Lacto-Fermented Dilly Green Beans
Before the days of modern refrigeration, civilizations had to preserve their foods in other ways. One way was through lacto-fermenting fruits and vegetables.
Lacto-fermeting foods break down and “pre-digests” the starches and sugars in the food making it easier to digest. It makes them slightly fizzy, sour (think pickles), and very delicious! For more information on lacto-fermentation visit The Nourishing Gourmet.
Fermenting veggies is a very simple process. There are many methods but I prefer the Nourishing Traditions way of fermenting.
The only equipment needed is a ball jar with lid, or any non-plastic/non-metal lidded container really. If you are a hard-core fermentor you might have air-locks and special pickling jars. That’s great! I’m pretty basic over here though and it gets the job done like it’s been done for thousands of years.
- 4 cups of fresh, organic green beans
- 3 cloves of garlic (peeled and halved)
- 1 TBS dill seed or 2-3 fresh dill heads if you can find them
- 2-3 cups sea salt and water brine - (6 TBS fine sea salt or 9 TBS course sea salt to 8 cups of water)
- Snap the ends off of the green beans.
- Place garlic and dill in jar.
- Fill with green beans, upright in jar and leave at least 1 inch of headspace. Be sure to pack in tightly but not so tight that they break.
- Cover with brine to 1 inch from the top of jar.
- Lid and let sit on a countertop for at least 3 days. Check to see if they have reached their desired level of sourness for you. If yes, refrigerate. If no, leave on counter until they have - usually best after 1-2 weeks.
Do you ferment food?
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Sarah is a wife, mom of 4, farm owner, and real food blogger at Real Food Outlaws. She is also an Master Herbalist and owns 90210 Organics, an Eco-boutique and Apothecary. She holds a Master’s Degree in Applied Clinical Nutrition from New York Chiropractic College and is a Clinical/Functional Nutritionist and Advanced Nutrition Response Testing™ Practitioner at Natural Health Improvement Center of South Jersey and Natural Health Improvement Center of Des Moines. You can often find her barefoot in the garden (or kitchen), or rummaging through a refrigerator (not necessarily her own).