Recipe: Spicy Red Blend Cultured Vegetables
Fermentation is one of the oldest ways to preserve food. When we ferment our foods, we purposely expose them to selected probiotic microbes and encourage these microbes to grow by placing the food in a warm room or temperature controlled environment. As microbes feed on the sugars in the food, they break down the plant fibers ( cellulose), the proteins and the fats. They also preserve it. In truth, fermented foods are survival foods.
Fermented foods and drinks are the “rock stars” of The Body Ecology Diet. Cultured vegetable recipes are an excellent source of beneficial probiotics that can help support a healthy gut microbiome, which in turn can help promote a robust inner ecology and boost the immune system. They offer numerous health benefits, such as improved digestion, immune system boost, and reduced inflammation.
But the benefits of cultured vegetables don’t stop there. They’re also an excellent source of nutrients, including vitamins, minerals, and fiber. This includes vitamin C, vitamin K, and potassium. And because the fermentation process breaks down the vegetables’ cell walls, their nutrients become more bioavailable, meaning your body can absorb and utilize them more easily.
If you’re looking for a delicious and nutritious way to add to your diet, give cultured/fermented vegetables a try. Add more fermented veggies into your diet today:
- Start eating fermented veggies as a topping for salads, tacos, or sandwiches, or simply enjoy them as a side dish with your favorite meal.
- Consume in small amounts at first to prevent excess gas and bloating.
- Cultured vegetables have a tangy, slightly sour taste that pairs well with a wide range of dishes.Making your own cultured vegetables is also surprisingly easy. All you need is some fresh vegetables, herbs, and a little bit of time. You can experiment with different flavors and spices to find your perfect combination, but go easy on herbs that can pack a powerful punch of flavor. Once you’ve made your first batch, you’ll be hooked!Not only are they a great way to support your immune system and improve your overall health, but they’re also a delicious and versatile addition to any meal.
Here are the materials and steps to prepare the cultured vegetable recipe.
3 Heads Red Cabbage
6 Large Carrots
2 Red Pepper
3 to 4 Cloves Garlic
1 Poblano Pepper (with some seeds to spice up)
2 Bunches Cilantro
- Dissolve one package of Body Ecology’s Veggie Starter Culture in ¼ cup warm water.
- Allow the starter to rest and “bloom” for 20 minutes or longer. While the starter rests, combine cabbage, herbs, and garlic in a large bowl.
- Remove ½ of the mixture and blend with enough water to create brine.
- Add Veggie Starter Culture to the brine.
- Pour the brine into the bowl with the remaining shredded cabbage, herbs, and garlic. Gently mix.
- Pack the mixture tightly down into as many pint or quart sized glass jars as necessary. Press out as much air as possible, leaving 2 inches from the rim for veggies to expand.
- Roll up outer cabbage leaves into a tight “log” and place on top, filling the remaining 2 inch space. Clamp jars closed or tightly screw on the lid.
- Let veggies ferment on the counter at approximately 70 degrees Fahrenheit or at room temperature for 1–2 weeks. Refrigerate to slow down fermentation.
This recipe yields approx. 8 quart sized jars.
Storage and Safety:
Fermented vegetables will be safe to eat for up to one year but they will continue to become more and more sour. They also won’t have as many live beneficial bacteria after about 2 months.
- Veggie Starter Culture: the super power probiotics needed to make the cultured vegetables
- Swain M, Anandharaj M, Ray R, Rani R. Fermented Fruits and Vegetables of Asia: A Potential Source of Probiotics. National Library of Medicine. 2014:250424. [PubMed]