily to ensure all the berries remain coated in honey.
• Screw on the lid (but not too tightly) in order to let some of the fermentation gasses escape.
• Tip: I’ve started placing all my ferments on plates in case there is any overflow as it ferments, which seems to always happen.
• Set aside out of direct sunlight at room temperature (60-70°F is preferred) for up to a week. You could leave it longer but it will become less sweet. If you aren’t using a fermentation weight, every day give the jar a few turns to coat the cranberries in honey or simply give them a stir.
• Your ferment should start to bubble and froth, which means you’ve been successful and the cranberries have begun fermenting. 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.
• Over time the honey will turn a pretty red color. It will also become runnier as the juices mix in with the honey. The cranberries will look a bit more wrinkled and taste less sour as the honey seeps inside them.
• Once the cranberry sauce is finished fermenting, tighten the lid, and store in the fridge or other cold storage. They will keep refrigerated for several months.

#3. Spiced Honey Fermented Cranberry Sauce

This was my third experiment fermenting cranberries in honey and it was absolutely perfect. It was definitely my favorite of the three recipes.

Supplies
A 500 ml/pint mason jar
A glass fermentation weight – I use these

Ingredients
2 cups fresh cranberries, chopped
1 lemon, juice, and rind
1 cinnamon stick
pinch of cloves
1 knob of ginger
1 cup honey

STEP 1
Wash, zest, and juice the lemon.

STEP 2
Wash the cranberries and discard any soft or wrinkly berries. Place them in a blender with the cloves, lemon juice, and zest.

STEP 3
Blend until you achieve your favorite relish-like consistency. I like mine roughly chopped with some whole berries.

STEP 4
Scrape the cranberries into your mason jar and add the ginger and cinnamon stick.

Step 5
Pour in the honey, leaving an approximately 1-inch headspace at the top of the jar.

Step 6
Add a fermentation weight to ensure the cranberries remain submerged in the honey. Alternatively, you can turn over your jar daily to ensure all the berries remain coated in honey.

Step 7
Screw on the lid (but not too tightly) in order to let some of the fermentation gasses escape.

Tip: I’ve started placing all my ferments on plates in case there is any overflow as it ferments, which seems to always happen.

Step 8
Set aside out of direct sunlight at room temperature (60-70°F is preferred) for up to a week. You could leave it longer but it will become less sweet. If you aren’t using a fermentation weight, every day give the jar a few turns to coat the cranberries in honey or simply give them a stir.

Your ferment should start to bubble and froth, which means you’ve been successful and the cranberries have begun fermenting. 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.

Over time the honey will turn a pretty red color. It will also become runnier as the juices mix in with the honey. The cranberries will look a bit more wrinkled and taste less sour as the honey seeps inside them.

Once the cranberry sauce is finished fermenting, tighten the lid, and store in the fridge or other cold storage. They will keep refrigerated for several months.

SPICED HONEY FERMENTED CRANBERRY SAUCE

This was my third experiment fermenting cranberries in honey and it was my favorite of the three. These delicious honey fermented cranberries are the perfect gut-healthy and scrumptious treat to add to your holiday dinner.

Print Recipe Pin Recipe

Equipment

• A 500 ml/pint mason jar
• A glass fermentation weight

Ingredients

  

• 2 cups fresh cranberries chopped
• 1 lemon juice, and rind
• 1 cinnamon stick
• pinch of cloves
• 1 knob of ginger
• 1 cup honey

Instructions

 

