Preserving like our ancestors did
Healthy vegetables that keep and are great for digestion and the immune system
Lacto-Fermentation vs Vinegar Pickling:
Lacto-fermentation, also known as saltwater pickling, is a traditional preservation method that utilises the natural bacteria found on vegetables and fruits in order to preserve them. Vinegar pickling, also known as quick pickling, by contrast, utilises vinegar to destroy all bacteria found on vegetables and fruits, thereby preserving them in the process.
In Lacto-fermentation, we create an ecosystem for Lactobacillus (the same bacteria found in yoghurt) to thrive and convert carbohydrates into lactic acid. The acid acts as a natural preservative. The result is not only delicious but also healthy – aiding digestion and boosting the immune system.
Four essentials of lacto-fermentation:
Salt: The salt brine regulates fermentation by enabling positive bacterial growth and inhibiting negative bacterial growth. Use kosher salt or sea salt, nothing with added iodine. Maldon sea salt works really well.
Spice: Add your desired pickling spices to saltwater to infuse flavour into the brine. Tannin-rich leaves such as bay leaves help keep the crunch. Garlic, dill, mustard seeds, coriander, peppercorns, chilli peppers and cinnamon sticks are standards.
Produce: Choose the freshest, thinnest cucumbers possible. Crooks cucumbers are perfect. Kirby is the best choice variety. Cucumbers can be replaced with green beans for similar flavour results and a consistent crunch.
Patience: The true process of fermentation involves waiting as the bacteria go to work. Be sure to keep your jar in a moderate temperature space (65-75 degrees F). On your kitchen worktop should do the trick. Keep your veggies under the salty brine – so cover them completely. Anything above the liquid might get a tad mouldy. Mould can happen and it is OK. Anything white can be scraped away/cut off from the veggies, and the rest will be just fine. Once the pickles reach the desired flavour, put them in the fridge to stop the fermentation process and keep them there. Enjoy!
Garlic Dilly Beans
Garlic Dilly BeansUtensils
- Measuring jug
- Measuring spoons
- Knife
- Board
- Kilner jar with a seal
Ingredients
- Crooks cucumbers – enough to fill your jar, cut into long pieces OR
- Green beans, with the ends trimmed (around three 220g packs will fill a 1 litre Kilner jar)
- Three cloves of garlic, peeled and chopped or sliced
- Water
- Maldon salt
- ½ tsp mustard seeds
- ½ tsp peppercorns
- ½ tsp coriander seeds
- Fresh dill stems
Method
- Carefully measure out 473ml water in a jug.
- Add 1 level tablespoon and 1 level teaspoon of kosher salt or Maldon sea salt.
- Stir really well to dissolve the salt fully
- Place 1/2lb cucumbers cut into long pieces, or the green beans – standing tall in the jar – as many as will fit. Squeeze them in tightly. Add in 1-2 bay leaves, 1-3 cloves of chopped garlic, 2-3 sprigs of dill, ½ teaspoon each of seeds such as mustard seeds, coriander seeds, peppercorns (or whichever you choose to your desired taste).
- Have another 473ml water mixed with 1 level teaspoon of kosher salt or Maldon sea salt. Then use this to top up the water in the jar with the vegetables. Do it slowly making sure you have at least an inch between the liquid and the top of the jar.
- Seal the jar and leave closed.
- After two days, “burp” the jar ie open the lid and leave open for about thirty second. Some bubbles may rise to the surface. Then reseal the jar. Do this every day for about 7 days. After 7 days – taste a bean or piece of cucumber. If you like the taste, stop the fermentation process and store in the fridge.
Healthy vegetables that keep and great for digestion and the immune system
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Bon appetit!
An adaptation from a recipe by Liz Alpern of The Gefilteria, New York
Click here for more of The Gefilteria Recipes