The fermentation of foods has been an integral process in a variety of cuisines for thousands of years. Fermentation enabled preservation of foods as well as accentuation of their nutritional value. Lacto-fermented foods, with whey utilized to ferment, are eaten everyday around the world and are generally created from raw vegetables. By fermenting your own foods at home, you not only have control over the additives that go in to the fermentation but also create a highly nutritious and greatly affordable variety of foods.
Things You'll Need
- 16 ounces plain yogurt
- Medium bowl
- Gallon jar with lid
- Raw julienne vegetables
- Herbs and spices (optional)
- Sealable plastic bag
Line the colander with cheesecloth.
Place the colander over the large bowl, so it hangs above it but does not touch the bottom.
Pour the yogurt in the cheesecloth. Let the whey drain in to the bowl underneath -- this will take about 2 hours.
Pour the whey over the food to be fermented. Let it sit for 2 to 3 hours.
Place the vegetables in to the gallon jar. A mix or only one vegetable can be used. Add herbs and spices, if you desire, to the vegetables for taste. Fermented Korean cabbage, or kimchi, is seasoned with a variety of spices.
Add enough water to cover the foods completely.
Insert the plastic bag in to the jar so it rests on top of the food. Fill it with water so it fills the rest of the jar and creates an environment for fermentation that does not let oxygen in. Seal the plastic bag.
Place the lid on the jar and let it sit at room temperature for 3 to 4 days.
Use the food right away or insert it in to the fridge and use within 7 to 10 days.
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