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How to culture a mixture of non-starchy vegetables into a “forever ferment” for the most diverse probiotic species beneficial to the gut microbiome. Helpful as a home remedy and a nutritious beverage as well.
If you have limited kitchen time, culturing a mixture of vegetables into a “forever ferment” is a great way to create multiple probiotic foods at once in a single dish that can be kept going indefinitely.
In Dr. Natasha Campbell-McBride MDs most recent book Gut and Physiology Syndrome, she calls this a “vegetable medley”, which has the benefit of providing a nutritious brinewater for drinking as well. (1)
The beverage from a probiotic vegetable mixture is loaded with nutrition, enzymes and beneficial microbes (both bacteria AND yeasts when 24 hour kefir whey fermented using live grains is used as the starter).
When ready, the vegetables will be tangy and very soft with the liquid bright red and full of flavor.
Add the vegetables to soups or stews, and consume as a tasty side condiment with an otherwise cooked meal.
Dr. Campbell-McBride suggests using the brinewater as an excellent home remedy for sore throat, sore gums, and upset stomach. (2)
Vegetables to Try
My favorite combination for making a probiotic vegetable mix is beets, cabbage, carrots, and garlic cloves.
*Do not use peeled and bagged cloves from the healthfood store as they may be treated with a chlorinated mixture, even if organic. Peel the cloves fresh yourself.
Other options include cauliflower, broccoli, turnip, rutabaga, Brussels sprouts, and other non-starchy vegetables.
*Leafy greens do not work well.
Create a mixture to your family’s liking and change it up over time with the seasonal vegetables available in your area for the best and most nutritious results.
A key aspect of this recipe is that you can keep the fermentation going for months, a “forever ferment” if you will. Simply top it up when low with freshly chopped vegetables, filtered water, sea salt and kefir whey, and ferment at room temperature again. The powerful probiotics (and garlic cloves) prevent any pathogens or mold from growing!
Fermented Vegetable Medley
How to culture a mixture of non-starchy vegetables using kefir whey into a "forever ferment" for the most diverse probiotic species beneficial to the gut microbiome. Helpful as a home remedy and a nutritious beverage as well.
Ingredients
- 1 medium cabbage preferably organic
- 2 large beets preferably organic
- 4-5 carrots preferably organic
- 10 unpeeled garlic cloves preferably organic
- 2 1/2 cups kefir whey
- 5 tbsp sea salt
- filtered water
Instructions
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Coarsely chop the vegetables and peel the garlic cloves.
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Fill 2 – 1/2 gallon (or 1 gallon-sized) and 1 quart-sized mason jars half full with the vegetables (see photo for mason jars used for the quantity vegetables in the ingredients section).
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Add 1 cup kefir whey to each 1/2 gallon mason jar and 1/2 cup kefir whey to the quart-sized mason jar.
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Add 2 tbsp sea salt to each 1/2 gallon mason jar and 1 tbsp sea salt to the quart sized mason jar.
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Fill each mason jar to just below the rim with filtered water and stir well to mix.
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Add a fermentation weight to each jar to keep the vegetables submerged in the water and screw the lids on tightly.
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Leave on the counter for 1 week and then refrigerate.
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Consume the fermented vegetables and drink the probiotic brinewater as desired. Top up with freshly chopped vegetables, water, sea salt and whey when the mason jar is low and re-ferment on the counter for a fresh batch. Continue the process indefinitely for a "forever ferment".
Reference
(1) Gut and Physiology Syndrome, page 236
I love trying different vegetable combinations for kraut! This looks similar, only a kvass/pickle version. Recently a friend of mine gifted us with “Beet Borscht” kraut. Our community has a lot of immigrants from Eastern Europe, so borscht is a common soup. Her kraut was amazing – a combination of cabbage, beets, carrots, onions, dill, garlic, plus the sea salt, of course. She just made it up, no recipe. Our local European grocer also sells some canned “salads” that are a variety of vegetables pickled w/ sugar, vinegar, salt and spices. I’ve been thinking I should use those ingredients lists as recipes and just lacto-ferment instead of using the vinegar/sugar.
Thanks for the recipe! – Katie
Hello – Can I use whey from raw milk that has cultured on the counter then strained to make cream cheese? I assume the kefir whey is more beneficial but do not have enough right now to get started.
Thanks!
You can use whey strained from clabbered raw milk, but it won’t be a forever ferment nor will be even close to as potent probiotically (and it won’t be therapeutic strains). The beneficial yeasts in kefir whey inhibit molds from forming.
Thank you for this information Sarah. I will work on some kefir whey!
It is worth it! The probiotic difference is night and day.
clarification of how much whey as the recipe calls for 1 1/2 yet it takes 2 1/2 for follow instructions.
Oh, you’re right! It’s one cup per half gallon container and 1/2 cup for the quart container. Thanks for catching that typo!
Hi, can you use Coconut water kefir instead of whey as I don’t use dairy?
Coconut water kefir will not work. Here are dairy-free options for fermentation. https://www.thehealthyhomeeconomist.com/dairy-free-fermentation-no-whey/
Awesome! Thanks for the recipe Sarah.
Am going to try this. Sounds amazing. Like a Sauerkraut on steroids. I make organic softcheese quarck all the time from organic yoghurt so I’m swimming in whey but that’s probably not suitable for this fermentation process or would it be!?
Should the kefir whey specifically come from organic raw kefir or can it also be from organic store bought unflavored non-raw kefir!? Raw kefir is probably more effective no!? And would it be helpful with signs of IBS!? Anyway; please let me know and thanks again.
To be continued…
Polygalae
Organic store kefir is only fermented for a few hours and with a powdered culture (just a few strains instead of dozens using live kefir grains). In my opinion and experience, straining whey from store kefir does not produce good results. It is absolutely worth it to make your own kefir using live grains with raw milk! Not even a comparison to the inferior product from the store even if organic.