Fermented Vegetables


coconut-oil-post-fermented vegetablesFermented vegetables are quite foreign to the modern western diet but travel back in history and to our eastern block neighbours and you will find it in all forms and tastes.  Thankfully this humble side dish that can accompany many different meals is making a name for itself on the modern dinner table.  And not just for it’s taste.  Fermented vegetables have got goodness written all over them.

Technically, fermentation is the biochemical conversion of sugars, starches, or carbohydrates, into alcohol, and organic acids, by bacteria and enzymes. This process is possibly the oldest form of preserving food. The bacteria change foods into more digestible and nutritional material mainly through lactic acid. Lactic acid produces enzymes as well as promoting growth of good bacteria in the intestinal tract. The enzymes help with predigestion of foods and overcoming any intolerances that may be present.  For eg. if you are intolerant to dairy foods it’s usually because the enzymes that you need to digest dairy are not present or strong enough in your own system. Therefore eating a fermented dairy product like kefir, yoghurt or cream cheese will aid you in the process of digesting dairy.

I first discovered fermented or cultured vegetables on my journey back from candidiasis. For the health of my gut and brain as well as my family’s I have kept fermented vegetables a part of our daily diet.

Here are some of the ways you can ferment or culture vegetables.

1. Whey and Salt Method

Fermented Vegetables

This humble side dish that can accompany many different meals is making a name for itself on the modern dinner table.
Prep Time40 mins
Total Time40 mins
Course: Condiment/Side dish
Servings: 2 litres
Author: Kerry Wennersten @ Coconut Oil Post



  • Wash and peel vegetables ready to be grated or diced.
  • Scold all your utensils with hot water and dry.
  • Grate or dice vegetables.
  • Put the vegetables into the bowl with salt (2 tbls) and whey (4 tbls).
  • Using the wooden rolling pin or meat mallet or your hands begin to squeeze the mixture together until liquid rises about 1 cm above the veggies. Be careful to not overfill as the veggies will expand as they start to ferment.


The fermentation takes approximately 3-5 days to ferment. The longer they ferment the softer the vegetables become and they taste more sour.


The finished product!



2. Cultured vegetables using a purchased probiotic mixture.

The product I use for this is called Veggie Culture Starter from Body Ecology

It comes with 6 sachets and instructions.  Each sachet will yield at least 7 batches of vegetables or cream fraiche.

This process is similar to no 1. but has 1 more step which is activating the culture 20 minutes before adding to vegetables.

Here is the full recipe for cultured veg here.

3. Using salt alone.

This process is even more simple than the first two, although I don’t find the taste as good.

Follow all the steps in the first method using whey but omit the whey and add an extra tablespoon of salt.

Proceed with the mixing and squeezing of the vegetables, put in the mason jar and let it sit for 3-5 days.

Kerry Wennerstenhttps://coconutoilpost.com
Homeschooling Mum of 2 and passionate about all things relating to Healthy Living. I have lived with gut disorders since a very young age and applied many remedies and therapies in order to seek recovery and good health. Along the way I discovered Coconut Oil, fermented foods and good fats and totally amazed at how these foods have transformed my health.


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