In September and October it’s ideal time to preserve the abundance of autumn vegetables. Fermenting vegetables is a timeless practice that not only extends their shelf life but also enhances their flavour and nutritional benefits, transforming them into gut-friendly, probiotic-rich foods.
Why Ferment in the Fall?
Fall’s cooler temperatures slow the fermentation process, allowing vegetables like cabbage, carrots, and cauliflower to develop complex, nuanced flavours over time. This gradual fermentation helps maintain the crisp texture of vegetables while preventing the rapid growth of unwanted bacteria. Peak-season vegetables harvested in September and October are perfect for preserving, allowing you to lock in their fresh flavours and enjoy them throughout the winter months.
Which vegetables should you ferment?
1. Cabbage
Fermentation Style: Sauerkraut or kimchi
Why Ferment? Cabbage is rich in fiber, vitamins C and K, and antioxidants. When fermented, these nutrients become even more bioavailable, and cabbage transforms into a probiotic-rich food that aids digestion.
Fermentation Tips:
Use fresh, tightly packed cabbage heads. The fresher the cabbage, the better the fermentation.
Pound the cabbage vigorously to release its natural juices—this is essential for creating the brine necessary for fermentation.
Keep the cabbage submerged under the brine to avoid exposure to air, which can lead to mold.
2. Carrots
Fermentation Style: Pickled carrots or mixed vegetable ferments
Why Ferment? Carrots are naturally sweet and high in beta-carotene, a precursor to vitamin A that supports vision and immune function. Fermentation preserves their crunch while boosting their probiotic content.
Fermentation Tips:
Cut carrots into sticks or slices to ensure even fermentation.
If you prefer softer carrots, blanch them briefly before fermenting. For a crunchier result, skip this step.
Adding ginger or garlic to the ferment enhances flavour and can help speed up the fermentation process due to their natural antibacterial properties
3. Beets
Fermentation Style: Pickled beets
Why Ferment? Beets are rich in folate, manganese, and nitrates, which are excellent for cardiovascular health. Fermenting them makes these nutrients more easily absorbed by the body.
Fermentation Tips:
Peel the beets before fermenting to avoid a bitter taste.
Slice or dice them evenly to ensure they ferment at the same rate.
Beets can stain your hands and cutting boards, so consider wearing gloves or using a dedicated cutting surface.
4. Cauliflower
Fermentation Style: Pickled cauliflower
Why Ferment? Cauliflower is a nutrient-dense vegetable high in vitamins C and K, fiber, and antioxidants. Its firm texture holds up well in fermentation, and it absorbs spices beautifully.
Fermentation Tips:
Break the cauliflower into uniform florets to ensure consistent fermentation.
Adding turmeric or curry powder to the brine can give your cauliflower a vibrant color and a delicious, earthy flavor.
Keep the cauliflower submerged in brine by using fermentation weights or cabbage leaves.
5. Radishes
Fermentation Style: Pickled radishes or kimchi
Why Ferment? Radishes are packed with vitamins C and B6, potassium, and minerals. Their natural peppery flavour intensifies with fermentation, making them a zesty, probiotic-rich snack.
Fermentation Tips:
Slice radishes thinly or leave them whole for a spicier flavour.
Radishes tend to become softer as they ferment, so if you prefer a crunchier texture, ferment them for a shorter time.
For an added punch, mix radishes with chilli flakes or mustard seeds.
Don’t miss out on the new content about fermenting!
Subscribe to Kefirko newsletter
6. Pumpkin
Fermentation Style: Pickled pumpkin or pumpkin chutney
Why Ferment? Pumpkin is a good source of fibre, vitamins A and C, and potassium. When fermented, pumpkin develops a slightly tangy flavour that complements its natural sweetness, making it a unique addition to your fermented foods collection.
Fermentation Tips:
Cut the pumpkin into cubes or slices to ensure even fermentation.
For an enhanced flavour, add spices like cinnamon, cloves, or nutmeg to the brine
Fermented pumpkin can be used in both sweet and savoury dishes, from chutneys to side dishes.
7. Green Tomatoes
Fermentation Style: Pickled green tomatoes
Why Ferment? Green tomatoes are rich in fibre, vitamins A and C, and have a firm texture that makes them ideal for fermentation.
Fermentation Tips:
Cut green tomatoes into wedges or quarters to ensure they ferment evenly.
Add herbs like dill, mustard seeds, and garlic to the brine for an extra burst of flavour.
Green tomatoes are slower to ferment, so be patient and taste them regularly to check their progress.
Tips for Fermentation in Cooler Weather
Temperature Control: While cooler autumn weather is generally ideal for fermentation, ferments can be slow. Keep your jars in a warm, consistent spot, ideally between 18-24°C (65-75°F), to maintain steady progress.
Brine Strength: Cooler temperatures can sometimes slow fermentation, so a slightly stronger brine (about 3-4% salt by weight) can help preserve your ferments longer.
Patience: Expect ferments to take longer in cooler temperatures. Taste them periodically to ensure they reach your preferred flavour and texture.
Fermenting vegetables during the fall is a good way to extend the season’s bounty while adding a boost of gut-friendly probiotics to your diet. Embrace the tradition of vegetable fermentation this fall and enjoy the deep, savoury flavours and health benefits all year long.
