“GARBAGE PAIL” Veggies- Pickling and Fermenting Leftovers *Recipe*

I absolutely love the idea of not letting one single part my vegetables go to waste- root to top. Much like the concept behind “Nose-to-Tail” cooking- that is, not letting any part of the animal go to waste by utilizing every part of the animal in some way, the same idea can and should be applied to your use of vegetables.

What’s one great way to make use of all those leftover beet stems, excess cabbage, and unused carrots? By pickling and fermenting them!  

Fresh vegetable salad with red cabbage, cucumber, radish, carrots, sweet peppers, red onion and parsley on a white plate. On wooden rustic background

Chopped red cabbage, cucumber, radish, carrots, sweet peppers, red onion and parsley.

Naturally pickling and fermenting your vegetables can add many health benefits too. Consuming foods that have been left to naturally ferment have been shown to contribute to a greater health by strengthening your immune system, and recent studies have also shown that probiotics, the natural bacteria that are a by-product of your fermented veggies, play a part in a variety of other health needs, such as weight loss, dental health, and allergy reduction.

Many people are often daunted by the idea of at-home pickling and fermenting, thinking that it is something that only chefs and artisanal cooks do, but it is a really very simple process! Below are 2 easy-to-follow sets of instructions, one for pickling, and the other for fermenting to help you get started. Think of how much extra flavor you will add to your foods, and how much money you will save on your food budget!

 

PICKLING:

 

  • PICKLING LIQUID:
  • 2 1/2 cups distilled white vinegar
  • 3 cups water
  • 3/4 cup stevia
  • 5 tablespoons kosher salt
  • 1 teaspoon yellow mustard seeds (optional)
  • 1/2 teaspoon dried hot red-pepper flakes (optional)
  • Any spice you desire.

 

IDEAS FOR VEGGIES:

  • 1 head cauliflower (2 lb), trimmed and broken into 1- to 1 1/2-inch florets (6 cups)
  • 1 head cabbage (2 lb), trimmed and broken into 1- to 1 1/2-inch pieces (6 cups)
  • beet stems from one bunch of beets, cut into 1-inch pieces
  • 4 carrots, cut diagonally into 1/2-inch-thick slices (2 cups)
  • 4 celery ribs, cut into 1-inch-thick slices (3 cups)
  • 1 cup of jalepenos (4 oz)
  • 2 cups of daikon radish
  • ½ a cup of hijiki seaweed
  • Any veggie you’d like! Experiment!

 

home made cultured or fermented vegetables in glass jars

fermented vegetables in glass jars

 

THE PREP:

 

  • Cooking: Bring pickling-liquid ingredients to a boil in a 3-quart nonreactive saucepan over moderate heat, stirring until sugar is dissolved. Transfer to a 4-quart nonreactive bowl and cool about 30 minutes.
  • Chop your veggies

 

THE COOKIN’:

 

  • Bring about 6 quarts unsalted water to a boil in an 8-quart pot. Have ready a large bowl of ice and cold water. Add cauliflower to pot and boil until crisp-tender, about 4 minutes, then transfer with a slotted spoon to ice bath to stop cooking. Cook remaining vegetables separately in same manner, allowing 4 minutes each for bell peppers and carrots and 2 minutes for celery. Drain vegetables in a colander and spread out on 2 large kitchen towels to dry.
  • Add cooked vegetables to pickling liquid. Weight vegetables with a plate to keep them submerged, then chill, covered, at least 1 day.
  • THE RAW DEAL:
  • If you don’t want to cook your veggies, simply add the boiling pickling liquid to your raw veggies. Make sure your veggies are completely submerged and covered, and place in fridge once the pickling liquid has cooled.

 

IDEAS FOR VEGGIES:

  • 1 head cauliflower (2 lb), trimmed and broken into 1- to 1 1/2-inch florets (6 cups)
  • 1 head cabbage (2 lb), trimmed and broken into 1- to 1 1/2-inch pieces (6 cups)
  • beet stems from one bunch of beets, cut into 1-inch pieces
  • 2 cups of cucumber, chopped into 1-1 ½ inch pieces
  • 4 carrots, cut diagonally into 1/2-inch-thick slices (2 cups)
  • 4 celery ribs, cut into 1-inch-thick slices (3 cups)
  • 1 cup of jalepenos (4 oz)
  • 2 cups of daikon radish

 

 FERMENTING:

  • You will need a large glass jar and some live, Kosher or sea salt, and powdered probiotic cultures. Vitacost has a great selection of probiotic powders.
  • Place your chopped veggies in a large jar. If you are just fermenting one batch, add a teaspoon of your chosen probiotic powder to the veggies, close lid tightly, shake up, and leave outside of the refrigerator. I usually leave mine out for a week, but the fermentation process will vary depending on how hot or cold your climate is where you live.
  • Once your veggies have reached their desired sourness, salt the batch generously and place in fridge. Salt and refrigeration prevent further fermentation and bacterial growth. Veggies will stay good approx. 1 month, sometimes longer.

Remember this recipe supports a level 4 lifestyle level on The 40 Day Green Cleanse and is not part of the “cleansing levels” unless modified to be so.

 

The most important part is that you eat your veggies daily!  And, have fun with food and health and above all listen to your inner-g as it always shows your the way.

Green Blessings,

Yve

 

Learn more about about The 4o Day Green Cleanse program and upcoming enrollment dates by visiting our site and following us on Facebook, Twitter, and Instagram.

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