EVERYTHING YOU NEED TO KNOW TO START FERMENTING …

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Clublatest Probiotic & Gut Healt

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NOURISHED ESSENTIALS

Primerfermenting

Th e Lacto Fermentation Guide

EVERYTHING YOU NEED TO KNOW TO START FERMENTING TODAY

©COPYRIGHT 2016

ALL RIGHTS RESERVED.

This guide was written exclusively for the members of the Nourished Essentials Fermenting Club.

Let‘s Explore

fermenting fundamentals

About Fermenting

CONTENTS

name surname © Copyr ight 2014

“LET FOOD BE THY

MEDICINE AND MEDICINE

BE THY FOOD.”

-HIPPOCRATES

Words from

NourishedEssentialsWhether you are a seasoned fermenter or just starting your fi rst ferment, we wanted to prepare a guide to help you through the fermenting process.

Our line of products explores ways to incorporate more traditional cooking methods and techniques into our modern diet. The Easy Fermenter was invented so fermented foods would be easier to make.

Science is beginning to discover the importance of probiotics, and the eff ect a healthy gut has on our overall well being. By eating probiotic rich foods we are naturally introducing into our diet a wide variety of naturally-occurring micro organisms that many cultures have been consuming for centuries.

Please Enjoy!

GAVIN BERMAN

www.easyfermenter.com

[ 5 ] NOURISHED ESSENTIALS ©COPYRIGHT 2016

What is fermenting

and how does it work?Fermentation is the method of preserving food by using the good bacteria (probiotics) found naturally on the surface of fruits and vegetables. These bacteria convert the sugars in produce into lactic acid, a natural preservative. If you listen to the food ads, you may think that preservatives are bad, but in the case of lactic acid and those good bacteria that make it, not only is your food preserved, but the nutrition content is increased.

How does it work?

It is really quite interesting. The fact is, most bad bacteria hate lactic acid or any acid for that matter; they can’t stand to be around it. As with many traits we see in nature, these good bacteria have developed this mechanism to keep all of the yummy sugars found in the fruits and veggies to themselves by producing a byproduct that other bacteria can’t stand and steer clear of. Keeping these bad bacteria away gives them time to enjoy their tasty meal in peace, but we can benefi t from this as well.

Now, under normal circumstances, the bacteria would continue to eat the fruit or veggie until there is little to nothing left, but in a controlled environment, such as that created in the human-aided fermenting processes, which we will discuss a little later, we can harness this amazing circle of life process to preserve and add amazing fl avor to our foods.

Don’t be concerned about the “lact-“ in lactic acid. Lactic acid is not the same thing as lactose, found in milk, which some may be sensitive to or restricted from consuming due to dietary choices; rather the “lact-“ in lactic refers to the bacteria’s favorite type of sugar, lactose, which is found in milk. The bacteria are, therefore, called Lactobacillus. L. Acidophilus, a probiotic you are undoubtedly familiar with, is in this family, among many others.


What are the benefi ts

of fermenting food?The benefi ts are defi nitely something to get excited about. Before we talk about health, let’s put ourselves in the shoes of our distant ancestors and consider for a moment how excited those who fi rst discovered this process must have been to fi nd a way (long, long before the existence of refrigeration) to preserve the bountiful crops of the harvest and enjoy them throughout the winter when the alternative might have otherwise been near starvation.

And they didn’t even know about all of the health benefi ts yet. They knew that fermentation allowed them to keep their children’s bellies full, giving them energy


and vitality to tackle their days and live their lives.

“So, what are the great health benefi ts of fermented foods? “ you may ask. “I thought foods started losing nutrition the moment they were harvested and in the case of fermentation, I am taking even longer to consume it. Is there really any nutrition left at that point?”

If you are new to fermentation and asking these questions, you are an informed individual and you may be in for a great shock. Fermented foods don’t just retain their nutrition; the nutritional benefi ts actually increase dramatically from the process. The vitamin and enzyme levels go up dramatically.

I think we all know that probiotics (good bacteria) are found naturally in our gut and that when we consume more of them, the positive eff ects on digestion and our overall health are amazing. Digestion is how you absorb nutrients. Your life depends on it. If you have digestive issues, you are not absorbing nutrients as you should and you could be retaining toxins in your intestine walls that your body, with the aid of good bacteria, should be able to remove.

