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Benefits of Fermented Food: a pickling recipe inside!

It's pickling season, and what better time to celebrate the benefits of eating fermented foods? As the summer harvest reaches its peak, many of us are looking for ways to enjoy the bounty and keep our vegetables from going to waste. Fermentation is a fantastic solution that offers numerous health benefits while providing a quick, easy snack.

Feed Your Good Bacteria

One of the most significant benefits of eating fermented foods is their ability to nourish the good bacteria in our gut. Our digestive system is home to trillions of microorganisms that play a crucial role in our overall health. Fermented foods like sauerkraut, kimchi, and pickles are rich in probiotics, which help maintain a healthy balance of gut flora. A thriving gut microbiome can improve digestion, boost the immune system, and even enhance mood and mental health.

Save Vegetables from Going to Waste

Fermenting vegetables is an excellent way to preserve the harvest and reduce food waste. Instead of letting those extra cucumbers, carrots, or cabbage heads go bad, you can transform them into delicious, tangy treats that last for months. Pickling not only extends the shelf life of your produce but also retains its nutritional value, making it a sustainable and nutritious choice.

Quick, Easy Snacks

Fermented foods are perfect for busy professionals looking for convenient, healthy snacks. They are easy to prepare and require minimal ingredients—just vegetables, salt, and water. Once fermented, these foods are ready to eat straight from the jar, making them a time-saving option for those on the go. Enjoy them as a side dish, add them to salads, or simply snack on them for a burst of flavor and health benefits.

Incorporating fermented foods into your diet is a simple and effective way to support your health and well-being. This pickling season, embrace the tradition of fermentation and enjoy the many benefits it brings to your gut and overall vitality. Cheers to gut-loving, delicious, and sustainable eating!

Check out my recipe below:


Glass mason jars (at least 3)

Sauce pan

1 lb of Pickling Cucumbers or other vegetables laying around.

Head of garlic, using 2 or 3 garlic cloves per jar.

3 bay leaves

2 tablespoons Whole Peppercorn

2 tablespoons Kosher Salt

2 tablespoons Powdered Turmeric

1 tablespoon Celery Seeds

1 tablespoon Cardomon Seeds

2 cups White Distilled Vinegar or Apple Cider Vinegar

Slice the cucumbers and vegetables of choice in a way that you want to eat them. These are your pickles. Get creative, just remember they need to fit inside the jars. Soak them in an ice bath for 30 minutes to help them stay crisp. While they are in the ice bath, prepare the brine.

Mix 2 cups vinegar to 1 cup water in a sauce pan. Add all the spices and salt. Boil and then simmer x 10 minutes.

Remove the veggies from the ice bath and pat dry. Then add them to the mason jars, making sure you push them down. Make it snug. Then pour the cooled brine over the vegetables and fill to the top, making sure you can still close the lid. Allow them to be in the refridgerator for a few days and then you can enjoy! These will last up to 2 months.


Dr. Lexi


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