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Adding fermented foods to your diet has many benefits. Fermented foods have increased vitamins and enzymes, are easier to digest, increase the amount of good bacteria in your gut and can help your immune system. What a great way to keep healthy this winter!!!
Culturing your own fruits and vegetables at home is a very cost effective way of getting probiotics into your diet. Plus, it is fun! Like a science experiment on your kitchen counter.
Cultured berries is one of my favorite fermented foods. It is so easy and you can use them on so many things! Everyone loves them and it is a great way to get probiotic foods into your family's diet!
You can use any berries, except strawberries. Strawberries do not ferment well, which are too acidic for lacto-fermentation, according to the Nourishing Traditionsbook. I have never tried so if you have successfully fermented strawberries, let us know in the comments!
To make 1 pint of cultured berries, you will want to start with 2 cups of fresh berries (blueberries, boysenberries, raspberries, blackberries or a mixture). I have had success with frozen berries as well, just be sure there are no funky additives. Be sure they are washed and leaves, stems, etc. are picked out.
Put the berries into clean 1 pint jars, pressing down to squish them a little. You can mix the berries together. I chose to keep them separate this time. Be sure to leave about an inch of space at the top of the jar.
For each 1 pint jar, mix 2 tbsp rapadura or honey, 1/4 tsp sea salt, 2 tbsp of whey OR 1/2 tsp culture starter and about 2-3 tbsp filtered water (if you are using Culture Starter, you can use an additional tbsp of water)in a measuring cup.
Pour slowly into jar.
Using a wooden spoon or a clean hand, press down gently on the berries. Pour the rest of the liquid until there is about an inch of headroom. Add more filtered water if necessary. The berries must be under the water in order for them to properly ferment. You can use a weight or cut a deli lid to fit the inside of the jar to keep them down if you want (here's more info on weights).
Screw lids on firmly. Set on a tray or plate in case juices bubble out of the lid (this happens and can make a mess). Leave at room temperature for 24-48 hours. (In a very warm kitchen…like summer with no a/c the berries might ferment in 12 hours). Mine generally take 48 hours to ferment in a 70 degree kitchen. Do not leave for more than 48 hours as due to the high sugar content of fruit, it will become alcoholic.
You know your berries are finished fermenting when you see bubbles and when they taste slightly sour with a bit of a carbonated feeling.
Put the lid back on and store in the refrigerator for up to 2 months…only I promise they will not last this long as you will have gobbled them up!
There are so many uses for cultured berries. Here are some of my favorites…
- Smoothies
- Over yogurt, cereal, ice cream
- In a juice
- Make a yogurt popsicle
- Make a sauce (mush the berries or puree them) for pancakes, crepes, waffles, custards
- Use your imagination!
- I am working on some more interesting ways to use fermented berries. I hope to have perfected recipes soon!
Does the topic of fermenting baffle you? We created a Fermenting eCourse just for you and when you sign up, we will send you a Quick Start Guide! Grab the eCourse and the guide here!
Lacto-Fermented Berries
Makes 1 pint. This recipe is based on one from Nourishing Traditions.
Ingredients:
- 2 cups mixed berries: any berries except strawberries
- 2 tbsp honey or rapadura
- 1/2 tsp culture starter mixed with a few tbsp water (or 2 tbsp whey)
- 1/4 tsp sea salt
- filtered water
Method:
- Put the berries into a wide mouth pint size mason jar.
- Squish them down a bit with a wooden spoon or your fist.
- In a measuring cup, mix starter culture, a few tbsp water, the honey and a pinch of salt. Stir.
- Add mixture to berries.
- Fill jar with filtered water, leaving 1 inch head space.
- Press down with fist or wooden spoon to be sure liquid has filled all the air spaces.
- Cover tightly and leave at room temp for 1-2 days.
- Store in the refrigerator. Use within 2 months.
Enjoy and Happy Culturing!!
For more information, check out the other posts in my series on gut bacteria and fermented foods:
The Bugs in Your Belly
The Science and History of Culturing Foods
What You Need to Culture Fruits and Vegetables at Home
10 Uses for Fermented Foods (plus an easy recipe)
Lactofermented Pineapple Papaya Chutney, a delcious digestive aid
This post is featured on:Simple Lives Thursday, Thrifty Thursdays, Fat Tuesdays, Traditional Tuesdays, Whole Food Wednesdays
FAQs
Bubbling. The lactic acid fermentation process produces lactic acid bacteria that create gases when they feast on the vegetables. These gases are often visible as bubbles throughout the jar after a few days at room temperature and are a good sign.
