I make ferments and teach workshops.

Fermentation 101 Sheet

Fantastic Fermentation

Fermentation is the oldest and safest form of food preservation. Lacto-fermentation, powered by naturally occurring Lactobacillus bacteria, has been used for over 10,000 years in cultures around the world.

With a vessel and salt, we can harness a natural transformative process to create something delicious, funky, and nourishing. Through the magic of brine and time, we can preserve what is important to us.

When you create or eat a ferment, that is a unique blend of human and earth components that will never exactly be the same again.

Lacto-Fermentation Basics

It is important to create a salty, anerobic (no oxygen) environment. If food is exposed to air without enough salinity, bacteria can grow that can make us sick. As long as the vegetables stay under the brine, the food will not rot. This is why fermentation is such a safe preservation tool, but there are simple rules to follow. 
  • Start with clean tools and containers.
  • Keep vegetables submerged under the brine line at all times
  • Watch for mold (a little yeast on the surface is harmless, but fuzzy mold means don't eat me!)
  • Store at safe temperatures (room temperature to ferment, fridge to slow)
  • Trust your nose (sour and funky aroma = good, a rotten smell = toss it)

How Does Fermentation Work?

Lactobacillus bacteria (found naturally on plants) eat sugars in food. Providing a salty, oxygen-free environment keeps harmful microbes out while encouraging the good ones that promote gut health.

This process produces lactic acid (which preserves the food and gives ferments some funk) and carbon dioxide (which adds some fizz).

Beginner Sauerkraut Recipe

This is a simple cabbage slaw ferment that is great for beginners.

It is endlessly customizable. Once you feel comfortable with this basic recipe, you can start creating your own ferments to taste! 

Step 1: Wash and shred your cabbage into bitesize (think coleslaw) pieces.

Step 2: Weigh shredded cabbage in grams. Multiply by 0.025 (2.5%) to find the amount of salt needed in grams.

Step 3: In a large bowl, pour salt over cabbage. mix well with your hands and allow to sit for 5-10 minutes.

Step 4: Massage salt into cabbage well. Cabbage will be giving up lots of moisture. Let sit for another 5-10 minutes.

Step 5: Pack cabbage into jar tightly, one layer at a time. Press down with your knuckles until the liquid covers the cabbage.

Step 6: Add glass or ceramic weight to keep cabbage below the brine level. Add airlock to top. Label the crock with the date.

Step 7: Ferment at room temperature for 4-14 days. Watch for bubbles - this indicates fermentation.

Step 8: Begin to taste at day 4 and continue tasting until you are satisifed with the flavor.

Step 9: Your sauerkraut will keep well in the fridge for at least a few months. Enjoy with everything!

LOOKING TO LEARN?

I offer fermentation workshops for small and large groups. I’ve taught fermentation classes to students from ages 12 to 75 and can teach fermentation techniques to anyone interested to learn.

Reach out for more details!

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