Why You Should Be Eating Fermented Veggies (Plus Easy Recipes!)

Before you say, “No thanks!” to familiar fermented foods like kimchi, sauerkraut, and miso, consider this: these nutritional powerhouses come with serious health benefits and a rich history.

Remember that it takes about 10-15x to be introduced to a food before you start to like it, so do not give up on these probiotic packed foods that will change your health!  For centuries, cultures worldwide have relied on fermentation to preserve food and maintain health, especially before modern medicine and refrigeration.

Why Fermented Foods?

Fermented vegetables aren’t just a tangy addition to your plate—they’re loaded with living microbes that increase your health in priceless ways. Let’s not forget they are also packed with nutrients that support overall well-being. Here’s why you should add them to your diet:

✔️ Boosts Immunity — Probiotics help strengthen your immune system and remove toxins from the body, increasing energy and stamina. Within just a couple weeks you can feel the difference.

✔️ Aids in Weight Management — A strong immune system and balanced gut bacteria can enhance metabolism and promote fat loss. A strong immune system also boosts your metabolism so they work together. 

✔️ Improves Digestion — Fermented veggies aid in nutrient absorption, reduce bloating, and ease symptoms of IBS. Your digestive system is directly related to the food you eat and how well you care for your gut microbiome so if you need to see some improvements this is an easy place to start! 

✔️ Enhances Skin Health — The probiotics in fermented foods contribute to clearer, healthier skin. Your skin can be a reflection of what’s going on inside your gut. 

✔️ Reduces Inflammation — Fermented foods help balance gut flora, reducing inflammation and promoting overall health.

✔️ Balances Hormones — A healthy gut plays a crucial role in hormonal balance. They learn to get better at their roles in your body and paired with a good nights sleep, fermented foods can strengthen us from the inside out. 

✔️ Tastes Delicious — Once you develop a taste for them, fermented veggies can become a favorite snack or side dish! They really do add so much flavor without extra sugar and preservatives form other condiments! I’m I’ve the the dill and garlic flavor and all it adds to sandwiches, salads, wraps, bowls, and toasts. 

Want to learn more about probiotics and their amazing health benefits? Check out this post on how probiotics support digestion, immunity, and overall wellness!

What Are Fermented Vegetables?

Fermented vegetables undergo lacto-fermentation, a natural preservation method that enhances their nutritional value. During this process, beneficial bacteria break down sugars and produce lactic acid, which gives fermented foods their signature tangy taste while increasing their vitamin and enzyme content.

Now, it’s time to see what the buzz is all about and try making your own! Fermenting vegetables at home is easier than you think—just chop, pack, and let nature do the rest!

Easy Fermented Vegetable Recipes

Here are some simple and delicious recipes from Cultured Food Life to get you started!

Blueberry Spinach Kraut

Ingredients:

• ¼ tsp starter culture or ¼ cup kefir whey

• ½ cup blueberry juice

• ½ head green cabbage, shredded or finely chopped

• ½ tbsp Celtic Sea Salt

• 1 handful spinach, chopped or shredded

• 1 large shallot, finely chopped

• 1-½ cups blueberries

• Water, spring or filtered

Instructions:

1. Mix the starter culture or kefir whey into the blueberry juice and mix well till culture package is dissolved.

2. Place the shredded or chopped cabbage in a bowl and add the salt.

3. Add the rest of the ingredients and mix together well. Firmly pack the mixture into glass canning jar, leaving an inch or two for the cabbage to expand when it ferments.

4. Add the starter (or whey) to chopped vegetables and fill the jar with water, leaving an inch or two at the top.

5. Seal jar tightly and let sit on your counter for 6 days, then place in refrigerator.

6. I like the taste best after it has been in the fridge for a few weeks. It gets better with age and at 4 to 5 weeks it is super tasty.

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Cultured Carrot Cake In a Jar

Ingredients:

• 2 cups carrots, shredded

• 2 whole apples, shredded

• 4 whole dates, chopped

• ⅛ cup walnuts, chopped

• ⅛ teaspoon nutmeg

• ⅛ teaspoon cloves

• ½ teaspoon cinnamon

• ½ teaspoon Celtic Sea Salt

• ½ teaspoon vanilla

• ⅛ teaspoon Veggie Starter Culture

Instructions:

1. Combine the carrots, apples, dates, and walnuts in a bowl and stir to mix.

2. Add the nutmeg, cloves, cinnamon, salt, and vanilla and stir until evenly incorporated.

3. Transfer the mixture to a jar and sprinkle it with the starter culture. Then fill the jar with filtered water, leaving 2 to 3 inches of headspace to let the veggies bubble and expand as they ferment.

4. Seal the container and let it sit on your kitchen counter, out of direct sunlight, for 2 to 3 days. When it’s ready, the carrots and apples should still be firm but a bit tart.

