Lacto-fermentation trio: Sauerkraut, kimchi & carrots

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A healthy gut is the foundation of good health. If one has a healthy gut, one can absorb vitamin and minerals and utilize them to fuel the body. Conversely, an unhealthy gut cause domino effect on health causing one issue and leading to another.

Of course, many researches show us that sugar and seed oils cause inflammation while fibers from vegetables and fruits can keep us from glucose spikes. Meanwhile, fermented vegetables are twin armors which can give us fiber and healthy bacteria in our gut. 

Lacto-fermentation is easy to make at home and can be done to a lot of vegetables. I live sauerkraut because of its mild tangy taste, I love kimchi because of its spiciness that gives a kick to meals and carrots are wobderful when they're slender as compared to bulky ones favored for cooking as they're peeled in one go for being large or extra large. Of course, one can use the large ones to ferment. Slender ones are tasty and one carrot is one serving of side dish for me. 

GENERAL RATIO AND NOTE FOR ALL RECIPE: 
1 kilo or 1,000g of vegetable needs 2.5% or 25g of salt.

Bubbles will form and that is expected of fermentation process. 


SAUERKRAUT
Massage the cabbage with the salt until wilted. Don't add more salt. Just massage the cabbage pieces well together with the wilted ones when the salt runs out. For sauerkraut, press into wide-mouthed bottles and add preferred herbs. I used bayleaf and red Schezuan peppercorns as they're the ones available. Or omit the spices. 

Let the pressed mixture in the jar stand for 2-3 days in a room temperature. Taste for desired sourness. Slow the fermentation process by refrigerating it. Consume a cup a day for a healthy gut. 

Tangy liquid will accumulate in the sauerkraut mixture and consuming it is highly advisable. 


CARROT
Measure weight of carrot. Place carrots in a glass jar. Add water until just above the carrots. Transfer a cup of water in a cup and dissolve the salt. Cover loosely and let stand for 2-3 days to ferment in a room temperature.

KIMCHI
Let massaged napa cabbage rest overnight. Squeeze water out the next day and put it the spices and condiments and let it ferment for another day. Store in fridge to slow fermentation. 

Search my yt channel, FOOTANDFIREBYGERLIE for videos & photos on this. 

Check yt latest post: 
Lacto-fermentation SAUERKRAUT
More on this KIMCHI





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