Fermented Veggie Recipes

Improved directions! To download a two-page pdf of directions, click the following: FermentedVeggies.
Note: This pdf may be handed out, so long as no changes are made to it.

Can’t open pdfs? View the instructions here:

Equipment Needed Per Medium Cabbage

  • mixing container (large bowl, pot, etc)
  • grater (hand grater, electric food processor, spiralizer, etc)
  • sea salt. Note: Every salt has a different impact on ferments, so each type of salt is used in different amounts. For more information, you can Google this topic. Per medium cabbage, I use approximately one tablespoon of Sel Marin de Geurande unrefined sea salt from Brittany.
  • black pepper (pre-ground or freshly crushed peppercorns)
  • wide mouth mason jar(s) providing 1.5 litre of space (two one-litre jars or one 1/5 litre jar)
  • tight-fitting lid

Recipes

Ginger Garlic Veg

  • whole green cabbage
  • several carrots
  • two or three garlic cloves
  • peeled ginger
  • one whole onion

Curried Carrot Kraut

With thanks to Vibrant Living raw foods guidebook, by James Levin and Natalie Cederquist. As they note in their book, “The carrots provide a bit of sweetness which complements the curry, as well as contributing to a lovely orange colour. A delicious full-flavoured kraut, great as a side dish or over a salad.” Vibrant Living has two more veggie ferment recipes plus six for nut yogurts and cheeses.

  • whole green cabbage
  • six to seven medium carrots
  • one small onion
  • one garlic clove
  • two tablespoons of curry powder

Dill Kraut

Fantastic with mixed greens, cabbage rolls, etc. Mix with goat yogurt for a sour cream ‘n dill chip or veggie dip!

  • whole green cabbage
  • ½ large onion
  • two garlic cloves
  • 1.5 tablespoon of dried dill weed (or other amount of fresh)

Directions

  • Remove the two outmost cabbage leaves and set aside (this will be used later)
  • Shred the vegetables listed in your preferred recipe, above
  • If doing the curried or dill kraut, add the curry or dill now
  • Add sea salt. Again, every salt has a different impact on ferments, so each type of salt is used in different amounts. For more information, you can Google this topic. Per medium cabbage, I use approximately one tablespoon of Sel Marin de Geurande unrefined sea salt from Brittany.
  • Add ground black pepper or crushed peppercorns, to taste
  • Mix this up a bit and start kneading. You can get extra leverage by placing the mixing bowl on the floor and rocking your whole body over it. Note: Some people skip the kneading altogether by simply adding salt water or salted cabbage or carrot juice over the batch.
  • After a few minutes, juices will start to form
  • Continue kneading until firmly pressing your hands flat over the batch draws juices over much of your hands.
  • Stuff the mixture into jar(s), leaving at least one inch of air space at the top
  • Press the batch down, to get most of the air pockets out. Juice will rise to the top.
  • Press pieces of whole cabbage leaves on top, right to the edges of the jar (even going up the sides of the jar a bit), using it to “seal” the top layer of shredded veggies. The juice will rise up over much of the leaves.
  • With at least 1″ of air space between the veggies and lid, close the jar tightly
  • Place the jar in an area away from direct sunlight, in an area generally 18-24 Celsius. (In an Excalibur dehydrator, set the machine to its lowest temperature point, ie. just barely ‘on’. Here it runs at mostly 20/21, which is perfect.)
  • Only after 4-7 days (4 if in an area of the house running closer to 24 degrees; 7 in an area running closer to 18-21), open the jar. It will likely bubble to the eyes and fizzle to the ears. Remove and throw out or eat the top cabbage leaves. Put the jar in the fridge. The batch can be eaten any time from this point forward, but will continue to deepen in flavour over subsequent weeks. It will keep in the fridge for several months.
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22 thoughts on “Fermented Veggie Recipes

  1. What is an Omega homogenizer? I’m just getting prepared for this journey and wonder what equipment I need to invest in…I have an immersion blender and a very old food processor…Thank you for helping to make this approachable!

    Lynn

  2. Hi Baden,
    LOVE your website. You make me feel excited about GAPS – and cooking GAPS food – instead of like I am punishing myself for being bad.

    I was wondering what brand of curry you use. I tried one brand and did not care for it. What’s a good one?
    Leslie

    • Hi Leslie,

      Thank you!!

      Before I answer your specific question, I need to point out that GAPS supports the use of pure, single spices only. That said, curry is one place I make an exception. I use Certified Organic Curry Powder by Frontier Natural Products Co-op. I could not fathom a difference between this, and each of its components purchased separately by the same company then blended together by me instead of by them.

      Anyone concerned with blended vs single spices can check out Paul Stocker’s amazing blog. He blends his own spices. I could not locate one there for curry, but did find his Garam Masala. He also has many fantastic SCD recipes!

