Gut: The Inside Story of Our Body's Most Under-Rated Organ

by Giulia Enders

Cabbage is the classic, but almost any vegetable that can be eaten raw can also be fermented. Carrots and gherkins, for example (gherkins are the pinnacle of pickling, however, since precise procedures must be followed if they are to remain crisp to the bite). Some good bacteria will already be on the cabbage leaves or the skin of the carrots, so there is no need to add any particular bacteria to them. This is why it can be beneficial to buy vegetables that have not been treated with pesticides, etc. Depending on how long you want the fermentation process to take, slice your vegetables thinly or grate them (= one week’s fermentation time) or leave them whole (= four to six weeks’ fermentation time). You need to make sure you avoid contamination as you work. You don’t want just any old kitchen bacteria joining your product in the jar. Add 10 to 15 grams of salt for every kilogramme of vegetables. This slows the growth of bacteria in general, preventing bad germs from commandeering the process before the good ones can do their work. It is important to add the correct amount of salt: too much will prevent the fermentation process altogether; too little can result in the food going off and tasting bad. Sea salt is a good choice, but do not use iodised salt, as the iodine inhibits the bacteria’s growth too much. Knead the mixture with appropriate fervour. This is to mix the salt well into the concoction, and helps to partially break down particularly tough cell walls. The salt ...