How to Ferment Foods That Are Healthier Than Store-Bought

This little jar at the grocery store? Twelve dollars. But the one you make yourself? Pocket chain. Everywhere you look now, it's kombucha, kimchi, probiotic pickles, fermented carrots. We took one of humanity's oldest survival techniques and turned it into boutique bacteria. But long before Erewhon sold $12 carrots, people fermented food because it kept them alive. And honestly, your gut still loves it just as much today. And I promise, this is one of the easiest, healthiest foods you can make. So today we're making enough brine for two one liter jars. So here's what you'll need. A half a head of cauliflower, a half a head of cabbage, two large carrots, one small beet, a few celery leaves, and a little fresh horseradish root. Now, beets are an absolutely delicious addition to any ferment. But fair warning, you'll turn your entire jar into what looks like vampire Gatorade. Now for the brine, you'll need one liter of spring or filtered water, and three tablespoons plus one teaspoon sea salt. And finally, the spices. Two teaspoons mustard seeds, one teaspoon fennel seeds, one teaspoon black peppercorns, a half a teaspoon coriander seeds, and two bay leaves. Now a couple rules for fermentation right off the bat. Now rule number one, you need clean jars. We want healthy bacteria, not call a doctor immediately bacteria. Rule two, no table salt. Typical table salt can interfere with fermentation. So use sea salt, kosher salt, or Himalayan salt instead. Rule number three, use filtered water. Now tap water often contains chlorine, which kills bacteria. Unfortunately, that includes the good kind we're trying to grow. So filtered or spring water works best. Rule number four, don't seal the jar too tight. Fermentation creates gas, which means if you seal this thing shut like a submarine hat, you could accidentally create a cabbage bomb. So leave the lid slightly loose. Trust me on this one. All right, so let's get to the recipe. Step one, prep the vegetables. Wash and peel your vegetables. Cut everything into bite-sized pieces. As you can see, I've already prepared these. Step two, pack the jars. So just have a good time stuffing in the vegetables into the jar. And really pack them in. Throw them on the floor if you want. Invite your kids to do this. They love this part. I'm using tongs with the beets for obvious reasons. And you notice when you pack them, you can get a lot more stuff in there. Again, just keep stuffing it in, because you'll be surprised there's going to be a lot of room as this eventually breaks down. Get into my jar. All right, so now let's make the brine. So in a bowl, combine one liter of filtered water. And this just happens to be a liter. Add your salt and all your spices. Sea salt, mustard seeds, fennel seeds, black peppercorns, two bay leaves, and coriander seeds. So then you make sure you stir it until the salt fully dissolves. Now don't forget this step. Next step, pour the brine over the vegetables until completely covered. Now you notice I've got two bay leaves. So stuff one in one, and one in the other. And if you've got a few little things left over, take your spoon. It's usually the peppercorns or the mustard seeds. And just add that to the mix. And then remember, you're going to put the lid on loosely, not tight. Leave the jars on your counter for about five to seven days. Now if your kitchen is colder, it could take up to two weeks. And every day or so, open your jars and press the vegetables down gently with a clean fork to keep everything submerged. Also, I'd recommend putting a plate or a kitchen towel underneath the jar, as the ferment process loves making a mess. Now let's get to the payoff. So this jar has been fermenting for a little over a week now. So let's give it a shot. You know they're ready when they smell pleasantly hangy and taste bright, crunchy, and slightly sour. You can even add some allulose sweetener after the fermentation is finished, if you prefer a more balanced flavor. Then store in the refrigerator for up to six months. And once you make your first batch, you won't want to stop. Suddenly you're thinking, I want to ferment everything. Well, maybe this one isn't good for your gut. Ahem. But these fermented vegetables are packed with flavor, naturally rich in beneficial bacteria, and incredibly affordable to make. Try them with eggs, on a salad, or honestly just straight out of the jar for a healthy snack. Make your own batch, and tell me in the comments how it turned out. And subscribe to GundryMD for more fun gut health recipes, like this one. I'm Dr. Stephen Gundry, helping you eat well, feel better, and turn your kitchen into a probiotic laboratory. Thanks for watching!