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A colourful fermented vegetable side dish inspired by traditional lacto-fermentation methods. This chunky vegetable ferment pairs beautifully with soups, stocks, eggs and other GAPS-style meals. Full of great nutrition and beneficial bacteria, it also makes a wonderful beverage to drink. The brine from this medley is also an excellent remedy for any tummy upset, sore gums and sore throat.
Equipment:
Equipment:
Chopping board
Knife
Bowl
2 litre clean jar
Ingredients:
Ingredients:
Approximately 1 kg mixed vegetables:
Cauliflower florets, chopped into small pieces
Carrots, diced or sliced
Beetroot, peeled and diced
Red capsicum, diced
Apple, diced or grated
Small amount of cabbage, finely chopped
Fresh ginger, grated
Garlic cloves, crushed (optional)
1–2 teaspoons caraway seeds
Salt
1% sea salt based on the total vegetable weight
(Example: 1 kg vegetables = 10 g sea salt)
Additional Brine (if needed)
500 ml filtered water
5 g sea salt (1% brine)
Optional Starter
1 tablespoon whey
Prep: 10 min
Prep: 10 min
Directions:
Directions:
Prepare the vegetables by washing thoroughly and removing any unwanted outer layers. Peel beetroot and any non-organic vegetables if preferred.
Chop the vegetables into small, bite-sized pieces. Unlike sauerkraut, this recipe is designed to create a chunky fermented vegetable medley rather than a shredded ferment.
Place all prepared vegetables into a large bowl and weigh the total mixture.
Add sea salt at 1% of the vegetable weight. For example, 1 kg of vegetables requires 10 g of sea salt.
Add the caraway seeds, ginger, garlic and whey (if using).
Massage and mix the vegetables thoroughly until they begin to soften.
Pack the vegetables firmly into a clean glass jar, pressing down to remove air pockets.
If the vegetables do not release enough liquid to fully cover them, add enough prepared 1% brine to submerge the vegetables.
Place a clean cauliflower leaf or cabbage leaf over the top of the vegetables to help keep them below the brine.
Ensure all vegetables remain submerged, leaving some headspace at the top of the jar.
Seal the jar and ferment at room temperature. Check regularly to ensure the vegetables remain under the brine.
Once the flavour has developed to your preference, transfer to the refrigerator to slow fermentation.
Serving Suggestion:
Serving Suggestion:
Serve as a fermented vegetable side dish alongside:
Vegetable stock soups
Eggs
GAPS bread
Meat or fish dishes
Other nourishing meals
Fermented vegetables provide a traditional source of beneficial bacteria and add flavour, texture and variety to meals.
Notes:
Notes:
Suitable for GAPS Intro Stage 1
Introduce gradually, starting with small amounts of the juice before progressing to the fermented vegetables.
It is normal for some people to experience temporary digestive changes, such as increased gas, bloating, or changes in bowel movements when introducing fermented foods. If symptoms are uncomfortable, reduce the amount and increase more slowly.
When the brine and vegetables start getting low, add fresh vegetables and salt, top up with water and ferment at room temperature again. You can keep this medley going forever, as long as you keep feeding it with fresh vegetables.
Individuals with known histamine sensitivities may need to introduce fermented foods more cautiously and monitor their response.
Storage Tips:
Storage Tips:
Keep it refrigerated once fermentation is complete.
Ensure the vegetables remain submerged beneath the brine during storage, as exposure to air can encourage mould growth.
Always use clean utensils when removing sauerkraut from the jar to avoid contamination.
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