During the fermentation process these bacteria are multiplying in a controlled environment so you are getting many billions more of them than you would have if you had just eaten that cucumber or cabbage fresh.

Additionally, studies (which can be located by visiting the website for the US National Library of Medicine) have shown that the bacteria found in fermented foods may have an anti-carcinogenic eff ect in the gut, thus potentially preventing things like colon cancer, a very aggressive and often deadly cancer.

Another byproduct of the bacteria involved in the fermentation process is – wait for it – B12, among other B vitamins. B12 is normally found in meat and defi ciency can cause serious mood related issues (among other things), which makes fermented


foods a must for those living a vegetarian, vegan, or very low-meat lifestyle. If you already eat fermented foods, you may have noticed the mood boost you get almost immediately from consuming them or maybe that is just because they taste great. Either way, the B boost that can be achieved by consuming fermented foods is undeniable.

In addition to the nutrients found naturally in the food to be fermented, fermented foods are also rich in vitamins D and K2, which help with calcium absorption, for stronger teeth and bones and reduced infl ammation as well as providing vital support to many other processes and systems within our bodies.

And this is just scratching the surface. This could be a whole book itself.

It should be noted that all “fermented” products are not the same. Some fermented foods are made with a very diff erent process-high heat, vinegar, and other methods that destroy the benefi cial bacteria. These foods do not have the aforementioned benefi ts. If you got a little excited when you learned about all of the benefi ts of eating fermented foods, then you are going to love the rest of this book because we are going to talk about how easy it is to make these foods yourself. All you need is the know-how ( �) and a little curiosity (�) and the right tools --- We’re getting to that. Let’s get started.


Getting Started

with fermentingLet’s start with a checklist. Most of these items you probably already have in your kitchen or they are very inexpensive to buy. You will want to have:

• Something that chops like a slicer, knife, or food processor.

• A mallet or other blunt instrument. If your meat tenderizer has 2 sides, you can use the smooth side. This is not required for all fermented foods, but for many of the most common it is necessary so you will want to have it on hand.

• A large, break-resistant container that can take a bit of a beating as you pound your veggies.

• Unrefi ned sea salt or pickling salt.

• Filtered water.

• Mason jar.

• A weight to keep your produce submerged (If you do not use a weight there are other options for keeping your veggies under the brine).

• Easy Fermenter Lids.

TYPES OF SALT

For fermenting, there are three basic kinds of salt:

PICKLING SALT

SEA SALT

KOSHER SALT

Each salt has diff erent properties and will give a slightly diff erent taste, so it is important to consider your goals and preferences and choose the right salt for the


right job.

PICKLING SALT (OR CANNING SALT) is sodium chloride, so it is the most similar (but not the same) as your typical table salt. While this is the more traditional choice and least expensive, it should be noted that because it is sodium-based, those who are salt-sensitive or experience

bloating or high blood pressure would not benefi t from adding this amount of sodium to their diets.

SEA SALT is a type of salt that contains not only sodium, but also chloride, sulfate, magnesium, calcium, and potassium in varying quantities according to sourcing. These are all minerals our bodies need. Because it is more balanced in composition, it is a much healthier

choice, but will cost more. The most premium and benefi cial of sea salts is Himalayan sea salt, which contains an even more diverse array of minerals our bodies need.

KOSHER SALT is also an option for fermenting. Kosher salt, while very similar to table salt, has larger grains and is free of the additive iodine found in table salts, which can hinder the fermenting process. But just like pickling salt, it does not have a mineral balance. It should be noted that Kosher salt is not necessarily “kosher” in the typical use for the

word, and merely represents the fact that the salt is more “pure” because no iodine was added.

NEVER USE THE FOLLOWING SALTS…

POTASSIUM SALT, Potassium chloride, can be found in some stores with the herbs and seasonings. However, potassium salt while good in small quantities, such as those found in sea salt, is the antithesis of sodium. The cells of the produce to be fermented will react diff erently than they would in a primarily sodium brine and so use of this is not advised.

