Which Vegetables Are Best Fermented?

Vegetable Photo All vegetables and many fruits are great candidates for becoming fermented goodies! The lactic acid bacteria, which are stored on the exterior, as well in cell walls of the fruit or vegetable, are the power behind turning fruits and vegetables into a wide variety of naturally-nutritious foods and beverages, including:

  • sauces (jalapeno, ketchup)
  • wines
  • liquors, juices and fruit soda
  • jams and chutney
  • sauerkraut, kimchi, half-sour pickles, and a wide variety of other vegetable “pickle”

Vegetable pickles are a family favorite. We like combining a wide variety of ingredients in one container – carrots, broccoli, cauliflower, pearl onions, peppers, garlic and green beans – bringing a taste of summer and sunshine to any winter meal.

We’ve experimented with making combinations that are tasty-topping for home-made sourdough pizzas – red peppers, pearl onions, garlic and mushrooms – placing them on top the already-baked pizza (the oven heat would kill their nutritional benefits if we baked them!), or serve them as a side-dish.

Fermented garlic cloves make garlic bread an easy proposition, as they’re easily crushed, added to gently-melted grass-fed butter, and used as a “dip” along with our favorite Italian (or any!) meal.

One of our children adores his father’s fermented jalapeno slices. Unlike food industry jalapeno slices, ours have no preservative or chemicals, and like all other fermented foods, are a tremendous, natural probiotic, important for our son who has Aspergers, a mild form of Autism.

The possibilities are only limited by your food preferences and imagination!


Dilled Carrots

Red Lentil Dosa

White Radish Kimchi

Fascinating Resource – Global Perspective of Lacto-Fermented Foods