Fermented foods are FULL of probiotics which are beyond beneficial for our bodies. Ranging from improved digestion and reduced inflammation, to immune support and even an increase in the bioavailability of vitamins, antioxidants and minerals.

Fermentation occurs when microorganisms like bacteria and yeast break down naturally (or added) occurring sugars in the absence of oxygen. The process converts the sugars into simpler compounds that make nutrients easier for your body to absorb while enhancing flavor and preserving the food for longer periods of time.

Take charge of your gut health and your body and give fermenting a try! It is easier than you think!

INGREDIENTS :

• Cucumbers (enough to fill the container you will be fermenting in)
• 4 Garlic cloves
• Bunch of Dill
• 3 Bay leaves
• Sea salt (3-5% of water weight)
• Water

STEPS :

1. Prepare an airtight container (like a kilner jar with a lid or even a mason jar) and wash all your produce throughly. You can slice your garlic or leave it whole and add it to your jar, followed by adding your dill to the same jar.
2. Trim the stem ends of your cucumbers because the ends contain something called cucurbitacins which can (and more than likely, will) cause bitterness. Tightly pack your trimmed cucumbers into your jar along with your garlic and dill.
3. Top your cucumbers with a few bay leaves which help the cucumbers remain crisp due to their natural tannins and add a nice dose of flavor.
4. You can either estimate how much water you’ll need or fill the jar with your cucumbers with water and then pour it out into a measuring cup to see how much you’d need OR just do what I did and fill a 16-32 oz jar with water, weigh it out on a scale (in grams) and then do some simple math to get your 3-5% salt measurement. For example, my water weighed 775 grams, when I multiplied that by 0.05 (for 5 % salt content, we like it salty), I got 38.75 which would mean I would need to add 38.75 grams of salt to my water. So again, the formula is (Y x 0.03-0.05 = Z) If you prefer less salt, add towards the lower end, if you like salty things, go with the 5%. After adding your salt to your water, give it a good stir to dissolve it and then pour it over your cucumbers.
5. Allow your cucumbers to stand in room temperature for 2-3 days, until you begin seeing small bubbles forming inside, which will signify a successful start to a ferment. Make sure you open the lid to your ferment jar at least once a day to allow the naturally built up gasses to escape so that your jar doesn’t explode. After 3 days, put the jar inside your fridge and enjoy!

* I have successfully fermented pickles on my counters for 5 days for the ultimate sour flavor before putting them into the fridge *

ITEMS I USED DURING THIS RECIPE :

* If you purchase anything through any of the links I provide in my posts, I may receive some compensation, at absolutely NO cost to you! Thank you for helping me do what I love, and that is teaching you all to cook.*

Kilner Jar – https://amzn.to/46wItHc

Kitchen Scale – https://amzn.to/4n5KVv4

Fermentation Weights – https://amzn.to/46E8rtj