TABLE SALT, sodium chloride, also called iodized salt, has been infused with just a hint of iodine. Iodine is benefi cial in small quantities and was purposefully put into the salt for our health, because we get very little of it from our diets, which can lead to thyroid problems, but iodine hinders the ferment process.

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WHY DO WE USE SALT?

The sodium in salt pulls the moisture out of the cells, making them undesirable to bad bacteria while the good bacteria continue to multiply until they are plentiful enough to produce enough lactic acid to keep bad bacteria, mold, and yeast away themselves. Salt is a bit like a guardian or parent protecting you

as you grow until you can take care of yourself. When salt pulls the moisture out, it infuses the cells with the tasty sodium brine, which hardens the cells of the plant so that they are crunchy, rather than mushy, which is what would normally happen as bacteria break down a food item.

There is such a thing as adding too much salt, though, and ruining your batch, so be sure to follow the recommended measurements for your batch size. Having said that, let me add that it is hard to over-salt your batch. Once you have a little experience you will learn how to “feel” how much salt you need, but until then, recipes will help you get the best results.

OTHER TYPES OF CULTURES

A ferment can be started by combining only the salt, water, and the food to be fermented. However, to speed the process and create a more consistent ferment, cultures can be added. A culture, as you likely remember from biology, is the growth of microorganisms in a controlled environment. When we speak of adding a culture to our jar, we simply mean that you are adding living good bacteria that have been “raised” and nurtured in a controlled environment, typically for this purpose.

Instead of starting from scratch with the bacteria present naturally on the vegetable, you are helping the process along. Each culture type has its pros and cons and will have a distinct taste, so if you choose to use a starter, you will want to understand what you are looking for and you will likely want to experiment with diff erent kinds to see which taste you prefer.


Whey is a dairy-based culture and therefore not recommended for individuals who are lactose intolerant or choose not to consume dairy. Whey should be strained and fresh, because remember that your culture aff ects the taste of your ferment. You can create a ferment without salt, but remember the batch will be less crunchy, even mushy and is more susceptible to less desirable organisms like mold until the good bacteria completely colonize the batch. But it will ferment faster without the salt so your good bacteria may be able to out-sprint the bad and provide you with a yummy, lower sodium batch. Whey can be obtained by straining plain yogurt among other sources.

Kefi r Grains can be dairy or non-dairy based. Some of the sources are cow milk, goat milk, or coconut milk, fruit juice or sugar water. You can see how your choice would aff ect fl avor as all of these have distinct ones. They can be used in combination with salt to add crunch and taste to the batch or to slow the fermentation process.

Dried culture is packaged similarly to those packets of yeast that you buy to make bread. The foil packets contain the living, but dormant, bacteria that can be added to your batch. Make note of the expiration date, but like many things this can be extended by refrigerating the culture.


Dried culture is considered the most consistent culture, because as long as it is not severely expired, the live bacteria count and type will be much more stable. You can add some salt for crunch and fl avor without hindering the process although it will slow it down. It is important to note that veggie starter cultures do contain what amounts to a trace of dairy in the fi nished product because as stated before the bacteria that we want in our ferment love dairy and thrive on it. While this would likely not aff ect someone who is dairy sensitive, someone who chooses not to eat dairy for other reasons, may want to avoid this as a starter.

Multi-Generational Starters are another option for your batch. This is a great way to pass it on. You can simply harvest a couple tablespoons off your last batch (if recent) and add them to your new batch to speed up the process.

IT’S JUST WATER

It may seem so, but water is never just water. All water, except distilled, contains minerals: sometimes chlorine, fl uoride, barbiturates (drugs), caff eine, radon, petroleum, and arsenic. Now, most of the more harmful items on that list are typically in miniscule and harmless trace amounts, but what is in your water can aff ect your batch and so when available you should choose water sources most appropriate for the job and treat your water before using for best results.

Actually, when it comes to the fermentation process, we are more concerned about some of the less harmful items on that list. Water that is high in minerals is the enemy to fermentation, so spring water, well water, or mineral water which seem so natural and perfect for your healthy ferment will actually do harm. Rather you want soft water that has fewer minerals. You may be able to get this from your tap in some areas or, if your tap water seems to be of low quality or hard (high in minerals), buy a very inexpensive jug at the store, but read the label because most bottled water is spring water. Distilled water is the much better option.

