Probiotic Powerhouse – Veggie Fermentation

Fermentation happens to fruit and vegetables when they are placed in an oxygen free environment. With a few simple ingredients anyone can ferment vegetables.



sliced or chopped vegetables (anything will do, I really like broccoli, radishes and carrots)

2 cups water

1½ tablespoon sea salt

1 quart wide mouth mason jar

plastic lid (not necessary, but if you’re going to do this often, the regular metal lids will corrode from the acid)

any spices or herbs you like (peppercorns, dill, basil, bay leaf, etc.)

1 small cabbage leaf


Place vegetables and any spices/herbs you’re using in the mason jar right up to the bottom of the neck, there should be about 1 inch of space to the top.

Stir the salt and water together until dissolved.

Pour the salt water over the vegetables until it reaches just below the top of the jar. There should be about ½ inch of room left.

Fold a small cabbage leaf and press it down on top of the vegetables so that it keeps the vegetables submerged in the salt water. This isn’t necessary, but helps make sure the vegetables are submerged. Feel free to skip this step if you don’t have cabbage on hand.

Close the lid on the jar tightly and place the jars out of direct sunlight in a relatively moderate temperature (68-75 degrees).

You will start to see some bubbling around day 2 or so. After day 2, over a sink (in case it leaks/drips), gently loosen the lids to let some of the gas escape once or twice a day.

The vegetables are ready anywhere from day 4-10. The longer they sit, the more tangy they’ll be. Taste them starting on day 4 to figure out your preference. I like them best around day 5 or 6.

Once you decide they’re the level of sourness you’re looking for, place the the jar in the refrigerator where it will keep for a couple of months (not that they’ll last that long!)

***Recipe can be found at: