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LACTO-FERMENTED PICKLES
13

LACTO-FERMENTED PICKLES

NUTRITION
HEALTHY RECIPES
Jan 30, 2025

LACTO-FERMENTED PICKLES

Lacto-Fermented Pickles are a delicious and healthy way to enjoy cucumbers while reaping the benefits of natural probiotics. This Lacto-Fermented Pickle uses a simple brine of water and sea salt combined with garlic and dill for flavour. These pickles undergo fermentation to create a tangy, crunchy snack. Perfect for adding to sandwiches and salads or enjoyed on their own, the lacto-fermentation process preserves the cucumbers while enhancing their flavour and nutritional content. This recipe is quick to prepare and with just a little patience, you’ll have homemade pickles that support gut health and add a zesty crunch to your meals.

RECIPE CATEGORY

Side, Snack, Appetisers, Condiment

SERVING SIZE

1 serving

CUISINE

American, Eastern European, Central European, Mediterranean, North African

PREPARATION/TECHNIQUES

5 Ingredients or Less, Prepared in Advance, Marinate, No-Cook, Fermentation

OCCASION/HOLIDAY

Picnic, Summer, Fall, Spring, Family Reunion, BBQ, Party, Potluck

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Low Sodium, Kosher, Gluten-Free, Low Sugar, Healthy, Probiotic

DISH TYPE

Snack, Side, Condiment, Appetiser, Fermented Food

INGREDIENTS

There are the following ingredients for Lacto-Fermented Pickles :

  • 1 small cucumber, sliced
  • 100ml water
  • ¼ tsp sea salt
  • 1 garlic clove
  • 1 sprig of fresh dill

FULL NUTRITIONAL INFORMATION

  • Calories: 12
  • Fat: 0g
  • Sodium: 150mg
  • Carbohydrates: 3g
  • Sugars: 1g
  • Fibre: 5g
  • Protein:5g

PREPARATION

  • Prepare The Brine: Dissolve the ¼ tsp of sea salt in 100ml of water to create your brine. Stir until the salt is fully dissolved to ensure a balanced fermentation.
  • Pack The Jar: Place the sliced cucumber, garlic clove and sprig of dill in a clean jar. The garlic and dill will infuse the cucumbers with extra flavour during fermentation.
  • Add The Brine: Pour the brine over the cucumbers, ensuring they are fully submerged under the liquid. This is essential for proper fermentation and to prevent spoilage.
  • Ferment The Pickles: Cover the jar with a breathable lid or a clean cloth and leave it at room temperature for 3-5 days, depending on your desired level of sourness. Taste test every few days to monitor the flavour. The longer they ferment, the more tangy they become.
  • Refrigerate: Once the pickles have reached your desired flavour, transfer the jar to the fridge to slow down the fermentation process. Refrigerate for at least 2 hours before serving to enhance the crispness.

PREP TIME

5 minutes

COOKING TIME

3-5 days (fermentation)

TIPS FOR LACTO-FERMENTED PICKLES

  • Crisp Cucumbers: Use freshly picked cucumbers for the best crunch. If you’re using store-bought cucumbers, you can soak them in ice water for 30 minutes before pickling to help retain their crisp texture during fermentation.
  • Salt-To-Water Ratio: Ensure that the salt is fully dissolved in the water before adding it to the jar. A proper salt-to-water ratio is crucial to prevent spoilage during the fermentation process.
  • Temperature Control: The ideal room temperature for fermenting pickles is between 18°C and 24°C. If your kitchen is too warm, shorten the fermentation time to avoid over-souring the pickles.
  • Customisation: Feel free to experiment with other herbs and spices. Add mustard seeds, peppercorns, or bay leaves to create unique flavour profiles for your pickles.

VARIATIONS

  • Spicy Pickles: Add ¼ tsp of red pepper flakes or a sliced jalapeño to the jar for a spicy kick.
  • Herb Pickles: Substitute the dill with other herbs such as thyme, rosemary, or tarragon for different flavour combinations.
  • Pickled Vegetables: Try this recipe with carrots, radishes, or bell peppers for a crunchy, fermented veggie mix.
  • Sweet And Tangy: Add ¼ tsp of sugar to the brine for a slightly sweeter pickle.

PREPPING AND STORAGE

  • In The Fridge: Once fermented, store the pickles in an airtight container in the fridge for up to 2 weeks. The pickles will continue to ferment slowly but will remain safe to eat.
  • Freezing: Freezing is not recommended for fermented pickles, as it can affect their texture. However, the brine can be used in other fermented recipes or as a base for salad dressings or sauces.

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