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Fermented vegetables contain many beneficial bacteria (probiotics) which not only support gut health but have also recently been shown to support heart, brain, vaginal health, and immunity.

However, homemade fermentation has been forgotten by our current generation.
The word ‘fermentation’ scares us because we have this perception that it takes too much time, something we have little of these days.
So I’m going to encourage you to try this simple recipe.
Fermented veggies make wonderful side dishes to salads with lunch or dinner meals.

Vegetables – carrots/ cabbage/cucumbers (you can try this with any of your family’s favorite veggies)
Filtered water
Glass fermentation jar
Add any additional spices that you like e.g. garlic, cumin, peppercorns, mustard seeds, cloves, dill, ginger, etc.


Place the shredded cabbage/ veggies little by little in your fermentation jar, sprinkling some with the sea salt as you go.
Make sure the mixture fills the jar up to no more than 1 inch below the top (because of the expansion), adding more if needed.
Create a brine of 2 tablespoons sea salt to 4 cups water and add it to the cabbage.
Press the vegetables and keep them under the brine by placing a plate or a lid on top weighted down by a rock or a jug of water.
Cover with a clean towel if needed to keep out fruit flies.
Place the fermentation jar in a warm spot in your kitchen and allow the cabbage/ veggies to ferment for 7 to 10 days.
Check on it from time to time to be sure that the brine covers the vegetables and to remove any mold that may form on the surface.
A good way to know when it’s ready is to taste it during the fermentation process and move it to the refrigerator when you’re satisfied with the taste.

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