If the water in your home is soft, you will know it. It actually has a silky, soft feel to it that you may not have noticed before. This can be a result of either the way it is treated at your local plant or by water softener that you may have added to the pipes that come into your house.


Aside from the minerals, your water source may additionally have chlorine and fl uoride. The purpose of chlorine is to inhibit organism growth in your water, so it is easy to understand why you don’t want chlorine in your batch. Chlorine is very easy to remove. All you need to do is allow your water to sit out in an open container for 24 hours. Chlorine prefers its gaseous state and when given the chance it will “fl y away and be free”, leaving behind dechlorinated water.

If, however, you didn’t think ahead, are impatient, or underestimated how much water you need, water can be run through a charcoal fi ltration system similar to those many have on their faucets or in the refrigerator.

Fluoride is a little harder to remove, but can be removed by some of the more expensive fi lters on the market. To avoid promoting a particular system or disparaging another, I’ll let you do a little research online. Fluoride does not have to be removed from your water. It will not aff ect your batch.

ALL TAP WATER SHOULD BE RUN THROUGH SOME

KIND OF FILTER BEFORE USE.

Structured water, pH balanced water, ionized water, or alkaline water should be completely avoided because they have been altered from their natural state to a state in which the culture cannot thrive. You know why, right? Here’s a hint: ACIDophilus.If you said that the good bacteria in your culture love acid, you were correct. These waters have been altered so that they have higher pH and thus less acid, as you will remember from high school chemistry class.


NOW THAT YOU HAVE THE BASIC CONCEPTS NEEDED TO

GET STARTED, LET’S TALK ABOUT WHAT YOU NEED TO

KNOW AS YOU VENTURE OUT TO DO YOUR FIRST FERMENT.

IF YOU JUST SKIPPED TO THIS CHAPTER AND BYPASSED

THE FIRST PART OF THE BOOK, PLEASE NOTE THAT IN THIS

SECTION, WE WILL TRY TO KEEP THE REPETITIVENESS

LIMITED, SO IF WE DISCUSSED IT ELSEWHERE, IT WILL

LIKELY NOT BE RE-MENTIONED HERE EXCEPT PERHAPS IN

PASSING.

The fundamentals of fermenting


What you need to know

for any successful fermentLet’s start with a checklist. Most of these items, you probably already have in your kitchen or they are very inexpensive to buy.

BREAK DOWN TOUGH MEMBRANES

Some veggies and fruits are very fi brous or have tough exteriors. These fi bers need to broken up and tenderized with your mallet or your ferment will be stringy and hard to eat. Think of the long fi bers in cabbage or celery and you’ll understand which ones need more attention.

KEEP YOUR PRODUCE SUBMERGED

The water prevents oxygen exposure, which will ruin your ferment which is taking place in an anaerobic (without O2) environment. Laying a cabbage leaf across the top of your veggies and then weighing it with a ceramic or glass dish that will fi t inside your vessel works perfectly.

TASTE TEST YOUR BATCH

Especially if this is your fi rst batch, you will need to open the jar and taste the batch because fermentation can take place at varying rates and you may have a preference for a certain age ferment in terms of taste. Fermenting can take from 2-21 days, but you will have a general idea of how long from the recipe so you don’t have to test every day. Use a fork and remember never to double-dip, although it will be tempting, because you do not want to introduce fungus, mold, bacteria, or yeast spores that may be present on your tongue or hands. It’s true. We’re covered in them.


DON’T BE AFRAID OF A LITTLE SALT

All ferments will just turn out better with at least a little salt. If you have been advised to stay away from salt, consult your physician to see if sea salt is okay for you. If you don’t like saltiness, you really do not have to add much to a batch that is using a starter culture, but even in the case of your sweet ferments like plums a little salt will improve texture and help keep pathogens away that will ruin your ferment.

KEEP IT COOL

Heat speeds the fermentation process to a point that you will likely not be happy with the results. Ferments should be kept between 60 and 80 degrees Fahrenheit during fermentation and then moved to cold storage, around 35-40 degrees, or normal refrigeration temperature once the batch is done.

