Fermented Jalapeños

 

We have had some ups and downs with our garden this year.  The spring harvest was fantastic and was an improvement from last year (year to year improvements are always good).  Then the rains came…. lots of it.  And then the bugs came…..lots of those too.  After that was a hot, dry spell which is typical for weather here in southeast Texas.

Our spring garden

As much as we tried, some of the plants didn’t make it.  Others like the pepper plants actual thrived, and now we have an abundance of jalapenos.  It’s hard to know what to do with these types of peppers.  Since our tomato plants died, we couldn’t make salsa.  And although we will be freezing some, we wanted to come up with another way to preserve them. So we decided on fermentation.  Using the super simple recipe below, it took less than 10 minutes to prepare two jars of jalapenos.   This recipe could easily be modified for other vegetables as well.   We used it for spicy, dill cucumbers (stay tuned for that post)which was a total hit with the kids.

What is fermentation?

 “Fermented foods are foods that have been through a process of lacto-fermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics. [1]”

Why ferment your veggies?

Humans have been fermenting foods for thousands of years, however, the process has seemed to have been lost in the modern world.  Fermenting preserves and creates a food that is cocked full of beneficial enzymes, vitamins, Omega-3 fatty acids, and gut healthy bacteria.

Health benefits of fermented foods

Besides being an easy way to preserve food for longer storage (they can last for month!), there are a number of health benefits associated with fermentation.

1. Natural fermentation of foods has been shown to preserve nutrients in food and break the food down to a more digestible form. [1] “ A 2015 study published in the European Journal of Nutrition found that the reason for the increased bioavailability of iron in lactic-fermented vegetables compared to fresh vegetables is due to an increase in the concentration of hydrated ferric iron (Fe3+) which may be more favourable for iron absorption [5].”
2. The beneficial bacteria in fermented foods will help optimize your immune system. “An estimated 80 percent of your immune system is actually located in your gut. Probiotics play a crucial role in the development and operation of the mucosal immune system in your digestive tract, and aid in the production of antibodies to pathogens[2].”  A healthy gut has also been linked to healthy state of mind (including preventing depression, ADHD, autism, etc.), positive gene expression, prevention of diabetes,  healthy babies pre and post natal, and preventing obesity.
3. They help to balance the production of acid in the stomach. If you have digestive issues, especially acid indigestion, then fermented foods maybe just for you. “Fermented foods have the unique ability to ease digestive discomfort related to having either too much or too little stomach acid. When the production of hydrochloric acid by the stomach is low, fermented foods help increase the acidity of gastric juices. On the other hand, when the stomach produces too much acid, fermented foods help protect the stomach and intestinal lining [3].”
4. Helps reduce constipation. Besides vegetables being rich in fiber (which most Americans need more of), fermented veggies have acetylcholine.  Acetylcholine is a neurotransmitter that facilitates the transmission of nerve impulses. Within the context of digestion, it helps increase the movement of the bowel.

 

Did you know….,

 “That during the Roman era, people consumed sauerkraut because of its taste and health benefits?

That in ancient India, it was common to enjoy lassi, a pre-dinner yogurt drink. This traditional practice is anchored on the principle of using sour milk as a probiotic delivery system to the body?

That Bulgarians are known for their high consumption of fermented milk and kefir, and for their high level of health?

That Ukrainians consumed probiotics from a fermented food list that included raw yogurt, sauerkraut, and buttermilk?

That various Asian cultures ate pickled fermentations of cabbage, turnips, eggplant, cucumbers, onions, squash, and carrots, and consume these fermented treats until today? [2}”

“That ancient Greeks understood that important chemical changes took place during this type of fermentation. Their name for this change was “alchemy. [4]”

 

 Fermented Jalapeños

• Sliced jalapenos (enough to fill whatever size jar you would like to use)
• 1 clove of garlic/ 16 oz jar
• 2 ½ teaspoons of sea salt/ 16 oz jar
• Filtered water

1. Fill the jar up with sliced jalapenos, pack them in as tightly as you can.
2. Add the garlic and salt.
3. Fill the jar with filtered water to cover the peppers.
4. Cover with a lid and shake until the salt is dissolved. Remove lid and cover again with either a lid that can be burped (that is what is shown in the picture) or a cheese cloth.
5. Allow to sit for at least seven days. Burp daily if you have a lid on it.
6. Transfer to the refrigerator for long term storage.

 

We hope you enjoy this recipe.  What other foods have you fermented? Let us know about it below.

 

 

Sources

1. http://wellnessmama.com/2245/health-benefits-fermented-foods/
2. http://articles.mercola.com/fermented-foods.aspx
3. http://www.drdavidwilliams.com/gut-health-and-the-benefits-of-traditional-fermented-foods/
4. http://breakingmuscle.com/nutrition/the-real-reasons-your-guts-need-fermented-foods
5. https://www.sciencebasedmedicine.org/everything-you-always-wanted-to-know-about-fermented-foods/