The Power of Fermenting Vegetables

Fermented foods are powerful detoxifiers, as they help break down and eliminate toxins from your body. They also help improve gut flora since they provide a large number of beneficial bacteria that perform a series of amazing functions:

• Aid in better digestion and absorption of food.
• Production and absorption of vitamins (B12, K).
• Reduce the risk of cancer, mainly colon cancer.
• Improve mood and mental health.
• Help prevent acne.

Fermenting your vegetables is simple

You only need the vegetable to ferment, seawater (or celery juice), a glass jar, and to follow these steps:

1. Choose your vegetables to ferment, always considering your sensitivities. Cabbage is the classic choice because it makes “sauerkraut,” but you can do it with almost any vegetable, such as cucumber, beet, etc.
2. Wash them thoroughly with plenty of water to remove residues and contaminants.
3. Grate, chop, or crush the vegetables, making sure they are uniform, depending on whether you will use them as a starter, condiment, or snack. The smaller the pieces, the easier they ferment.
4. Place them in a glass jar, preferably one that closes hermetically and has a wide mouth. Use a masher to press down the vegetables until the jar is full and air pockets are eliminated.
5. Add seawater until the vegetables are completely covered. This suppresses the growth of undesirable bacteria. If you don’t have seawater, you can substitute with celery juice.
6. Cover with a cabbage leaf and seal the jar.
7. Store the jar in a warm and slightly humid place at about 20–24 ºC (68–75 ºF) for 24 to 96 hours. This activates the fermentation process.
8. Finally, store them in the refrigerator to slow down the fermentation process.
9. Recommendation: keep a record of your fermented foods—ingredients used, preparation date, days of fermentation—so you can gradually find the perfect point for your own recipe.