Lacto fermentation is an ancient preserving technique which harnessses beneficial,lactic acid forming bacteria. These bacteria thrive in an anaerobic environment. Lactic acid is, in turn, a natural preservative that inhibits the growth of harmful bacteria. Lacto-fermentation also increases or preserves the vitamin and enzyme levels, as well as digestibility, of the fermented food.

Here are some of the recipes we like to make...

Simple Sauerkraut

Ingredients

One cabbage head (white or red) finely shredded

we like to add carrots to add extra interest

1 large tablespoon sea salt (not table salt)

Mix cabbage and salt together in a large mixing bowl and begin to squeeze the cabbage and salt together with your hands, knead it thoroughly to break up the cellular structure of the shredded cabbage.

When the cabbage has become limp and releases its juice, transfer it to a large wide necked jar or kilner jar. Pack the salted vegetables into the jar or fermenter as tightly as you can, eliminating air bubbles.

Continue packing the cabbage into the container until the cabbage is completely submerged by liquid. Cover loosely and allow it to sit at room temperature, undisturbed, for at least 1 month and up to 6 months, testing the sauerkraut every few days until it is done to your liking. Transfer to the refrigerator or other cold storage where it should keep for at least 6 months and up to 1 year.

You can add different ingredients to your liking e.g. juniper berries, black pepper and other spices, apple, beetroot or other vegetables. Wetter fruits and vegetables will make the mix wetter and change the texture. Fruit with sugar will also change the taste/amount the mix ferments.

Kimchi

Ingredients

Cabbage 1 head

3 x carrots

mouli/turnip 300g

1 tablespoon good sea salt

For the paste

Spring onions 1 bunch or 1 x leek

Ginger root sliced thinly - 1 thumb's worth

Garlic x 8 cloves

Korean chilli flakes (Gochigaru) 4 x tablespoons

1 teaspoon salt

1 teaspoon sugar

water 2-3 tablespoons

Method as above i.e. massage cabbage, turnip and carrot with salts to release juices.

Slice leeks and ginger add to blender with other paste ingredients and blend. Add water to blender to make a thick paste. Thoroughly mix paste into vegetables. Bottle and top up jars with brine to ensure vegetables are submerged. Leave at room temperature to ferment. Check daily, release pressure and top up with brine if needed. Kimchi should be ready in around 3 weeks. Keep in fridge once it has reached desired fermented flavour

Fermented chilli sauce

Ingredients

Chillies handful

Carrots 1-2

Garlic

Ginger

Good quality salt

Take some chillies (preferably red, orange or even yellow make a nicer looking sauce, but you can do it with green too)

Chop and layer them in the bottom of a jar

Chop and layer carrots in the jar

Top up jar with brine ( at a concentration of 1 tablespoon salt in 1 litre of water)

Leave to ferment for a month or 2

Blend and bottle (keep sauce refridgerated)

Armenian Pickles

A stunning, purple pickle with the mouthwatering flavours of dill and horseradish.

Taken from the book Mamushka: Recipes from Ukraine & Beyond by Olia Hercules

Makes a 3-litre jar

beetroots 2, peeled and sliced into discs

white cabbage ½ small, sliced into wedges

mixed runner beans or French beans 200g, tailed

spring onions 4

wet (new) garlic 1 head, left whole, outer layer peeled

dill heads or stalks 50g

horseradish leaves 2, or fresh horseradish 50g, chopped

blackcurrant leaves 2

sour cherry leaves 2

water 1 litre

sea salt flakes 3 tbsp

black peppercorns 10

Place the beetroot at the bottom of a warm, sterilised 2-litre preserving jar, then top with the cabbage wedges, beans, spring onions, garlic and all the aromatics, apart from the peppercorns.

Bring the water, salt and peppercorns to the boil in a saucepan, then pour over the vegetables. Make sure everything is submerged, then seal and leave in a warm part of your kitchen (25C) for about 3 days to pickle, then store in the refrigerator. The beetroot will gradually turn everything a deep pink. It should keep unopened for several months.