5. Check the mixture every day to make sure the carrots and apples are fully submerged. If they have risen above the water, simply push them down so they are fully covered again. If white spots of yeast have formed on any unsubmerged pieces, do not worry. Remember, this isn’t harmful. Just scoop out the yeast and carrot or apple pieces it’s on and push the rest back under the water.

6. When the mixture is done fermenting, place it in the refrigerator. This will last for up to two weeks in the refrigerator.

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Garlic Basil Tomatoes

Ingredients:

• Cherry tomatoes

• Fresh basil

• Fresh garlic

• Salt

• 1/8-1/4 tsp liquid whey (or a starter culture)

• Filtered water

Instructions:

1. Pack the cherry tomatoes, fresh basil, and garlic into a jar.

2. Add the salt and liquid whey (or starter culture).

3. Fill the jar with filtered water, leaving some space at the top.

4. Seal with a plastic lid and let it ferment at room temperature for about 5-7 days.

Pro Tip: If you don’t have liquid whey, you can buy a starter culture on Amazon. You can also ferment veggies using just salt, but the process will take longer. Avoid using table salt; opt for sea salt or Himalayan salt instead.

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Cultured Carrots With Lime

Ingredients:

•  ¼ tsp starter culture plus ½ cup water, or ¼ cup kefir whey

• 1-½ lb small carrots

• 1 lime, zested and removed in 1-inch strips with a peeler

• 2 bay leaves

• 1 tbsp Celtic Sea Salt

Instructions:

1. If using the starter culture, stir together the culture and water. Let the mixture sit while you prepare the other ingredients- around 10 minutes.

2. Trim the carrots, cut them into pieces, and divide them evenly between two 1-quart jars.

3. Add the lime strips, bay leaves, and salt to the jars. 

4. Divide the starter culture or the whey between the jars and fill them up with filtered water, leaving 2-3 inches of headspace to let the carrots bubble and expand as they ferment.

5. Seal the containers and let them sit on your kitchen counter and out of direct sunlight for three days. 

6. Check the carrots every day to make sure they are fully submerged. If they have risen above the water, simply push them down so they are fully covered again. If white spots of yeast have formed on any unsubmerged carrots, do not worry. Remember, this isn’t harmful. Just scoop out the yeast and carrots that it’s on, and push the rest back under the water. 

7. When the carrots are done fermenting, place them in the refrigerator. They will keep for up to nine months.

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Gut Juice: Your Winter Wellness Secret

This probiotic-packed juice can be your go-to remedy during cold and flu season. Just two tablespoons can help fight stomach distress, food poisoning, viruses, colds, or the flu. Thanks to billions of beneficial microbes, it supports recovery and keeps your immune system strong!

Gut Juice Recipe

Ingredients:

• 1 packet Cutting Edge Starter Culture + ½ cup water (or ½ cup kefir whey)

• 1 small cabbage (about 1 lb), cored and finely shredded

• 1 apple, cored

• 2-inch piece of ginger, shredded

• 1 tbsp Celtic sea salt

• 1 lemon, sliced

Instructions:

1. Stir ¼ tsp starter culture into 1½ cups of water and let sit.

2. Shred the cabbage, apple, and ginger, then mix in a bowl with sea salt. (Trader Joe's hack: Use pre-shredded cabbage to save time!)

3. Line a glass quart jar with sliced lemons and spoon in the mixture.

4. Fill the jar a little over halfway, then add ½ cup of starter culture (or whey).

5. Fill the rest of the jar with filtered water, leaving 1.5-2 inches of headspace.

6. Seal tightly and let it ferment on the counter for six days (away from direct sunlight).

7. Check daily to ensure ingredients remain submerged. If they rise above the liquid, push them down.

Fermented vegetables are a simple yet powerful way to improve your gut health, boost immunity, and add delicious variety to your diet. Give it a try and let me know your favorite recipes!

Frequently Asked Questions

1. Can you make gut juice without whey for those who can’t consume dairy?
Yes! Just add two extra teaspoons of salt and massage it into the cabbage, apple, and ginger mixture to release natural juices before packing it into the jar. Also, double the lemons for extra fermentation power!

2. How do you use gut juice once it's ready?
Gut juice is best used when you're feeling unwell or need an immune boost. Take two tablespoons a couple of times a week to support your health.

3. Should I eat the gut juice mixture or just drink the liquid?
Just drink the liquid. To extract it easily, use a non-metal spoon (stainless steel is fine) to press down the veggies and collect the juice.

4. Where do I store gut juice, and how long does it last?
After fermenting for six days, store the jar in the fridge. It stays fresh for up to nine months! Use it whenever you need an immune system boost.

Learn More About Fermentation

• One of the best resources for cultured food recipes is Cultured Food Life. You can explore her recipes or purchase her books at:🔗 Cultured Food Life Recipes

• Curious about probiotics and their full range of benefits? Be sure to read this post for more insights on how probiotics support your gut and overall health!