fermented vegetable medley

Cauliflower, carrots and beans
carrots, beans and cauliflower

I'm on a serious gut health kick this week. And for good reason. Admittedly I've been slacking a bit the last few weeks. Work became stressful, keeping up with everything felt overwhelming and I mindlessly gravitated towards, for lack of a better word, shit food. It had gluten free plastered all over it but just because it was gluten free doesn't mean it was good for me. 

It's easy getting trapped in the "it's only a few" mentality but the truth is, if you have gut issues, a few every day is just enough to bring all the symptoms back and make you feel like garbage. I felt a bit hypocritical because here I am, a big proponent of real food stuffing my face with gluten and dairy free food like stuff. 

Without much fanfare and self loathing, I decided to just get back to eating real and minimally processed food. And sure enough it's made a big difference. I've mentioned before that I don't like being overly strict because it feels suffocating but it's important to remind ourselves that a lot of what we see on store shelves is not providing any nutrients or any benefit aside from sheer pleasure because it does taste so damn good. 

So what to do when you've gotten off track? Start by getting back to the good stuff. For me that always includes nature's probiotics in the form of fermented vegetables. I mean yes, you can go and buy a bottle of expensive probiotics but why when you can just get them through food! Truly one of my favorite ways of undoing some damage is by eating fermented vegetables. 

Do you feel intimidated by the idea of making your own ferments? Don't! It's surprisingly simple and versatile and your little gut bugs will be very happy to say the least. 

As far as vegetables, you can use whatever you'd like but I find certain combinations work better than others. This assortment is one that my grandparents often made and it's simply cauliflower, green beans and carrots. You can eat fermented vegetables on their own, as a side or chop them up and add them to your favorite dishes. 

All you need is a large jar, filtered water, salt and vegetables. 

fermented vegetable medley
fermented vegetable medley
fermented vegetable medley

fermented vegetable medley 

  • prep time: 5 minutes

  • fermenting time: 2 weeks +

  • yields: 1 half gallon jar


  • 1 small head organic cauliflower

  • a good handful of green beans

  • bunch heirloom or regular carrots

  • 2 tbsp sea salt or pink salt

  • 4 cups warm filtered water

  • 1 clove garlic sliced

  • 1/2 tsp whole peppercorns

  • a few springs of fresh dill



Combine warm water with salt and stir until salt is fully dissolved. Let cool.

Break cauliflower by hand into desired size pieces. Chop carrots in whatever shape you wish, either strips or rounds. You can leave the beans whole or cut them in half. 

Add all vegetables, garlic and dill to the jar and add saltwater until vegetables are fully submerged. Twist on lid and keep away from any places with temperature fluctuation such as stoves or dishwashers. 

Let ferment for 14 or more days. You can "burp" your ferment daily if you want to release some pressure but it's not mandatory. That just means twisting the lid off and back on.  

Want a simple and cheap way to get more probiotics in your diet? Try this delicious fermented vegetable medley. All you need is salt, water, cauliflower, carrots and green beans. #fermentedfood, #fermentedvegetables, #calmeats, #paleo, #vegan, #whole30, #fermentation, #probioticfoods, #guthealthyfoods #guthealth #howtoferment #easyfermentedrecipes

simple fermented vegetables

fermented pickles, carrots, and radishes
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When I lived in Romania, my family shopped at the local farmers market and ate seasonally. There was really no choice as it was that or starve. We didn't have well stocked grocery stores so we had to be prepared. In anticipation of cold, long winters, my grandparents would ferment large quantities of vegetables that were not available in the winter. Little did I know just how beneficial fermented vegetables were. 

Why eat fermented vegetables

Our western diet has done a number on gut flora and our digestive system as many of us are eating foods our body simply does not know how to assimilate and has a difficult time digesting. But I'm a firm believer that by eating fermented foods daily we can rebuild our healthy guts. This is in turn helps with food absorption, improved digestion and overall health. After all, if our gut isn’t healthy, then every other system in the body will be affected.

Fermented vegetables provide natural probiotics

I’m a proponent of supplementation but I’m also a firm believer that we can get everything we need from food. And one of the best way to populate and heal our guts, is through consuming probiotic rich fermented foods daily. It is a cheaper and healthier alternative to taking a pill every day.

How to make fermented vegetables

In order to demystify fermenting, I wanted to share some very basic recipes I frequently make. The easiest way to start is by using brine and cut up vegetables.

To make brine, all you need is a quart of room temperature water and 2-3 tbsp of fine sea salt. I prefer using fine salt as it dissolves quicker. Once the salt and water are combined, your brine is ready.

Feel free to add the seasoning of your choice. I prefer dill and garlic. Here are 3 basic fermented vegetable recipes to get you started. 

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simple fermented vegetables

  • prep time: 15 minutes

  • makes: 6-8 (12 oz) jars

  • fermenting time: 8 days-2 weeks


  • 1-2 lbs organic carrots cut into sticks

  • 1 bag organic radishes, sliced

  • 6-8 organic pickling cucumbers

  • 1 quart filtered water

  • 2-3 tablespoons fine sea salt

  • 2-3 sliced cloves garlic (or more)

  • a few sprigs fresh dill


  • medium sauce pan

  • jars with lids (i use these)


To prepare brine, combine warm water and salt and set aside to cool.

Slice garlic cloves and add to jars along with as much fresh dill as you want.

Slice radishes and cut carrots and pickles to be slightly shorter than the jar. Tightly pack each into jars, as many as can fit. Pour the cooled brine and fill all the way to the top ensuring that vegetables are covered completely. 

Twist on the lid and let ferment at room temperature for 7-14 days. Keep away from an area with temperature fluctuations such as a stove. If you have leftover brine, store it in the refrigerator and used at a later point. 

If you're on a gut healing journey, the best thing you can do is consume fermented vegetables on a regular basis. Not only are they easy to prepare but they're far better for you than bottled probiotics. Check out this simple recipe you can keep on hand to ensure your gut functions the way it's intended to. #icanpicklethat, #fermentation, #fermentedvegetables, #traditionalcooking, #ferments, #pickling, #calmeats, #vegan, #paleo, #gaps, #whole30, #vegetarian