Hands up who incorporates fermented foods/drinks into your daily diet? If your answer’s no, I’m hoping I can change your mind because, unless you know you react to them, it’s actually a really sensible idea to be doing so.
Why eat fermented foods?
Simply put, fermented foods restore the natural balance of your gut flora and build the foundation for your physical, mental and emotional well-being. You see, ferments introduce beneficial bacteria to the digestive system, even more so if you vary the types you eat. They contain high concentrations of essential nutrients such as B vitamins and K2 which help to protect the body against all manner of chronic illness and disease. Fermentables are also potent chelators that are capable of drawing toxins and heavy metals from the body, plus they help the body absorb all those quality nutrients you are feeding it in your quest for better health.
Why make your own?
I spend a lot of time in my kitchen so, although I have a portion or two of fermented food or drink every day, I’m not averse to purchasing it once in a while from the grocery store. I figure I deserve a break once in a while. However, you never quite know how much beneficial bacteria you are getting with pre-bought fermentables. You’re probably doing alright buying it chilled and freshly artisanal-made, but the jarred, shelf-stable versions are often partially, if not fully, pasteurised – a process that pretty much destroys the probiotics which, let’s face it, is the main reason we’re doing this. In the case of pickles, they’re often packed in salt and vinegar and then pasteurised. This actually makes your fermentables more about the taste rather than a true digestive aid. Fermenting at home, on the other hand, is far more beneficial because yours is offering up to a whopping 100 times more probiotic than supplementation can offer. It’s also more cost effective which, over time, will make a huge difference to your bank balance.
When the weather begins to warm up, pickle season kicks off! I start with Lebanese cucumbers and then move on to the small pickling cucumbers when they make their way into the farmers’ markets in the summer. Once made, all your ferments keep for many months in the refrigerator, so always make sure to have extra jars to hand and stock up before the end of the season. This keeps you in pickles throughout the colder months when the baby cucumbers aren’t so easy to come by!
How to eat fermented foods?
If you’re new to fermented foods, it’s best to start off slowly. Even just having a small amount of the juice may be the cautious approach, particularly is your gut is very damaged. This is because as you introduce the good bacteria, it combats the bad. These then die off and release toxins which may give you some unpleasant symptoms. Build up your consumption gradually, until you’re eating between a quarter and a half cup, one to three days every day.
lacto-fermented garlic dill pickles
(fills a 2L fermentation jar or crock)
Print the recipe here
2+1/2 lb lebanese or small pickling cucumbers
3 large cloves garlic, halved
small handful dill sprigs
4 cups filtered water
5 tbsp Maldon salt
Start by thoroughly washing your crock or preserving jar in hot soapy water and leaving to air dry. Put the cucumbers into a large bowl of ice cold water for 30 minutes (this helps to retain crispness). Trim them very slightly at the blossom end, then halve Lebanese cucumbers lengthways (keep small pickling cucumbers whole) and put them into your crock, along with the garlic and dill sprigs.
Stir the water and salt together in a jug until dissolved and pour over the contents, leaving a 3/4 inch gap between the top of the cucumbers and the rim of the crock. Put the ceramic or glass weight on the top, make sure everything is below the water level and clamp down the lid. Stand the crock on a plate and cover with a tea towel. Leave for around 5 days at room temperature, bearing in mind this may take a shorter time in high summer and longer in mid winter. They are ready when they taste ready to you and at this point, transfer them to the fridge to stop them pickling further and maintain their freshness. Make sure your pickles are submerged in the brine at all times to avoid forming mould and don’t forget to reserve a cup of the liquid for your next batch. We also like to drink shots of the pickling brine, which is so good and also contains plenty of essential probiotic.
Note: These pickles are winner with my {quick} wild salmon and leek paté, as shown in the above pic!
What crock do you use, recommend? Can you use a jar?
Hey Julia, the jars I use most often, and prefer, are made by le Parfait. Fido jars are also good. Basically the type that has a rubber seal and wire clamp!
Do you mind telling me the jar that your pickles are tucked into in the photo? 🙂
Of course 🙂
The crock in the photo is this one. However to be honest I actually prefer using these jars – perhaps not as fun to look at but they work better for me.