The Science of Fermentation
Understanding what happens inside the jar.
What is it?
Fermentation is the controlled decay of food using beneficial microbes. In vegetable fermentation, we use Lacto-fermentation.
It relies on Lactobacillus bacteria, which turn sugars into lactic acid. This acid creates a sour environment that preserves the food and kills harmful pathogens.
Safety First
- Keep vegetables submerged under brine.
- Use proper salt concentration (2% min).
- If it smells rotten or has fuzzy colorful mold, toss it.
Benefits
- Probiotics for gut microbiome health.
- Increased bioavailability of nutrients.
- Complex, tart umami flavors.
Essential Gear
What you need to get started.
Non-Iodized Salt
Iodine kills bacteria. Use Sea Salt, Kosher, or Pink Salt.
Filtered Water
Chlorine inhibits fermentation. Filter or boil your tap water.
Glass Vessel
Mason jars or crocks. Avoid reactive metals like aluminum.
Submersion Weights
Glass weights, rocks, or a ziplock with water to keep veggies submerged.
The Cookbook
Select a recipe to view details.
Instructions
- Shred 1 head of cabbage. Weigh it.
- Calculate 2% salt by weight. Add salt.
- Massage vigorously until liquid pools.
- Pack tightly into jar. Submerge under liquid.
- Wait 3 weeks at room temperature.
Instructions
- Quarter napa cabbage and salt heavily. Let sit 2hrs.
- Rinse salt off cabbage thoroughly.
- Blend garlic, ginger, fish sauce, onion, and chili flakes (Gochugaru).
- Coat cabbage leaves with paste. Pack into jar.
- Ferment 3-5 days then refrigerate.
Instructions
- Peel garlic cloves. Lightly crush.
- Place in jar and cover completely with raw honey.
- Close lid loosely. Flip jar daily to coat garlic.
- Wait 1 month. Garlic will darken and mellow.
Brine Calculator
Calculate safe salt levels precisely.
Knowledge Check
Test your fermentation mastery.