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fermented green bean recipes
Fermented Food Recipes Veggie Fermentation Recipe

Lacto-Fermented Green Beans

Fermented green beans are a great gateway food for introducing your family to all the goodness of fermented foods. When ready, the green beans have a zingy garlicky flavor with a crisp bite. They are known to be a little addictive.  

Fermented Green Beans are among the easiest fermented foods you can make, which makes it a great recipe to get kids involved in the “cooking” process.   

Fermented green beans are a nutritious snack packed with probiotics and enzymes that enhance digestion and the garlicky flavor make for a tasty snack or finger-food.  

You will find your family will be devouring them by the bowl-full.   

fermented jalapeno recipe
Fermented Food Recipes Veggie Fermentation Recipe

Lacto-Fermented Jalapeno Recipe

Try This Delicious Fermented Jalapeño Recipe

Fermented Jalapeños are my obsession! This easy and versatile fermented jalapeños recipe will make the perfect bite of crispy, spicy, and, quite honestly, the best topper ever to any dish!

Simply add a little onion, garlic, sliced lemon, coin-sliced carrots or whatever ingredient you can think of to make this tangy and spicy fermented condiment.

How to Use Fermented Jalapeños

Once you start making your fermented jalapeños, you won’t stop. They are so versatile you can put them on everything – hamburgers, chili, scrambled eggs, nacho supreme, breakfast burritos, you name it. Their tangy kick of spice makes them a great addition to any recipe.


Jalapeños Health Benefits

Jalapeños don’t just spice up your food; they are chock full of health benefits. Notably, Capsaicin, which is responsible for the pepper’s heat, and Vitamin C – this powerful antioxidant helps protect against heart disease. But that’s not all, these little peppers provide our bodies with so much more:

    • Jalapeños have high levels of Vitamin C, which help prevent healthy cells from mutating into cancerous cells.
    • Capsaicin also helps with weight loss, migraine relief, and can even help with nasal congestion by clearing the sinuses.
    • They help boost the immune system.
    • Jalapeños are high in Vitamin B-vitamin complex, such as folic acid, which is helpful to pregnant women. Just be sure to watch out for the heartburn!

First How to Cut a Jalapeño

Whatever you do, please remember to wear gloves when cutting jalapeños, and don’t touch your face and especially your eyes while you are handling them. Jalapeños have spicy-hot oils in them that can cause burns on your hands and whatever skin you touch.

I speak from experience, it’s excruciating.

The heat in jalapeños is found in the seeds and inner membranes. If you want to reduce the heat in this recipe, you can easily remove the seeds and membranes first by slicing the jalapeños in half lengthwise, and then use a small spoon to scoop out the seeds and membranes.

When I cut the jalapeños for this fermented recipe, I cut them horizontally into rounds and left in the membranes and seeds.

Yes, it was spicy,  but oh so delicious too!

scoop out the seeds and membranes to reduce heat

Don’t forget your gloves!

Fermented Food Recipes Veggie Fermentation Recipe

How To Make Homemade Sauerkraut

How To Make Homemade Sauerkraut in a one-quart Mason Jar

Sauerkraut is the German style of fermented cabbage.  Finely shredded cabbage is frequently mixed with other ingredients such as caraway seeds, carrots, and garlic. Red cabbage, napa cabbage, and other cabbages all make great sauerkraut, thus making it fun to create unique and enjoyable flavors all your own.

How to make homemade sauerkraut recipe:
1. Chop/shred cabbage and any additional vegetables.
2. Mix the cabbage mixture by hand and sprinkle with sea salt and spices.
3. See the full recipe below.

Although sauerkraut is a traditional German and Eastern European food, variations of it appear around the earth.  In the past sauerkraut was especially useful because it provided the vitamins and nutrients of fresh vegetables throughout long sea voyages and during the long winter.

Sauerkraut easily keeps for several months if refrigerated.  I have eaten sauerkraut well over six months old; it is fine although it begins to lose its crispness at the half-year mark.

Fermented Foods are Healing Foods

The process of lactic acid fermentation transforms salt and vegetables into fermented foods and increases food enzymes and vitamins, especially vitamin B.

Using this process to turn salt and cabbage into sauerkraut is yet another example of using food to help maintain, nourish, and heal the gut.

Homemade sauerkraut is full of beneficial bacteria, which are friendly microorganisms that help to colonize the gut, support the immune system, and develop vitamins in the digestive tract.

Why You Should Make Your Own Sauerkraut at Home

Money talks, and we all want to save money, right?