BEWARE OF RISING CO2

Your container should be sealed to prevent Oxygen from entering but Carbon Dioxide (CO2) will be produced during the fermentation process. If you do not let the CO2 escape, your vessel will burst. To ferment properly you will need a specialty valve which lets CO2 out but prevents O2 from entering.


Preparing Your Veggies : It doesn’t have to be work. If you believe everything you see on TV, you may think this is going to be a lot of work. But preparing your veggies can actually be a very soothing and even entertaining process if you allow yourself to get into the right mindset and keep your fi ngers out from under the blade. How you prepare the veggies will depend on what you are making, so be sure to read your recipes to see if they give you any extra guidance, but here is a general guide.

First, clean your veggies thoroughly in the same fi ltered and low mineral water you will use for your brine.

DO NOT BLANCH OR HEAT YOUR VEGGIES BECAUSE

THIS WILL DESTROY THE ELEMENTS NECESSARY FOR

FERMENTATION TO TAKE PLACE.


THEN IT IS TIME TO CUT.

Typically you will be doing one of these 3 things in one way or another:

GRATING

SLICING

CHOPPING

GRATING is often recommended for very hard veggies like most root vegetables: turnips, beets, carrots, radish, etc. You could beat these veggies with a mallet, but it wouldn’t do you much good because they are hard all the way through.

Onions and garlic make more of a puree when grated, so you may want to choose another method for them. Cucumber, Zucchini, and Cabbage can also be grated to make a relish. I wouldn’t try to grate a tomato for obvious reasons, but if you are the kind of person who just has to learn for yourself, then go for it. Grating gives your veggie the most surface area so the fl avor will be most evenly dispersed in a grate.

SLICING can be done by hand (and a knife), unless you have knives for hands, or it can be done with a mandolin slicer over which you pass the veggie. Either way, the goal is to get a very thin slice that will allow for a very even distribution of fl avor and consistency. Cucumbers, zucchini, carrots, and cabbage can all be sliced instead of grated.

They will have a fi rmer consistency in this form. Slicing can be horizontal, which results in little coin-shaped cuts, or vertical-resulting in a cut that is long and slender.


CHOPPING can give you very small or large pieces and they will typically vary a bit in thickness so that fl avor will not be as evenly distributed, which isn’t necessarily a bad thing as it makes eating fermented food a bit more of an adventure as each bite might taste a little diff erent or have a diff erent fi rmness. Onions, garlic, tomato, shallots, squash, pepper, eggplant, and green beans all do nicely chopped. Because the pieces are larger, it should be noted that fermenting takes longer.Breaking down tough fi bers

Next in the case of your chopped veggies, you may need to break down tough fi bers with a mallet. This is highly recommended for cabbage-a very commonly fermented item, but you may fi nd you need to do it for other produce as well.

Once you have completed preparing your veggies, the next step is to add your brine. When you add your brine will depend on if you are dry brining or wet brining. If you are just getting started, follow the recipe book as it will tell you exactly what you need to do.

DRY BRINE VS WET BRINE

There are two type of brining:

DRY

WET

DRY BRINING OR DRY SALTING means that you are tossing your produce in salt before placing it in your container. This draws the moisture from the produce as it infuses it with salt. For some veggies and other produce you will get a better result with a dry-brine and so you will see this in the instructions of the recipe. Be sure to follow the recommendation if you are new to fermenting. After dry brining, you submerge the produce in water in your container and the process is pretty much the same after that.

WET BRINING, WET SALTING OR JUST “BRINING” because this is normally what we think of when we use the term. It is submerging the sliced produce into a mixture of salt and water in the fermenting vessel and allowing the salt to absorb into the produce from the water.


Knowing When

Your batch is doneKnowing when your batch is done is more than just looking at the date that you entered on the lid. Fermentation takes place at diff erent rates based upon cultures, amount of salt, temperature, and a number of other factors. The fact is that unless you have made several batches under the exact same circumstances you are not going to know, so you will need to test it. Here is what you are looking for to know when your batch is done.