• Wash, zest, and juice the lemon.
• Wash the cranberries and discard any soft or wrinkly berries. Place them in a blender with the cloves, lemon juice, and zest.
• Blend until you achieve your favorite relish-like consistency. I like mine roughly chopped with some whole berries.
• Adding ginger and cinnamon to a cranberry ferment
• Scrape the cranberries into your mason jar and add the ginger and cinnamon stick.
• Pour in the honey, leaving an approximately 1-inch headspace at the top of the jar.
• Add a fermentation weight to ensure the cranberries remain submerged in the honey. Alternatively, you can turn over your jar daily to ensure all the berries remain coated in honey.
• Screw on the lid (but not too tightly) in order to let some of the fermentation gasses escape.
• Tip: I’ve started placing all my ferments on plates in case there is any overflow as it ferments, which seems to always happen.
• Set aside out of direct sunlight at room temperature (60-70°F is preferred) for up to a week. You could leave it longer but it will become less sweet. If you aren’t using a fermentation weight, every day give the jar a few turns to coat the cranberries in honey or simply give them a stir.
• Your ferment should start to bubble and froth, which means you’ve been successful and the cranberries have begun fermenting. 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.
• Over time the honey will turn a pretty red color. It will also become runnier as the juices mix in with the honey. The cranberries will look a bit more wrinkled and taste less sour as the honey seeps inside them.
• Once the cranberry sauce is finished fermenting, tighten the lid, and store in the fridge or other cold storage. They will keep refrigerated for several months.

Tips for a successful honey ferment (& lessons I learned)

1. You must use raw honey, which has not been heated. I used the honey we harvested from our hives this year. It is full of beneficial bacteria and wild yeasts, which are activated when you make this recipe.
   
2. I finally invested in glass fermentation weights (click here to see the weights I bought) and it was money well spent. Cranberries want to float and it’s difficult to keep them submerged in honey and safely fermenting. If you don’t have the money to invest in weights, you can turn over your jar daily to ensure the cranberries remain coated in honey. But don’t forget! You don’t want any mould growth.
   
3. Discard any soft or wrinkly berries. Use only the freshest ones for this ferment.
   
4. I’ve started placing all my ferments on plates in case there is any overflow as it ferments, which seems to always happen.
   
5. If your sauce is too juicy, simply strain the excess liquid before serving and add it to your sparkling water.

FAQ – HOW TO FERMENT HONEY CRANBERRIES

WHAT IF THE HONEY DOESN’T COMPLETELY COVER MY CRANBERRIES?

The honey should cover the cranberries at all times or else they will start developing mold and your ferment may be ruined. The honey creates an environment that’s inhospitable to bad bacteria. As long as your cranberries remain under the honey, they are safe to eat.

HOW DO I KNOW IF MY CRANBERRIES HAVE FERMENTED? 

You will see bubbles of carbon dioxide gas in the honey, which means you’ve been successful and the ferment has started to acidify. Over time, the honey will become runny and the cranberries will soften and wrinkle a bit.

HOW OFTEN SHOULD I BURP MY FERMENTED CRANBERRIES?

If you are using mason jars, you will need to “burp” your fermented cranberries. 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 honey, which means you’ve been successful and the honey 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 CRANBERRIES SIT ON THE COUNTER?

There isn’t a cut-and-dry date for when honey fermented cranberries are done. It depends on the temperature of your home and how sweet or sour you like your fermented cranberries. It takes about 1 to 2 weeks.

HOW LONG DO FERMENTED CRANBERRIES LAST?

Honey fermented cranberries will keep refrigerated for a few months.

HOW DO I STORE FERMENTED CRANBERRIES?

Store your fermented cranberries in jars with the lids tightened in the fridge or other cold storage. They will keep for a few months.

IS FERMENTED HONEY DANGEROUS?

No, but honey should not be given to babies under one year of age. I know some first-time fermenters are concerned about botulism but botulism will not survive in an acidic environment (below 4.6 on the PH scale). Not only is honey acidic but so are cranberries. If you’re still worried, you can test your ferments with a pH test strip.

Conclusion

This holiday season I’m planning on having a lot more than a smidgen of cranberry sauce. You’ll find me loading up my plate with these sweet, probiotic, gorgeous ruby red gems. And maybe even washing my face with the juice. Apparently, fermented skincare is all the rage for those looking to create a strong and healthy skin barrier.

How about you? Will you try fermenting cranberries? And which kind do you like best?

Enjoyed these honey fermented cranberries? Check out my other recipes in the 12-month Fermentation Challenge series:

Month #10 – FERMENTED TOMATOES – THE FASTEST WAY TO CAN TOMATOES
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 #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.