Ferment Workshop-- learn the basics to fermenting at home!

Yesterday, I was happy to have hosted my first ever fermenting workshop at my house! I had a handful of wonderful attendees that were eager to learn the steps to making their own delicious, probiotic rich fermented foods at home with endless health benefits. This workshop was inspired by Forage Farm, who had hosted one back in November which is where I first learned about fermenting (and got kind of addicted to it!) 

Kaitlyn enjoying learning about fermenting!

We even touched on Kombucha making, thanks to a friend who is experienced at it and brought some "mother" to share with us as a starter. With enough interest, I would be glad to hold something like this again in the future, and assist people near and far with tips on how to make their own ferment at home.

Kombucha brewing

Here is a modified version of the worksheet I threw together and provided at my workshop (with more clear instructions, since I provided help at the workshop in person). Feel free to utilize some of these tips and recipe to get you started.

I like to call myself a "fermenting queen" or something like that. I'm kinda addicted :)

First off! Gather your supplies:

Cutting board

chopping knife

food processor, grater, or mandolin slicer (optional but helpful!)

salt (sea salt, celtic, or himalayan— not refined or iodized)

glass jars and lids that fit (metal rings rust over time so plastic is recommended if you plan to ferment a lot!)

weight/cover system (optional)

PURE water (not chlorinated tap water— we have filtered water at our house for workshop)

fresh veggies/herbs/spices to ferment

large mixing bowl

Basic steps towards prepping your ferment:

Nicole is so happy about making kimchi!

Choose your veggies and ingredients for your ferment mixture. Rule of thumb is to mix together some things that you would consider eating as a “salad” (even if you typically wouldn’t eat it raw) and pair together flavors you like together. Or, you can rely on a recipe (plenty are provided below)!

Lightly rinse your veggies (if at all). Chop/grate your veggies in uniform size (harder veggies should be smaller, softer ones larger) for even fermentation. Remember that small grated veggies will ferment really fast and larger and harder veggies will take longer. Try to provide a combination that will get them evenly fermented. Always keep beets at a larger size to prevent over fermenting and turning to alcohol.

Scott and Manny enjoying the workshop

Throw veggies together in a large mixing bowl and sprinkle with some salt to taste. You will need approx. 1 tablespoon of salt per quart, but you can add more to taste (your ferment will taste stronger with more, 1 tbsp will keep it more mild tasting). Mix well with your hands until your veggies start to sweat. Let them sit for a few minutes to absorb the salt. Any water that pools at the bottom of your bowl can be poured out and shouldn't be included with the ferment. This is the moisture being pulled out of your veggies by the salt that will soon be replaced with your "brine" to fill them with a fresh, fermented flavor. Add extra salt or spices if you lost some in the water.

Alexa was excited about making kimchi and beet kvass!

Shove your veggie mixture into your jar(s) and use a pounder or your hand to firmly press them in as tight and compact as you can. If you have a weight, you can use it to weigh down your veggies below the water line. A good substitute for a weight is a smaller jar filled with water that can fit in the mouth of your jar. Fill the jar up with filtered water to the very top, leaving no air in between. Close your lid, and you’re done preparing your ferment!

Scott's ferment mixture is ready to ferment!

Ferment maintenance:

Over the next few days, keep your ferment jars on a tray (for leaking) in a cool place in your house. Check on daily. The fermentation process and pressure in the jar may make some water overflow, so just add more water as needed and retighten the lid. Always make sure your veggies are below the water line and the water is all the way to the top.

Alexa's ferments ready to go

You can taste test to see how the ferment is developing and how sour your veggies taste. You should know around when it’s ready based on how it tastes and whether you like it, or want it to get more sour. Most ferments take about 3-5 days (sometimes more sometimes less), because temperature, size of ingredients, and other factors can affect the speed. If the ferment leaks/overflows, be sure to top it off with more filtered water to prevent your ferment from being exposed to air (risk of mold growing). If any mold or yeast grows in your ferment just pick it out or scoop it off the top- it won't hurt you. This sometimes happens when air gets in the jar. When the ferment is done to your liking, stick the jar in the fridge to slow the fermentation process, and it will last several months in the fridge to enjoy whenever you want! (it may get a little more sour/fermented over time but usually I find the flavor to get better the longer it’s in the fridge!)

Benefits of fermented vegetables:

Natural probiotics/good for gut health

Beneficial enzymes for digestion/helps you absorb more nutrients from foods that you eat

Fight off harmful bacteria/improve your immune system

Contain B-vitamins and omega-3 fatty acids

Preserving nutrients while breaking down foods to make them more easily digestible 

Affordable and easy to make at home

Method of preserving food that will last a long time

Ingredient suggestions/simple recipes for ferments (flexible and can be modified/adjusted... there are no real rules about fermenting ingredients except get creative!

Classic kraut: cabbage (green and/or purple) & salt, (apples optional if you want a sweet kick to it)

Root kraut: rutabagas, carrots, turnips, and/or radishes and salt (here's a recipe for simple rutabaga kraut, but follow same recipe for other root veggies you'd like to include)

Kimchi: Cabbage, carrots, daikon radish, other radishes of choice, scallions/green onions, ginger, garlic, chili powder, salt

Beet kvass: beets, salt

Pickled carrots: carrots, ginger, lemon grass, cilantro, chili pepper, salt

Fermented yum hot sauce: Assortment of hot peppers, sweet peppers optional to balance out flavor + food processor is necessary (you can use ours if needed)

You can also make basic pickles with this easy fermentation process or get adventurous with pickled watermelon rind.

Scott with his ferments and kombucha starter. All ready to start fermenting more at home!

Basically, just follow the above steps and experiment with fermenting whatever veggies you want! Remember the key part of that which is.. experimenting. They won't all taste great. Some might over ferment. Some may not taste right. You live and you learn and that's how you'll get better. I always suggest taste testing every day (sometimes more than once a day) so you truly know how long ferments will take to develop in your house based on the variables that may affect the speed of the process. You can always give it longer to ferment but you can never undo the fermentation process if something has fermented too long! You'll know when it's done when it's slightly sour but tastes just perfect to you. I hope that some of this has inspired you, and please let me know if you try fermenting at home with these tips!

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