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Best-Ever Fermented Vegetables: A Fermented Food Solution

Yields8 ServingsPrep Time10 minsTotal Time10 mins

Think fermented foods are hard to make? Think again! These vegetables are the best-ever ... and super-simple with the right tools. A forkful a today keeps dis-ease away ... and your gut healthy too!

 3 to 4 cups cut vegetables or enough to fill a quart jar (cauliflower, carrots, green beans, etc.),
 3 garlic cloves, peeled and slightly crushed
 other optional seasonings: dill, oregano, thyme (I used fresh dill and rosemary)
 1 ½ to 2 Tbsp. sea salt
 1 qt filtered water

Place garlic in the bottom of a clean, wide-mouth quart jar. Layer the cut vegetables, pressing down to fit as many as you can up to the shoulder of the jar (1 to 2 inches headspace is VERY important).


Add any seasoning to the contents of the jar.


Dissolve the salt in the water and pour over the vegetables inn the jar until the top vegetables are vegetables are barely covered (you will not use all the water-salt brine). Use a thin plastic spatula around the sides of the jar to release any air bubbles.


Use a weight to keep the vegetables under the brine and attach the Easy Fermenter lid (or a regular lid).


Ferment at room temperature (60 to 70 degrees is ideal) for about 5 days, tasting to see if they are your desired flavor and texture. If using regular lids, burp daily to release excess pressure.


Once the vegetables are finished, move to the refrigerator with a regular lid for storage - the flavor will continue to develop.


These will keep in the refrigerator for almost two months. The water will get cloudier but the veggies will still be GREAT!

Nutrition Facts

Serving Size 1/2 cups

Servings 0

Amount Per Serving
Calories 15
% Daily Value *
Total Fat 0.1g1%
Sodium 142mg6%
Total Carbohydrate 3.4g2%

Dietary Fiber 1.2g5%
Sugars 1.2g
Protein 0.7g2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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