      Cheers,
      Baden

  3. I have a cabbage ferment I made in the fall from fresh cabbage, sea salt and whey. I put it in the fridge and forgot about it. I checked it yesterday, still smells the same and looks fine. Do you think it would be ok to eat? Will it still be beneficial? I don’t have access to good cabbage right now so I’m not sure what to make.

  4. Hi Kat:

    Yep. Once fermented, it will last several months in the fridge and still be chock full of good stuff.

    Traditionally, people started all their krauts at cabbage harvest, then ate for months and months.

  5. Hi,
    could i use a heating pad on low heat for my ferments? I’ve used it for yogurt and it works really well. i’m not sure about leaving it on for six days. doesn’t sound safe. i think the apartment gets too cool during the day while i’m out to properly ferment veg. i’ve been leaving it out for 3 days per nourishing traditions. any thoughts? can’t afford the dehydrator right now.

    • Hi Brad,

      Definitely! One person I know that does this sets out the pad, then a piece of glass (leftover from a broken shelf), then the ferment jar. She finds this maintains the right temp.

      I can’t speak to the safety of this method – I simply know nothing about heating pads.

      My grandmother fermented her krauts for several months at a time in a cool cellar. In the fall, she threw whole cabbages into a bin, freely salted the batch, and let it sit for several months, scooping some out at will.

      Basically, fermenting at 69-75 F will make a great batch in 4-7 days. Lower temps will still ferment, they’ll just need more time.

      Are you on our Yahoo support list, by any chance? If so, I would post your q there, too.

      Sincerely,
      Baden

  6. Hi Baden, what is your opinion on salt in a toddler’s diet. I worry that DD ingests too much salt via the crout juice and the fermented veggies on top of the one in the food. Thank you
    Teo,UK

    • Hi Teo,

      I don’t worry about salt at all. (I grew up on a low-salt diet and that was not good for me.) We don’t use excess amounts, and we use a good quality Celtic sea salt.

      If you have concerns, you would need to measure your child’s salt intake and have that assessed by a professional.

      All my best,
      Baden

  7. Hi Baden! I’m new to GAPS (just starting the intro diet) and am about to make my first batch of sauerkraut. I am just a little confused though about the different methods. This one is different than the one in the GAPS book – does it matter which one I use? The one in the GAPS book doesn’t have any salt in it which seems odd as that seems pretty crucial to the fermenting process. Am I missing something or did I read NCM’s recipe wrong? Thanks for your help! And all the recipes!

    • Hi Kelsey,

      I’m only familiar with the ones I’ve posted here. They’re tried, true and simple. I would just use one of those.

      All my best,
      Baden

  8. Hi Baden,

    In the above statement: (In an Excalibur dehydrator, set the machine to its lowest temperature point, ie. just barely ‘on’. Here it runs at mostly 20/21, which is perfect.) What do you mean by 20/21?

    Thank you.

  9. Hi Baden,
    First, I want to thank you for your work and this wonderful site.
    Second, I have a question. I made my sauerkraut and opened the jars after 5 days and it didn’t fizzle, so I am assuming it isn’t ready. Can I let the veggies ferment after opening the jars or did I destroy the fermenting process by putting allowing air in when I opened the jars?
    Thank you
    Ramona

    • Hi Ramona,

      Was the area around the ferment in the correct temperature range? (Cooler temperatures can demand longer fermentation times.) The fizzle I listen for is somewhat subtle, and often caught only if I have my ear close to the jar’s top when I open it. In any case, yes, you can re-close the jars and continue fermenting it after opening.

      All my best,
      Baden

  10. I have some concerns with fermented foods. I understand fermented foods to be high in glutamate and that glutamate can become addictive and also hurtful in the long run for the brain if not kept in balance with GABA. I understand sources of glutamate make people feel good initially because they tickle glutamate receptors and that feels good (that is why MSG Is addictive). Also the umaml receptor on the tongue is excited and rewarded by any form of glutamate. That IS why many foods have MSG added to them as the taste bud loves any form of glutamate.

    Can GAPS be effective without ferments? Can it be effective with limited ferments? How does one monitor that glutamate/GABA balance when using fermented foods? Is the price of more ample probiotics within ferments costing the brain in the long run?

    Thanks for your help,
    Karyn

  11. Are there any fermented food recipes that DO NOT involve cabbage? I’m allergic to cabbage and I would like to know alternatives so I can follow this diet effectively. Please respond asap! Thanks.

    • Hi Frankieroccog,

      You’re right that cabbage is used very, very often as a base for ferments. This is because cabbage is naturally chock full of what we’re after. However, YES, many other foods can be fermented, too, and offer excellent bacteria! I suggest doing an internet search for non-cabbage ferments or connecting with the very creative Sandor Katz (or his website) at http://www.wildfermentation.com/ You can also rely on non-veggie ferments such as yogurt and kefir, whether based in dairy, coconut water, or other foods.

      All my best,
      Baden

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