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Preservation by Lacto-Fermentation
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Cabbage
Shred cabbage, mix with salt, and pack tightly into a container to ferment for several weeks. Benefits include the creation of probiotics, improved digestibility, and enhanced flavor.
Green beans
Pack green beans in a jar, add a saltwater brine, and ferment. The benefits include enhanced flavor, retained crispness, and a boost in beneficial bacteria.
Apples
Core and slice apples, then ferment in a brine or through a starter culture. Benefits include the creation of a tangy snack or condiment, the presence of probiotics, and a preservation method beyond canning.
Garlic
Submerge peeled garlic cloves in brine and ferment for a month. Among its benefits are the mellowing of the pungent garlic flavor, and the enrichment of probiotics that promotes gut health.
Turnips
Cube turnips and ferment in a saltwater brine, possibly with seasonings. The fermentation process reduces the bitterness of turnips, encourages the growth of healthy bacteria, and preserves them.
Kimchi
Mix various vegetables with a paste of chili powder, garlic, ginger, and fish sauce, then ferment. Benefits include increased probiotic content, preservation of the vegetables, and rich, spicy, and complex flavors.
Carrots
Slice carrots, combine with salt, and allow them to ferment in a jar. Benefits include increased beneficial bacteria, retention of nutrients, and a unique, tangy flavor.
Beets
Cut beets into chunks, mix with salt and optional seasonings, and ferment. Benefits are the introduction of probiotics, the addition of a tangy flavor to the naturally sweet beets, and the retention of nutritional value.
Radishes
Slice or leave small radishes whole, ferment in a brine, often with spices. Benefits: helps in digestion, adds a tangy flavor to the originally spicy radish, and maintains most of its nutritional value.
Cucumbers
Submerge cucumbers in a brine solution and ferment for several days. Benefits are preservation, development of a sour flavor, and the introduction of beneficial bacteria.
Peppers
Slice or leave peppers whole, submerge in a brine, and ferment. Benefits are preservation without canning, development of complex flavors, and potential reduction of the peppers' heat.
Onions
Slice onions, cover with a saltwater brine, and let ferment. Benefits include a mild and sweet flavor development, increased probiotic content, and it can serve as a condiment or side dish.
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