What is the salt ratio for lacto-fermentation? ›
A 2% saltwater brine is typical for fermenting harder vegetables, such as cauliflower, radishes, carrots, beets, onions, and garlic. For softer vegetables (higher water content), such as cucumbers, bell peppers, and zucchini, a 5% saltwater brine is recommended.
What fruits are good for lacto-fermentation? ›
Citrus fruit also work well: lemons, limes, and oranges are among our favourites. After fermentation, you can even eat the peel and use it in recipes! Lacto-fermented lemons, also known as salt-preserved lemons, are a must in North African cuisine. Berries (blueberries, blackberries, gooseberries, etc.)
How long do lacto-fermented blueberries last? ›
Fermented fruits will last in the fridge for 1 month without any issues. It may even last for longer… but it will continue fermenting becoming less and less sweet over time. The best way to store fermented fruit for winter eating is by freezing it.
What can go wrong with lacto-fermentation? ›
Mould and Yeast in Fermentation
Microorganisms can build up a delicate, white biofilm that doesn't smell much. This film covers all or part of the surface of the liquid in your fermentation jar. Kahm yeast may appear when the fermentation temperature is high (above 25°C), or when the brine is low in salt.
What are the signs of good fermentation? ›
Good indicators of fermentation health.
Good, rapid bubbling (especially with an aroma you expect) is a pretty solid sign that your fermentation is going apace, and a cessation of bubbling is a good idea that the fermentation is done.
Can you use too much salt in fermentation? ›
Salt in fermentation encourages the growth of healthy bacteria, while at the same time kills off bad bacteria. We need to be precise when measuring the salt and water, especially when fermenting vegetables that will be submerged in brine. Too much salt may kill off all the bacteria, thus preventing fermentation.
What is the best salt for lacto fermentation? ›
Flaked sea salt dissolves easily, like kosher salt, so it's preferred for fermentation (but it really doesn't take much time to dissolve either way). Sea salt can contain a number of different minerals that can affect the taste: the darker the salt, the more minerals it contains.
Can you use pink Himalayan salt for lacto fermentation? ›
Pink Himalayan salt, sea salt, fleur de sel, and grey salt are ideal for vegetable fermentation. Kosher salt and calcium chloride may be appropriate in some cases. Table salt is not recommended.
Which fruits ferment the fastest? ›
Purple grape, white grape, and peach juice fermented to potential alcohol the fastest. Fermentation was complete in 6 days. Apple, pear and pomegranate juices also had high sugar content and fermented to potential alcohol in 9 days.
Soft fruits such as peaches, plums, and apricots work especially well because they retain their color and taste after fermentation. That said, other fruits such as mangoes, pineapples, grapes, pears, apples, and berries can also be fermented.
Is it OK to eat fermented berries? ›
Fermented fruit is absolutely safe to eat. If you're making it at home, you just need to make sure to follow the fermentation directions closely and clean all of your fermentation tools. Although there is not one specific taste for fermented fruits, we promise that they all taste delicious!
How long does it take to ferment berries? ›
Fermentation occurs once bubbles appear on the fruit because the yeast is digesting the sugar and converting it into alcohol. Fruit tends to ferment quickly, in 24 to 48 hours. However, some people prefer to ferment the fruit for up to 2 to 3 weeks.
Can you lacto ferment frozen blueberries? ›
I use either fresh or frozen berries. Mainly I use frozen if I'm in a hurry and want them in 3-5 days, fresh if I'm good with it taking longer (usually 1-2 weeks for fresh blueberries, 2-5 days for cut fruits and softer berries).
How long does it take for lacto-fermentation to start? ›
Five days at room temperature is the time needed for a lacto-fermentation to be ready. By ready, we mean that the lactic acid bacteria are well under way. This is when lacto-fermentation tastes great and is healthy! However, for flavour purposes, some recipes suggest longer than 5 days.
What does a negative lactose fermentation test look like? ›
Positive tests will be yellow; negative results are any other color.
Can you lacto ferment too long? ›
If properly stored, your ferment can last for months in the fridge, maybe even longer. You'll know when it's not safe to eat… mold and an off-putting smell are the obvious signs.
How do you test fermentation? ›
During fermentation most bacteria convert carbohydrates into organic acids, with or without the production of gas. One can test for this by adding a pH indicator and an inverted tube (a Durham tube) to the culture medium. We will use phenol red as the pH indicator.