CARBONATION

We already discussed that fermentation produces carbon dioxide, so it will be no surprise that you will see bubbles in your jar. If you have put a quality valve on your jar, this does not mean that oxygen got into the jar. You are seeing carbonation, similar to the fi zz in soft drinks, soda, soda pop, sody, drink, Coke, or whatever you call it, depending on the region of the U.S., Canada, or elsewhere you reside. Bubbles are a sign of a healthy ferment.

SCENT

If you are interested in fermenting then you likely know that distinct sour smell. If, however, you open your jar and it smells like something died, your batch was somehow contaminated and it needs to be thrown out. Don’t taste it even if you want to look brave. If it smells rotten, it is already too late and eating it could make you very sick. It can be discouraging when this happens, but if you follow the guidance in this book and use the right tools like a proper lid to keep the environment conducive to


fermentation, this will not occur with any frequency.

YUM!!!

If you see the carbonation and it smells right, then it is time to taste. If you chopped your veggies, the taste should be sour and slightly bubbly. If you grated, then the taste may be sour and fi zzy. Both of these are right. Now, you will decide if you want a stronger fl avor or like it as is. If it is just right, then it is time to move to cold storage, which will be a refrigerator for most of us.

This will not halt the fermentation process, but it will slow it signifi cantly to give you time to enjoy. If you want the fl avor to be more intense, then replace your weighting stone, reseal the jar, remove the O2 with your lid vacuum, and give it a little longer.

How long will depend on the days recommended for that ferment. If it is a quick ferment, you may want to check in the next 1-2 days. If it is a longer one, then you may wait several days.

Troubles hooting

your batchWhat could go wrong? We’re working with bacteria. Fermentation is a little science and a lot of art, so yes, unexpected things can go wrong, but many other things can be prevented, so let’s talk troubleshooting. Before we begin, I will mention that I will be talking about how to save your batch when things go wrong. This will involve things like scraping off the mold and eating your fermented veggies anyway. We all have diff erent ideas of what is disgusting. If you fi nd this advice “disgusting”, I would remind you that many cheeses are intentionally molded for our enjoyment; yeast are very present in things like beer and, oh, a little something almost everyone eats called “bread”.

Mold, yeast, and bacteria are all part of our food environment even though we try to forget they exist sometimes and most strains are not harmful to us and often are


good for us. If you fi nd the salvage section of the advice objectionable and choose not to save your batch when these things happen, keep reading to learn why it happened so that you can prevent it.

MY BATCH IS MOLDY

Wait. Don’t throw it out. First, we need to verify that it is actually mold. Is it really yeast?

A white fi lm of yeast can develop on fermented foods. These yeast are not harmful, but if not removed, it can make your batch smell bad, so you should remove it, by scooping it off the top with a clean spoon. Don’t worry if you can’t get all of it. It is harmless and will only eff ect the smell in large quantities. It should be noted, however, that this is not normal for a ferment. If yeast formed on your batch, then your batch was not acidic enough, which likely means you needed more salt. You may also have allowed your jar to go over 80 degrees, your absolute max, although 70 is ideal. Are you storing them in a warm house, near a dishwasher, back of a refrigerator, or in the cabinet next to the oven?

OR IS IT MOLD?

Mold is fuzzy and often varying in shades. Just like yeast, the mold that is likely to form is not harmful, but should be removed because it does not belong. If you have mold in your batch then either you did not vacuum all of the oxygen out of your jar or it is not sealed properly. Mold cannot grow in an anaerobic (without O2) environment. Are you using old lids that have outlived their usefulness, or did you forget to vacuum out the oxygen, or did you buy an inferior lid and should consider an upgrade? Also, evaluate your temperature, salt content, and whether your veggies are staying submerged.

MY BATCH SMELLS “BACTERIAL”.


As already stated, this one is not salvageable, so let’s focus on preventing this next time.

Did you try to ferment veggies that were already starting to soften and decay? While this may seem like the way to save veggies from going bad at the last minute, fermenting veggies that are already old and starting to decay introduces bad bacteria into your batch that should not be there. Only use fresh veggies.

Did you use unsanitary tools, forget to wash your hands, or stick your hands in the jar during the ferment?

