Have you ever fancied creating a ferment to benefit your gut but didn't know where to start? Our salty jars of whole vegetables are super simple and only require water, salt, veg and a little spice or herbs for flavour. 

Fermented vegetables are all about lacto-fermentation and the lactobacillus bacteria which feed on sugars to create lactic acid. This acid acts as a protective agent for food against harmful bacteria. It also protects and enriches the vitamin and enzyme content of the food on our plate. 

With this right kind of bacteria in your gut you are better able metabolise and digest your food, whilst extracting maximum nutrient content.  

A Powerful probiotic.

Lacto fermented foods are an essential probiotic, the live source of bacteria that contribute to good digestive health and diverse gut flora.  

You will need:

1 litre jar (or combination of smaller jars with screw lids)

700ml filtered water

3 tbsp good quality salt (we used rock salt)

500g chopped vegetables. Some ideas:

• Broccoli
• Cauliflower
• Radish
• Courgette
• Pepper
• Beans
• Carrot
• Fennel

2 tbsp spices/flavourings, some ideas:

• Whole mustard seeds
• Cumin seeds
• Black peppercorns
• Dill
• Sage
• Thyme
• Citrus fruit peel
• Crushed garlic
• Grated ginger

 What's next?

1. Dissolve the salt into your water by stirring for a few minutes.
2. Chop your vegetables into suitable size pieces.
3. Put the veg and spices in your jar.
4. Pour the water over leaving a 5cm gap at the top of the jar.

Store your jars in a cool. dark place for about 8 days. Check for bubbles inside the jar. If you can see movement simply unscrew your lid and allow your veg a little burp before replacing. 

After 8 days transfer to the fridge. Your ferment will be good for about a year - enjoy.