Fermented Foods Part 2 – Pickled Veggies!

Let the fermentation fun continue! We love how these pickled veggies can add a tangy crunch and nutritional boost to your favorite meals or snacks. To get your daily dose of probiotics, add these fermented veggies to your grain bowls, toss on salads, or eat straight from the jar (no one’s looking).

Cheers to a happy gut!

Lacto-Fermented Pickled Veggies


  • 3 tablespoons sea salt or kosher salt (use iodine-free salt)

  • 1 quart water (non-chlorinated – use spring, distilled or filtered)

  • 1 cup small cauliflower florets

  • 1 cup carrot chunks or slices

  • 1 cup red bell pepper chunks or slices

  • 1 clove garlic, smashed and peeled

  • 1 bay leaf

  • 1/2 teaspoon coriander seeds

  • 1/4 teaspoon black peppercorns

  • 1-2 grape leaves (optional, to help keep pickles crisp)



1.     Combine salt and water in a measuring cup and stir until the salt is dissolved. (You can heat the water first to make the salt easier to dissolve, but it's not necessary. Let it come to room temperature before making the pickled veggies.)

2.     Place the remaining ingredients in a very clean, large jar (a half-gallon mason jar works well). Pour the salt water over the vegetables, leaving at least 1 inch of headspace at the top of the jar. If necessary, add more water to cover the vegetables.

3.     Cover the jar tightly and let it stand at room temperature. About once a day, open the jar to taste the pickles and release gases produced during fermentation. If any mold or scum has formed on the top, simply skim it off. (If using a jar fitted with an airlock, you don't need to "burp" it; just open occasionally to taste.)

4.     When pickles taste to your liking, transfer the jar to the refrigerator. They will continue to ferment very slowly, but cold storage will largely halt fermentation. As a fermented food, these pickles will last for quite some time, at least a month or longer.


Recipe source

Garlic Dill Pickles



  • 2 pounds cucumbers

  • 6 cloves garlic, peeled and slightly smashed

  • 2-4 dried chilis, cut in half

  • 1 teaspoon peppercorns

  • 2 tablespoons kosher salt

  • 1/2 cup fresh dill

  • 1 1/2 cups apple cider vinegar

  • 1 1/2 cups water



  1. Cut cucumbers into spears, rounds or other shape of your choice and place them into 2 1-quart wide mouth mason jars.

  2. Place crushed/smashed garlic cloves, dried chili peppers and peppercorns in the jars with the pickles.

  3. Add the salt to the jars (1 tablespoon in each jar) then the fresh dill on top.

  4. Combine the apple cider vinegar and water in a small bowl or measuring cup and pour to the top of each jar, just covering the top of the ingredients.

  5. Using a spoon, press all the ingredients down into the liquid making sure they're submerged.

  6. Cover tightly with the lids and place in the refrigerator for at least 3 days before eating


Recipe source