Clean and sanitize everything. No double dipping or sticking your hand in the jar to pull out a crunchy pickle.

MY VEGGIES ARE TURNING A DIFFERENT COLOR

This is more likely to happen when making sauerkraut or other ferments that are dry brined. If you are not using a weight, the veggies will often fl oat to the top and since they are not being kept under the brine they will discolor.

It is recommended that you alway keep your veggies submerged. If you are not using weights we describe other methods that can be used in this primer.

Since there is no oxygen in the jar, there are no issues with the batch, just remove the top layers of discolored veggies before you test or transfer the jar to cold storage.

MY BATCH IS FOAMY

This is totally normal. As already discussed, carbonation is a natural byproduct of the process and sometimes the little bubbles look foamy, but this is not harmful.

MY BATCH FEELS SLIMY

This can be a real turn off and should not be eaten. This can occur if you did not remove a yeast or mold fi lm from the top and you allowed it to continue to fl ourish into the brine. Also, leaving the stems on veggies can introduce unwanted enzymes into the mix, which can make your veggies soft and slimy. You may also not be adding


enough salt to create the right environment for your batch.

MY BATCH IS MUSHY

The cause is usually related to the above and would be remedied the same way.My batch is …What? No!! Why are there things crawling in my batch?

What you do with this batch is entirely up to you. I would tell you what your grandpa might have told you, that that’s just extra protein. But in a day and age of ample food, a more sterile food supply, and more sensitive pallets, you are probably thinking, “Yuck, that can actually happen”.

This one is pretty rare, but mother insects can lay eggs on or in produce, especially organic, so this may happen. I must inform you that these squirmees and crawlies are not harmful to you and you probably eat more insects, arachnids, and larvae in your lifetime than you would ever want to consider, but the fact is most of us would not intentionally eat this batch even though these larvae will likely come to the surface when hatched because it is more hospitable and you can easily scoop them out. It’s up to you.

Let’s talk prevention. You probably don’t have a well-functioning lid, because eggs would not even be able to hatch in an anaerobic environment. Yes, I just confi rmed that the eggs are likely there regardless of what you do. This is just the circle of life.

WHY ARE MY CUCUMBERS PINK?

If non-pink veggies turn pink or develop a pink fi lm this is a micro-organism you do not want to eat. This could happen because you put way too much salt in your batch and the process was slowed down so much that it allowed other organisms to move in on your good bacteria’s territory.

MY JAR IS SEEPING FERMENT BUBBLES

While the gas should be escaping through a proper valve lid, wet bubbles should not be coming out of the jar. You may have overfi lled your jar. Brine should not come all the way to the lip of the jar (should be only 80% full for veggies and 50% full for fruit) or you may be using a lid that is not properly allowing CO2 to escape, building dangerous pressure in your jar. You may want to open this jar outside, pointed away


from your face to correct the problem. Pour some of the liquid out while assuring that the veggies stay submerged or get a better lid.

MY BATCH ISN’T DOING ANYTHING

Just like too much heat is bad, if your batch is too cold, it will very, very, very slowly ferment to the point that you think nothing is happening. If your batch does not show some signs (bubbles) of fermentation within a couple days then move it to a warmer location like above your refrigerator or in a cabinet that is next to an exterior wall (if it is warm outside).

MY BATCH IS SO SALTY

Several of the remedies above indicated that you might not have had enough salt, but you also do not want your veggies to be too salty. If, when you taste the batch after the fermentation process is well underway, it is too salty pour off a little, no more than 1/8 of the brine, careful not to lose any of your veggies, then add distilled water or boiled, fi ltered, soft tap water. Refer back to It’s just water for more info. The change in salinity will pull some of the salt out of the veggies.


HOPEFULLY, WE DIDN’T SCARE YOU OFF IN THE LAST

SECTION BY TALKING ABOUT SOME OF THE THINGS THAT

CAN GO WRONG. START EXPERIMENTING TODAY AND

YOU’LL BE A PRO IN NO TIME.

Let’s Explore!


WHAT YOU NEED:

• 1 medium head of cabbage or 2/3 of a large one. Fresh and organic when possible.

