ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Use Kefir to Ferment Vegetables

Updated on March 23, 2014
Sauerkraut, kefir and coconut milk kefir can all be made using live kefir grains.
Sauerkraut, kefir and coconut milk kefir can all be made using live kefir grains. | Source

Kefir grains, typically used in milk to create a probiotic drink, can be used to ferment vegetables. You can also use the whey left from making kefir cheese. Fermenting vegetables is one of the healthiest ways to preserve food, while also keeping the vitamin content intact. It also adds probiotic cultures to your food. The bacterial cultures in kefir help boost the immune system, improve digestion and provide a high amount of antioxidants to the body. Kefir fermented vegetables have a slightly sour, yet delicious, taste.

Fermenting Kefir Vegetables

What You Need

Kefir whey

Vegetables

Bowl

Large Canning Jar

Step 1

Follow the directions for making kefir cheese by separating the whey from the curds. Store the drained whey in a sealed glass jar until you are ready to make your fermented vegetables. Whey is the thin liquid that is strained from the thicker curds.

Step 2

Select the type of vegetables you would like to ferment. Vegetables such as carrots, cabbage, cauliflower and garlic work well.

Step 3

Wash and cut your vegetables into 1/2 inch chunks. You can also shred your vegetables.

Step 4

Add 1/2 a liter of cold water to your bowl. Mix 7 tablespoons of your kefir whey into the water.

Step 5

Add your vegetables to the large canning jar until it is 3/4 full. Pour the whey mixture over the vegetables until they are completely covered.

Step 6

Seal the jar and set it in a dark location at room temperature. Allow your vegetables to ferment for 10 days. Begin eating your vegetables after they are done fermenting. Keep them stored in the refrigerator.



Kefir Sauerkraut

What You Need

Head of cabbage

Sea salt

Bowl

Pestle

Live kefir grains

1/2 gallon glass jar

Step 1

Trim any damaged or wilted leaves from your head of cabbage and discard them. Cut the outer leaf so that it is an inch larger than the diameter of the jar you will be using.

Step 2

Thinly slice our entire cabbage head. Put 1/4 of the sliced cabbage in a bowl. Add 1/4 tablespoon of sea salt to the cabbage.

Step 3

Use a pestle to bruise the cabbage leaves, and then add another 1/4 of the sliced cabbage and 1/4 tablespoon of sea salt. Continue to bruise the cabbage with the pestle. Repeat the process two more times.

Step 4

Add 1/2 tablespoon of kefir grains to the half-gallon glass jar. Put half of the cabbage mixture over the kefir grains in the jar. Pound the mixture down inside the jar.

Step 5

Add 1 tablespoon of kefir grains over the cabbage, and then add the remaining cabbage to the jar. Pound the mixture down again.

Step 6

Cover the cabbage and kefir with the cabbage leaf you set aside. Tuck the edges of the leaf into the sides of the jar.

Step 7

Add enough water to your fermenting jar until it is 1 inch above the sauerkraut mixture. Cover the jar loosely with the lid.

Step 8

Place your fermenting jar in a dark, cool location. Allow the sauerkraut to ferment until it becomes tangy, which is for about three days.

Step 9

Skim any foam from the surface of your fermentation. Add water, if needed, so that it is still an inch above the surface of the sauerkraut.

Step 10

Tighten the lid on your jar and store your fermented sauerkraut in the fridge. Store it up to one month.

Resources

Nourishing Foodways; Kerir Sauerkraut Recipe

Cultured Food Life; Cultured Vegetables

Natural News; Easy-to-Make Fermented Vegetables Boost Immunity and Improve Health

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)