Lacto-fermentation is a natural way to preserve food using beneficial bacteria. It creates foods like sauerkraut and yogurt. These foods are rich in probiotics, which are good for your gut and digestion. Eating them can help boost your immune system and improve nutrient absorption, making them a healthy addition to your diet.
Lacto-fermentation is a food preservation method that relies on beneficial bacteria, primarily Lactobacillus, to convert sugars in food into lactic acid, creating an acidic and inhospitable environment for harmful microorganisms.
“Bacteria in my food?! On Purpose?!?!?!” . . . I know it sounds a little scary. But when done properly, the lactobacillus and other friendly microbes will convert the sugars in the food into lactic acid, creating an acidic and inhospitable environment for harmful bacteria.
Salt plays a crucial role in lacto-fermentation for several reasons. First, it helps control the growth of harmful bacteria and molds, creating a safe environment for beneficial lactic acid bacteria to thrive. Second, salt draws moisture out of the vegetables or other ingredients, creating a brine that submerges them, preventing the growth of unwanted microorganisms in an anaerobic (oxygen-free) environment. Lastly, salt enhances the texture of the final product by firming it up and adding a desirable flavor that complements the natural tanginess of fermentation. In essence, salt is a key element in lacto-fermentation, ensuring both safety and the development of the distinctive flavors and textures that make these foods so appealing. In
The Noma Guide To Fermentation, they recommend a 2% brine. This means that 2% of the weight of the water needed to cover your vegetables is the amount of salt. So say you use 100 grams of water you would need 2 grams of salt. They say 2% is a good amount because it is high enough to prevent any bad bacteria from taking hold while keeping your food from becoming too salty.
I have had a lot of success using 2 tablespoons of salt per 1 quart of water. It makes about a 3.5 % brine.
You can really use any kind of salt that isn’t iodized table salt. Iodized Salt will prohibit the growth of beneficial microbes.
I use Redmonds Real Salt. It is a very versatile salt. I use it for canning, pickling, fermentation, and as a table salt. It is really nice not having different kinds of salt to figure out for different projects.
Any unchlorinated water is acceptable. If your water is treated with chlorine you will need to filter it. Chlorine kills all bacteria. It doesn’t differentiate between good and bad. Do not use it for fermentation.
- Temperature: Between 55° and 75 °
- Light: Keep out of direct sunlight. It should be kept in a dark place like a cabinet.
- Oxygen: A brine is used to create an oxygen-free environment.
Make sure the gases created when fermenting have a way to escape.
During the fermentation process as the sugars break down, they turn into lactic acid and carbon dioxide. These gas bubbles need a way to escape from the environment.
There are several ways to allow for this to happen.
- Keep the lid loose on the jar and burp it once a day by opening the lid and letting the gas escape. I honestly forget to do this which can cause all sorts of problems so this method doesn’t work for me.
- Air Lock Lids: These do the work for you. They allow the gas to escape through a tube that sits on a jar. This is my preferred method because it’s pretty hands off and there is no worry of a jar exploding from gas buildup. With these head space is super important. If you do not have the correct headspace your brine can siphon out. Ask me how I know.
- Fermentation Crocks: There are several different types of crocks you can use for fermentation. Some have a water seal while others use weight to weigh down the vegetables with a lid.
Like most things in the kitchen, you can have little to no equipment or have lots of specialized gadgets that can make things a lot easier. It is your own personal choice. I do recommend you try a batch of something with whatever you have on hand in order to see if you even like the fermented food. Don’t waste money on buying specialized equipment if you end up not liking the result.
#1 Mason Jar with a half-pint jar
To test out if we would even like fermented foods, I used a pint-size mason jar to hold the vegetables and brine. I used a half-pint jar with some water in it on the top to keep everything weighed down. Once a day you just lift the half-pint jar to let the gases out.
#2 Half Half-gallon jar with Air Lock Lid
After my first test, I realized burping the jars every day would be a problem so I upgraded to airlock lids and glass weights to hold the vegetables down. It made everything hands-off off which made my ferments more successful. I also started using half-gallon jars for bigger batches. These lids fit on any size wide-mouth jar, making it easier to make bigger or smaller batches.
#3 Fermentation Crock
For really big batches I use a fermentation crock. I love Ohio Stoneware. They aren’t the water lock crocks but they are locally made here in Ohio and the quality of them is second to none. They will last forever with proper care. With this, you will need to get a weight. They make weights for each size of their crock. Also a lid or you can just put a towel over the top.
- Sauerkraut and Kimchi: Fermented cabbage-based products like sauerkraut and kimchi can be stored for several months to a year or more when kept in a cool, dark place or refrigerated. Their flavor may continue to develop over time.
- Fermented Pickles: Fermented cucumber pickles can last for several months to a year in the refrigerator. The taste may evolve and become more sour as time goes on.
- Yogurt: Homemade yogurt can be stored in the refrigerator for up to two to three weeks, while store-bought yogurt often has a longer shelf life due to commercial processing and preservatives.
- Kombucha: Kombucha, a fermented tea beverage, can be stored for several weeks to a few months when refrigerated. Over time, it may become more acidic and less sweet.
- Fermented Dairy: Fermented dairy products like kefir or cultured buttermilk can also be stored in the refrigerator for a few weeks to a few months, depending on their specific preparation and the presence of live cultures.
In general, if the mold is only on the top, and your vegtables are under the brine, it is safe to eat. You will want to scoop the mold off without disturbing the ferment below.
Remember, if it smells weird, tastes off, or looks odd, it’s better to throw it away. If the fermented food has any kind of mold, smells rotten, or looks slimey throw it away.
