12-MONTH FERMENTATION CHALLENGE: Month #6 – LACTO FERMENTED RHUBARB RECIPE / HOW TO FERMENT RHUBARB
Did you know you can cure your sweet tooth with just a spoonful of the most delicious lacto-fermented rhubarb? Maybe you’re rolling your eyes with skepticism. But hear me out. I was an eye-rolling skeptic not so long ago…
2 years ago – It was lunchtime at the Mother Earth News Fair and I was sitting across from Kirsten Shockey, co-author of several best-selling fermenting books. She caught my attention when she said fermented foods helped cure her husband’s sugar cravings. I didn’t know whether to believe her or not because the moment I eat something sugary, I can’t help but reach for a second serving. I couldn’t imagine that a few bites of fermented foods would help me resist my favorite pumpkin spice cake or chocolate chip cookie.
Six months into this challenge and I’m a believer. The more fermented foods I eat, the easier it is to keep my inner sugar monster at bay. Not only will fermented rhubarb help kill your sugar cravings but so will any fermented food. Why is this? When we eat those sugary foods we love, we feed the bad bacteria in our gut that thrive on sugar. Fermented foods (and drinks) contain the good bacteria that will restore your gut health and curb your sugar cravings. But that’s not all, according to this study, fermented foods can also help maintain your blood sugar levels, moderate insulin spikes and boost your metabolism.
So, let’s do something good for your gut! This month I made lacto-fermented rhubarb spiced with cinnamon, nutmeg, cardamom, and a slice of orange. I also made the most refreshing strawberry rhubarb water kefir infused with ginger (you can check out that recipe here).
Because of the rhubarb, I was expecting an extremely sour ferment, but instead, I was pleasantly surprised to discover that fermented rhubarb is less sour than cooked rhubarb. And it is absolutely delicious. The perfect dessert ferment to serve over yogurt, porridge, pancakes, granola, or just devoured on its own.
It’s also a great way to preserve your rhubarb for a few extra months. So, if you don’t already have your own little patch of rhubarb (and if you don’t, what are you waiting for?), head to the market and grab some while it’s still in season.
Did you know?
Rhubarb is actually a vegetable. The leaves are poisonous, but the stalk is edible and can be eaten raw.
HOW TO FERMENT RHUBARB: A STEP-BY-STEP GUIDE
SUPPLIES:
- 500 ml mason jar
- plastic Ziploc bag
- Stainless steel knife
Lacto fermented rhubarb spiced with cinnamon, nutmeg, cardamom and orange
- 1lb rhubarb stalks, sliced
- 1 tsp sea salt
- 1 orange slice
- 1 cinnamon stick
- 1/4 tsp nutmeg
- 1/2 tsp ground cardamom
Step 1
Cut the rhubarb lengthwise and then slice it into small pieces.
Step 2
Place the rhubarb in a bowl and sprinkle the salt on top. Massage the salt into the rhubarb and then let sit, covered, for 10 minutes and massage again. It should now be quite wet and a pool of liquid (your brine) should have formed at the bottom of the bowl.
Step 3
Add the nutmeg and cardamom and mix in.
Step 4
Add the cinnamon stick and orange slice to your jar and then add the rhubarb mixture. Press the rhubarb down to remove any air pockets. The brine should rise to the top and cover the mixture.
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 5 to 7 days (I let mine sit for a full week). Check daily to ensure the rhubarb remains submerged and burp every couple of days to release excess pressure. You’ll notice that the rhubarb will lose its color over time.
Step 7
Once the rhubarb is finished fermenting, remove the plastic bag, tamp down the rhubarb so it remains submerged under the brine, tighten the lid, and store it in the fridge. It will keep refrigerated for up to 2 months.
FAQ – HOW TO FERMENT RHUBARB
WHAT IS LACTO-FERMENTED RHUBARB?
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 RHUBARB 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 a few spoonfuls of fermented rhubarb. I think you will too!
HOW MUCH SALT IS IN LACTO-FERMENTED RHUBARB?
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 RHUBARB?
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 rhubarb 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 RHUBARB 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 rhubarb will lose its color and soften a bit (but will still keep some crunch). Now, you can start to taste test your rhubarb.
HOW OFTEN SHOULD I BURP MY LACTO-FERMENTED RHUBARB?
If you are using mason jars, you will need to “burp” your fermented rhubarb. 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 RHUBARB SIT ON THE COUNTER?
There isn’t a cut-and-dry date for when fermented rhubarb is done. It depends on the temperature of your home and how sour you like your rhubarb. It can take 5 to 7 days.
HOW LONG DOES LACTO-FERMENTED RHUBARB LAST?
Fermented rhubarb will keep refrigerated for up to 2 months. Once opened, keep it covered in brine.
HOW DO I STORE FERMENTED RHUBARB?
Store your fermented rhubarb in jars with the lids tightened in the fridge. It will keep for about 2 months.
Lacto-fermented rhubarb spiced with cinnamon, nutmeg, cardamom and orange
Equipment
- 500 ml mason jar
- plastic ziploc bag
- stainless steel knife
Ingredients
- 1 lb rhubarb stalks sliced
- 1 tsp sea salt
- 1 orange slice
- 1 cinnamon stick
- 1/4 tsp nutmeg
- 1/2 tsp ground cardamom
Instructions
- Cut the rhubarb lengthwise and then slice it into small pieces.
- Place the rhubarb in a bowl and sprinkle the salt on top. Massage the salt into the rhubarb and then let sit, covered, for 10 minutes and massage again. It should now be quite wet and a pool of liquid (your brine) should have formed at the bottom of the bowl.
- Add the nutmeg and cardamom and mix in.
- Add the cinnamon stick and orange slice to your jar and then add the rhubarb mixture. Press the rhubarb down to remove any air pockets. The brine should rise to the top and cover the mixture.
- 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 5 to 7 days (I let mine sit for a full week). Check daily to ensure the rhubarb remains submerged and burp every couple of days to release excess pressure. You’ll notice that the rhubarb will lose its color.
- Once the rhubarb is finished fermenting, remove the plastic bag, tamp down the rhubarb so it remains submerged under the brine, tighten the lid, and store it in the fridge. It will keep refrigerated for up to 2 months.
Enjoyed this post? Check out my other recipes in the 12-month Fermentation Challenge series:
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
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