Beginner’s Guide to

Lacto Fermentation

If you're a newbie fermenter, nervous about the whole lacto fermentation process or wondering how to solve your fermentation problems, discover my top tips to help you ferment veggies at home.

Tip #1 Opt for clean sterilized jars

Clean your jars by washing them thoroughly in warm soapy water. Don't forget to clean the lids as well. To sterilize, send the jars (not the lids) for 15 minutes at 150 degrees Fahrenheit.

Tip #2 Rinse using un-chlorinated water

 If the water is too mineral-rich or lacks the required minerals, it will impact fermentation. Use spring, distilled, or filtered water because chlorinated water might hinder fermentation.

Tip #3 Prepare vegetables

Make sure all of your vegetables are clean. You can grate, shred, chop, slice, or leave the vegetables whole. It's entirely up to you.

Tip #4 Use the right type of salt

Use salt free of iodine and/or anti-caking agents. Salt inhibits growth of undesirable microorganisms and favours the growth of desirable Lactobacilli bacteria.

Tip #5 Submerge vegetables completely

Cover the veggies with salt water and make sure they're completely immersed. To cover the vegetables entirely, you can add a little extra water on top.

Tip #6 Label the jar

Make sure you write the date on the jar. This will come in handy later when you have several jars of lacto fermented vegetables and can't remember which one is the oldest.

Tip #7 Don't guess amounts

For optimum results, use measuring jugs, weighing scales and measuring spoons. You don't want to guess amounts!

Tip #8 Seasons matter

In the summer, the vegetables ferment faster than they do in the winter when fermentation might take up to seven days.

Tip #9 Remove any mould

If you notice mould, discard it! The top is exposed to oxygen, promoting yeast and mould growth, but everything below the brine should be fine because of an oxygen-free environment.

Tip #10 Ferment for 2-3 days (in Summer)

Leave the jars on the counter for 2-3 days (temperature around 72 degrees Fahrenheit) before moving them in the fridge.

View Recipe

DYI

Easy Fermented Vegetables

YIELD

Total time

Protein

FIBRE

8 servings

20 minutes

2 g

2 g

An excellent source of vitamin C

An excellent source of vitamin A

Low carb, 6 g of net carbs

Nutrition facts per serving

Source of probiotics