Homemade sauerkraut is easy and inexpensive. Buying sauerkraut that actually has the probiotics in it at a grocery store or online easily runs you $15 or more per jar.

If you thought all sauerkraut sold in stores has probiotics, you are wrong. Check out my post Does store-bought sauerkraut have probiotics?

Buying the ingredients, organic cabbage, sea salt, and a few mason jars, you can make your own.

And the best part about it is you can adjust the flavor to your personal preference, whether that is more or less sour, adding in garlic, spices, peppers, even apples.

The Good Stuff Takes Time

Keep in mind the fermentation process will take longer in colder temperatures and shorter in warmer temperatures. The key is not to let your kitchen get too warm, or you invite an off taste to the sauerkraut. Keep your kitchen temp 80 degrees or lower.

Tasting the sauerkraut, after about a week, should give you some idea of how sour you want it. If you prefer a sweeter flavor, then it will most likely be ready after one week.

But if you crave the sour kind, then consider waiting a few months. I find that one to two months if perfect for me.

Like spicy foods? Add peppers and garlic to the mix. They will take time to marinate together for a real “punch” to your sense.

How about making it a little sweet to help get your kids to eat it too. Just add apples, a little lemon juice, caraway and fennel to the recipe. You will be surprised at how fast your children will jump on the “healthy gut” bandwagon without even knowing it.


Use organic cabbage when able to find (or grow your own!)

When sealing up the cabbage in a jar or fermenting crock, fill the vessel to its neck with the cabbage mixture, place the ferment weights over it to ensure that the veggies rest below the liquid. You can also use clean stones, a ziplock bag with water or just fold up some large cabbage leaves and press them over the top of the mixture.

how to make homemade sauerkraut

Supplies for making Sauerkraut

1-quart Wide Mouth Jar

Metal canning lids

Meat tenderizer or another compacting tool which can fit inside the mouth of the jar

If you are fermenting for the first time, you should check out these cost-effective fermentation starter kits to ensure your first sauerkraut batch is a success.

Something to keep the vegetables submerged below the brine. A glass weight, or even a few clean stones, a ziplock bag with a little water in it , even a few cabbage leaves placed on top of the cabbage mixture will do the trick.

Want to learn more about the what, why and how of keeping veggies submerged below the brine? Read my article, Fermentation Weights: How to Keep Veggies Submerged.

Related Topics:

Ways to eat sauerkraut

Is sauerkraut keto-friendly?

Why sauerkraut gets too salty & how to fix it

easy fermented garlic recipe
Fermented Food Recipes Veggie Fermentation Recipe

Fermented Garlic Recipe

Garlic is known to have medicinal properties as well as an overpowering taste. Fermented garlic is healthier and more comfortable to eat than raw garlic due to the spiciness mellowing out during the fermentation process. Fermenting garlic also adds probiotics, which increase vitamins and improve digestion.

To start this easy fermented garlic recipe, I’ll share with you the easiest way to peel garlic clove.  First, lay a large knife flat across a garlic clove. Then smash it down hard with the heel of your hand.  The skin of the garlic will then slide off of the clove. Easy! Now, its time to make fermented garlic.

The Health Benefits of Fermented Garlic

Intensely aromatic and flavorful, garlic is utilized in practically every cuisine in the world. When eaten raw, it has a robust, pungent flavor to match the truly mighty garlic benefits.

This aromatic bulbous herb is naturally loaded with countless health benefits. However, fermented garlic is another ballgame entirely.

It is important to point out that raw garlic is more beneficial to health than cooked garlic. This shows that many of the health properties are lost when garlic is cooked.

Therefore, eat raw garlic to take full advantage of everything it has to offer. But even then, the human body cannot digest or process the nutrients present in fresh garlic.

Fermented Garlic

The best way to obtain all the essential nutrients from cloves of garlic is to ferment them. You can ferment garlic with cloves peeled or the skins on.

Fermented garlic is not as spicy as its raw counterpart. But it still has a delicate, tangy, soft taste that is quite impressive.
The number of probiotics produced during the fermentation process is mind-blowing. Moreover, the antioxidant activity of fermented garlic is much higher than its raw counterpart.

The fermentation process that garlic undergoes results in the production of hydrogen peroxide.

Hydrogen peroxide can be produced naturally in the human body to eliminate the harmful virus, fungi, and bacteria.
This shows that fermented garlic is loaded with many health benefits. It is also one of nature’s most potent antibiotics.

Many foodists classify fermented garlic under the superfoods category. A few of them even find it highly addictive.

