How to Make Fermented Carrots (That Picky Eaters Love!)
These 2 ingredients will create a fermented, probiotic-rich snack the whole family will love! Fermented foods provide enzymes, minerals, vitamins, and digestive aid. This simple recipe will transform your health and your taste buds! Enjoy over salads, as a side, or tasty snack.
Encouraging Children to Eat Fermented Foods
- I told Little Lucy (4) they tasted like pickles and she was SOLD. Kids are often more open to trying new things than adults, as they do not have preconceived fears or notions around foods. When we approach new foods with excited anticipation, children will follow our example.
- Ask your children to help you ferment the carrots! They will be excited to spend time with you in the kitchen, and research shows children who help cook are more likely to eat healthy and be less picky eaters.
- Explain the “battle” between good and bad bacteria. Children always want the good guys to win! They will rise to aid the soldiers fighting for their good health when they imagine a victorious digestive system (silly, but true…at least in our home!)
- We make conversations about healthy eating and living a regular part of our family dialogue. This helps children understand we eat for nourishment, not just taste (though they often go hand in hand!)
What are Fermented Foods
Fermented foods are defined as foods or beverages produced through controlled microbial growth, and the conversion of food components through enzymatic action (source). More simply put, fermented foods involve a food ingredient (like vegetables, fruit, milk, wheat, soy, etc.) being transformed into a new type of food. A few familiar examples might be: cucumbers into pickles, soy into soy sauce, cabbage into sauerkraut or fruit into wine.
In the process of fermentation, bacteria feed on the natural sugars and starches in the food, creating lactic acid, enzymes, minerals, vitamins, and probiotics. Fermenting foods helps preserve their nutrition and make them easier to digest. Another benefit of fermented foods is the breakdown of phytic acid or oxalates in certain foods, which is hard for our bodies to digest.
Historical Use of Fermented Foods
While fermented foods have become somewhat of a buzz word phrase these days, there are many reasons why traditional cultures used fermentation in the past, including:
- Preservation from spoiling
- Adding variety of flavor to diet
- Preventing pathogenic bacteria growth on food
- Extending a season of eating certain foods by keeping them shelf stable
- Enhancement of taste and texture (olives, for example, are bitterly inedible unless fermented)
Health Benefits of Fermented Foods
Eating fermented foods can help populate the digestive system with probiotics and maintain or restore digestive health. Regular consumption of fermented foods can help improve mental health, lower inflammation, balance the immune system, and even help with weight loss management. Fermented foods are a huge part of the GAPS diet which has helped our family heal from food allergies.
How to Eat Fermented Foods (and How Often)
While adding healthy foods into our diets can sometimes be expensive, the opposite is true with home ferments! Veggies, salt and time are the only requirements, and it comes out to pennies per serving compared to commercial ferments or probiotic supplements.
We like to eat fermented veggies as a topping on salads, the brine for salad dressing, as a side to eggs, plain for snacks, or to eat with dip! (We love carrot sticks dipped in homemade avocado mayo).
Fermented Carrots Recipe
How to Make Fermented Carrots (That Picky Eaters Love!)?
These 2 ingredients will create a fermented, probiotic-rich snack the whole family will love! Fermented foods provide enzymes, minerals, vitamins, and digestive aid. This simple recipe will transform your health and your taste buds! Enjoy over salads, as a side, or tasty snack.
TOOLS YOU NEED:
- Mason jars
- Plastic mason jar lids
- Sea or Rock Salt (we use this high mineral brand)
- Carrots
- Fresh Garlic (optional)
- Chopping knife
- Cutting board
Ingredients
- 1 quart filtered water
- 2 tablespoons sea or rock salt
- 8 medium or large carrots; peeled, chopped/cut into desired shapes
- 1 clove chopped garlic (optional- our family loves it!)
Instructions
1. Stir salt into the filtered water until dissolved.
2. Pack the carrots into a clean quart jar, leaving about 1 inch of head-space at the top.
3. Pour the salt water brine over the carrots, ensuring the carrots are completely covered.
4. Wipe the rim of the jar clean and screw plastic lid on tightly.
5. Allow the carrots to ferment for up to 3 weeks at room temperature. The longer they ferment, the tangier/more fermented they become. Our kids prefer a shorter ferment. To slow the ferment, simply store in a cool place, such as a cellar, basement, or fridge. Fermentation will be more rapid in hotter weather or temperatures.
Notes
- We love adding fresh garlic to this recipe. If you are starting with very picky eaters, consider trying just the salt water brine first and slowly add in garlic in future recipes. Our kids do love the garlic as well!
- Cut carrots into any desired shape or size. As long as the carrots are generally the same size, cutting into sticks, spiralizing, or chopping small are all fun options.
I love how easy and simple this recipe is! Simply grab carrots, salt, and a glass jar with a lid (like a mason jar), and you are all set.
What is your favorite fermented food? Please share below in the comments. I hope your family enjoys this recipe as much as ours!
Resources
Posts
GAPS Diet Fermented Foods
What is the GAPS Diet – An Easier Explanation
Healthy Homemade Avocado Mayo
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