Well known for their positive effects on intestinal health, fermented vegetables can be prepared at home. But how to go about it? To find out all the rules to follow, True Medical interviewed dietician Pauline Pied.
Which vegetables to choose (and which ones to avoid)?
Not all plants lend themselves to fermentation in the same way. To obtain a crunchy and tasty result, choose dense vegetables. Carrots, beets, parsnips, celery or even different varieties of cabbage are ideal candidates.
On the other hand, be careful with waterlogged vegetables. According to Pauline Pied, “tomatoes or zucchini should be avoided because they end up in mush“. For a successful experiment, stick to roots or fibrous vegetables which will keep their structure after several weeks in the jar.
Hygiene: the pillar of safe fermentation
Before even handling your food, the golden rule is cleanliness. Fermentation relies on the development of “good” bacteria; we must therefore avoid introducing pathogens.
“The first precaution to take is to pay attention to the environment: have a clean work surface, a clean cutting board, a clean knife…”, insists the expert.
It is imperative to wash your hands well, rinse the vegetables thoroughly and clean your jars meticulously before drying them thoroughly. Initial contamination could ruin the entire process.
Salt and immersion: the guarantors of conservation
Salt is not just there for taste: it selects good bacteria. “Salt also prevents harmful bacteria from growing“, recalls Pauline Pied.
“Never go below 2% salt (i.e. 20 g of salt for 1 kg of vegetables). If you are aiming for long storage, around 6 to 7 months, it is advisable to go up to 4%”
In addition, be aware that lacto-fermentation is an anaerobic process, that is to say without oxygen. “Vegetables should not be in contact with air.” warns the expert. To do this, use a weight to keep the vegetables completely immersed in the brine. The dietitian’s tip? Use the cut cabbage stalks to put pressure on the top of the jar.
Temperature and warning signs: how do you know if it’s successful?
The success of your pickles also depends on the ambient temperature. Ideally, fermentation should take place between 19°C and 25°C. Below 15°C, the process stagnates; above 30°C, it gets carried away. After a fortnight at room temperature, you can place your jars in the refrigerator to slow down the process and consume as you go.
Finally, trust your senses. A successful jar must have a smell “a little vinegary and tangy”. If, upon opening, you notice the presence of mold or a suspicious and unpleasant odor, do not take any risks.
“As long as there is an odor that is not normal, you should not eat the vegetables.” warns Pauline Pied. This means that oxygen has entered the jar and bad microorganisms have grown. If in doubt about the appearance or smell of your preparation, the reflex remains the same: throw it away!