Health Benefits of Garlic

Before highlighting the health benefits of fermented garlic, here are some of the health benefits provided by raw garlic:
High Blood Pressure – When fresh garlic is eaten, it reduces systolic blood pressure by approximately 7-9mmHg. It also reduces diastolic blood pressure by about 4-6mmH in people with hypertension. Source:

Prostate Cancer – Eating one clove of garlic a day brings down the risk of developing prostate cancer.

Diabetes – Garlic is potent enough to minimize pre-meal blood sugar levels in people, whether or not they have diabetes.

However, this property works best in people with the polygenic disease, especially if it is consumed for at least three months. It is, however, unknown if garlic minimizes HbA1 levels or post-meal sugar levels.


Other Health Benefits of Raw Garlic

Immune booster (prevents common cold)
Reduces the risk of dementia and Alzheimer’s disease
Minimizes lead toxicity and related symptoms

Benefits of Fermented Garlic

Fermented garlic surpasses the nutritional and beneficial values provided by raw garlic.

According to research, the fermentation of raw garlic significantly boosts both its properties as well as bioavailability. Nutrients obtained from fermented garlic are relatively more natural for the human body to process and assimilate. Source: 

The following are the health benefits of fermented garlic:

Improves the level of cholesterol in the body
Reduces the risk of lung cancer
Lowers fasting blood sugar levels efficiently
Boosts heart health
Reduces the risk of liver disease
Minimizes the risk of breast cancer

In addition to these, the fermentation process dramatically increases the levels of amino acids and other nutrients such as:

Glutamic acid
Alpha-tocopherol (Vitamin E)
Riboflavin (Vitamin B2)

One study found that fermenting the garlic increased antioxidant properties by up to 13 times compared to the control garlic.

Fresh or raw garlic comes with sugars and amino acids that can be readily consumed by beneficial bacteria. But during fermentation, these beneficial bacteria produce lactic acid.

Lactic acid is responsible for creating that fresh, tangy, and sour taste associated with fermented foods. This makes such foods to be highly desirable for your gastrointestinal tract as it promotes several body functions. Source:

Allicin: The Super Ingredient in Garlic

The iconic and robust flavor of garlic originates from organosulfur compounds.

A chemical and volatile compound known as “alliin” is derived from cysteine, an amino acid. Alliin is an odorless compound even though it contains sulfur.

When you crush garlic, alliin comes into contact with alliinase, an enzyme. The resulting product is what is known as “allicin.”

Allicin is, therefore, the primary reason why garlic has that pungent or distasteful odor. And research has shown that it is primarily responsible for many of the health benefits that garlic portrays.

Allicin is loaded with natural antiviral, antibacterial, antiparasitic, and antifungal properties, which are beneficial for health. But the human body cannot absorb all these benefits efficiently as it is.

And for this reason, manufacturers of supplements resort to the fermentation of aged cloves of garlic. According to the Journal of Food Science and Biotechnology & LaChance, “The allicin content in garlic does not reduce during fermentation, and increased sulfur compounds are formed.”

Allicin is broken down to form oil-soluble, water-soluble but sulfur-containing chemical compounds. These compounds can readily be absorbed by the human body and used effectively for overall health.

More Information about Allicin

1. Allicin possesses natural anti-microbial benefits, unlike many of the pharmaceutical drugs out there. No single medication has the same wide range of spectrum with allicin.
2. The ingestion of the super-ingredient, allicin is not harmful to gut microbes. The compound does not minimize their diversity either, unlike many pharmaceutical drugs out there.
3. It is a known fact that pathogenic microbes develop resistance against conventional medicines when used for prolonged periods. But this is not the case with allicin.
4. Culinary heat readily degrades allicin, thus damping flavor. However, to get that sharp punch out of your fermented garlic, you can add it towards the end of cooking.

Take Note:

During the fermentation process, the cloves of garlic may turn blue or neon green. It is a normal process, so don’t be alarmed by this development.

The change in color is as a result of a pH reaction. By the time the cloves are fully fermented, they will go back to a yellow/white color or become dark yellow.


Fermented garlic has more beneficial health properties compared to its raw opposite number. This means that you will derive much more benefits that will enhance the quality of your life.

Therefore, eat more fermented garlic; enjoy both the health benefits as well as the taste. Find other ways to cook it without losing the nutrients, and your overall health will improve significantly!

If you like this recipe, please give my Kimchi recipe and fermented carrots recipe a try. You are sure to love them both!