Food Preservation

On April 2nd, I presented on food preservation through the seasons for the Burlington Area Community Garden Spring Potluck/Fundraiser.

In less than 10 minutes, as I talked, I prepared a batch of lacto-fermented watermelon radishes (from Full Moon Farm) and carrots (from the Intervale) to show people how easy it to preserve seasonal produce this way. Look at how lovely and pink the water turns from the radishes.

Tart and tangy lacto-fermented carrots and watermelon radishes

Lacto-fermentation preserves nutrients (by not heating) and also breaks them down into more easily digestible forms. Some examples are yogurt/cheeses, miso/tempeh, vegetable ferments like sauerkraut and kimchi, sourdough bread, and beverages like kombucha and ginger beer.

In the process of lacto-fermentation, lacto-bacilli convert lactose found in raw foods into lactic acid, making them tangier and full of beneficial bacteria and enzymes.  

Eating foods that have been lacto-fermented helps to promote digestive health by replenishing the microorganicsms that line your digestive system. Lacto-fermented foods are eaten throughout the world and are a low-tech and low-energy means of preserving food, from vegetables to dairy.

Did I also mention that they’re tasty and cool?

Anyway, let me explain how easy this is.

Easy Lacto-Fermented Vegetables
1 pound vegetables, washed but not peeled (I used half watermelon radishes, half carrots) - or enough to tightly fit in one quart-size jar
1 ½ Tbs. salt
2 cups water

Extras: 1-3 cloves garlic, 1 coarsely chopped spring onion or a few chunks of yellow or red onion, 3-4 Tbs. spices such as mustard seed, peppercorn, dill seed, celery seed, thyme, oregano, basil, red pepper flakes….

Thinly slice vegetables. Layer in a quart-size mason jar. Add garlic/onion and any extra spices. In a separate jar, combine water and salt and shake well until combined. Pour over vegetables. Place lid on vegetables and put in a cool spot in the kitchen where you can regularly check on it. Check every day and poke vegetables that rise to the surface back under the water (too much exposure to air will spoil them). After 2-3 days, taste a vegetable. It will start to be tangy but salty. After about 7 days, taste again. It should be more tangy. Refrigerate jar and enjoy; this will last for months if not years in the refrigerator and continue to slowly ferment and grow tangier.  

I will be teaching food preservation classes from May through October. The first one is Tuesday, May 24, from 5:45-7:15 p.m: "Local Asparagus Tart and Food Preservation Overview." While an asparagus tart is baking in the oven, I will give a food preservation overview using asparagus as an example. Sign up by calling City Market today: 861-9700 x. 0 or stop by to sign up at the Customer Service Desk. I look forward to sharing many easy and delicious food preservation methods and recipes this growing season.