Fermented foods are foods that have been through a process of lactofermentation in which natural bacteria feed on the carbohydrates, sugars and starch in the food creating lactic acid. This process preserves the food, and creates beneficial enzymes, b-vitamins, omega-3 fatty acids, and various strains of probiotics.
Fermented foods are rich in live bacteria that replenish the microbiome, helping it maintain the right proportion of friendly bacteria for optimal health.
A balanced microbiome regulates the immune system, metabolism, sustains the gastrointestinal tract, supports mood and brain function, produces crucial vitamins and nutrients, and helps us maintain a healthy weight.
PLUS it's pretty easy to do... Below I'm sharing my fermented English cucumber recipe.
(Best if you can purchase organic)
- 1 large English cucumber
- 1/2 cup fresh chopped dill weed
- 1 tbsp dried dulse and/or nori flakes (types of sea weed)
- 1 small yellow onion
- 1 tbsp sea salt
- 1 to 2 cups unpasteurized apple cider vinegar
- Filtered water
- Glass mason jars for packaging and storing
- Wash the cucumber and cut the ends off. Slice it into thin rounds and then cut the rounds into halfs. Place the cucumber slices into a large bowl.
- Peel the outer layer of the onion skin off and then chop the onion into small diced pieces. Put the onion into the bowl with the cucumbers.
- Add the fresh chopped dill weed, the salt, and the dulse/nori flakes into the bowl and mix everything together well.
- Using your fingers or the end of a wooden spoon, begin to pack all the ingredients into your mason jars. You want them packed and pressed into the jars very tightly. Leave about 1 inch of space from the lid.
- Once the jars are packed, then fill half of each jar with filtered water and the rest with apple cider vinegar. Make sure all of the slices are submerged in the water/vinegar.
- Lightly sit the lid on top of the jar but DO NOT close it. Natural gases are created during fermentation so it needs space to escape. Let the jars sit at room temperature for 48 hours and then you may put the lid on all the way and place in the fridge. After a few hours of refrigeration they are ready to consume!
- You can store them for up to 8 weeks in the fridge.