Below is an introduction to basic lacto-fermentation.
I like to use a quart-size mason jar except for sauerkraut and Chinese cabbage. Select a non-leafy vegetable (preferably seasonal), such as turnip, carrot, celery, radish, garlic, eggplant, etc.……
Basic options:
-Fill 2/3 of a jar with vegetables, and add 1 ½ teaspoons of sea salt
-Fill 2/3 of a jar with vegetable, and add 1 ½ teaspoons of sea salt and the juice of 1 whole lemon
-Fill 2/3 of a jar with vegetable, add 1 ½ teaspoons of sea salt and 1 – 2 teaspoons of whey
Close the lid and shake the jar until all the vegetables are covered.
Let it set at room temperature for 1-2 weeks until the vegetables are thoroughly fermented. The length of fermentation varies depending on your choice of vegetables and cuts. Then, to stop the fermentation, place the jar in the refrigerator or a dark and cool place such as a Root cellar. Please be aware that the fermentation will not completely stop in a fridge. It just slows down.
Many recipes suggest adding water to fill the jar to cover all the vegetables, but I do not like the taste and texture of the results. For root vegetables, I never had any problem without completely submerging them. Sauerkraut, Chinese cabbage, or this type of vegetable, you may need to submerge entire vegetables in water if necessary.
Please keep an eye on the brine overflow as the vegetables start fermenting. So, I usually put the jar on a tray or dish to catch the brine, discard the overflowed brine, clean up the outside of the jar, and continue the fermentation. Ultimately, the mason jar lid was closed tightly by a vacuum action created by the fermentation.
Garlic and onion families take at least 6 months or longer.
You can add your favorite herbs or spices.
With Miso fermented longer than 3 years and (non-pasteurized). Please make sure that you are not allergic to soy. This may not be suitable for a severe GAPS person.
In a bowl, thoroughly mix 3 to 4 cups of vegetables ( cut any way you want) and 2 Tablespoons of Miso using clean hands. Transfer the mixture to a mason jar and close the lid.
Let it set at room temperature for 1-2 weeks until the vegetables are thoroughly fermented. The length of fermentation varies depending on your choice of vegetables and cuts. Then, to stop the fermentation, place the jar in the refrigerator or in a dark and cool place, such as a root cellar. Please be aware that the fermentation will not completely stop in a fridge; it just slows down.
Many recipes suggest adding water to fill the jar to cover all the vegetables, but I do not like the taste and texture of the results. For root vegetables, I never had any problem without completely submerging them. Sauerkraut, Chinese cabbage, or this type of vegetable, you may need to submerge entire vegetables in water if necessary.
Please keep an eye on the brine overflow as the vegetables start fermenting in many cases. So, I usually put the jar on a tray or dish to catch the brine, discard the overflowed brine, clean up the outside of the jar, and continue the fermentation. Ultimately, the mason jar lid was closed tightly by a vacuum action created by the fermentation. Then let sit at room temperature for 1-2 days, then place the jar in the refrigerator or Dark & Cool place such as a Root cellar until vegetables are thoroughly fermented, usually about 2 weeks or longer.
With all lacto-fermentation, the longer the vegetables remain fermented, the deeper the taste becomes. However, for the onion family, at about 6 month of fermentation, the taste becomes sweeter.