• 1-1.5 tablespoons of the salt of your choice

• Wide mouth mason jar

LET’S MAKE SAUERKRAUT

Deliciously fermented

METHOD:

1. Wash your cabbage in fi ltered water

2. Chop or grate, depending on your taste and consistency preferences.

3. Transfer to a bowl large enough to hold the chopped cabbage.

4. Sprinkle with the salt indicated above.

5. Massage the salt into the cabbage for about 5 minutes. Then let the cabbage sit for about an hour. You will notice that the salt begins to extract the liquid from the cabbage

6. Next you will begin to transfer the


cabbage into the mason jar. Stuff the cabbage into your jar. Every 3 or 4 inches use a pounder or your hand to compress the cabbage down, extracting the liquid further.

7. Ensure you leave about 4 inches of headroom at the top of the jar, making sure it is under the brine completely.

8. If there is not enough water from the cabbage just add some additional brine at 1 Tablespoon salt per quart of water.

9. If you are using a weighting system place it on top of the cabbage.

10. Place the lid onto the jar.

11. Place it in a spot in your house that is approximately 70 degrees F.

12. Check your Kraut after 10 days and use the Knowing when your batch is done chapter as a guide. It may take up to 30 days, so if you don’t feel the taste is right, allow a couple days and check again. If the package on the starter you use suggests a longer fermentation period, that should be followed as they would know their specifi c product better than anyone. Be sure to follow the troubleshooting guide along the way to avoid many common pitfalls.

13. When you think it is right, swap

out the lid for a normal one, if you desire, and move to the refrigerator or a root cellar. You can age your kraut slowly if you prefer by not eating it for 4-6 weeks. Pressure will build in the jar if you changed to a normal lid, so you may need to open it periodically if you see the lid expanding.

14. Enjoy!!!

Makes approximately 1 Quart


WHAT YOU NEED:

• 1-2 lbs pickling cucumbers like kirbies. Fatter cucumbers work better than skinny varieties. If you are making spears, then you will want them to be around the same size.

• Fresh garlic (optional), minced or chopped and how many cloves depends on how much you love garlic. Remember that its taste will diminish in a brine so using more than you think you should will likely turn out just right.

• Fresh or dried dill weed.

• ¾ or more fi ltered water.

LET’S MAKE PICKLES (CUCUMBERS)

Deliciously fermented

• And depending on which way you prefer to try 1 of the following:

• 1-2 Tablespoons salt

• 1 Tablespoon salt and ¼ cup whey OR

• starter culture and the amount of salt indicated on the package

METHOD:

1. Dissolve salt and whey (if used) into water.

2. Wash your cucumbers and slice them.

3. Peel garlic and mince or chop. Hint: to very easily peel garlic, very carefully place the broad side of the blade of a butcher or other


wide bladed knife over the clove and then carefully, but fi rmly, smack the broad side of the knife with your palm. The peel will then very easily come off .

4. Wash and chop the dill.

5. Mix the cucumber, garlic, and dill together and place in your fermentation vessel.

6. Pour in liquid, making sure veggies are fully submerged.

7. Place a small dish like a soy sauce dish or a weight stone over the veggies. If the weight is not wide enough to hold the veggies down, you can add a fi rm cabbage leaf directly over the veggies and then place the stone on top.

8. Place the lid onto the jar and seal it.

9. Place it in a spot in your house that is approximately 70 degrees.

10. Check your pickles after 7 days and use the Knowing when your batch is done chapter as a guide. It may take up to 14 days, but some prefer a stronger taste, so if you don’t feel the taste is right, allow a couple days and check again. If the package on the starter you used suggests a longer fermentation period, that should be followed as they would know their specifi c product better than anyone. Be sure to follow the troubleshooting guide along the way to avoid many common

pitfalls.

11. When you think it is right, swap out the lid for a normal one, if desired, and move to the refrigerator or a root cellar. You can age your pickles slowly if you prefer by not eating them for 4-6 weeks. Pressure will build in the jar, if you changed your lid, so you may need to open it periodically if you see the lid expanding.

12. Enjoy!!!


Primerfermenting

Th e Lacto Fermentation Guide

Documents

EVERYTHING YOU NEED TO KNOW TO START FERMENTING …