Fermented pickles, also known as lacto-fermented pickles, are a simple and probiotic-rich way to preserve cucumbers using natural bacteria. This natural bacteria is beneficial for gut health and can be an important strategy for maintaining a healthy gut microbiome.
This method relies on a saltwater brine to encourage beneficial lactic acid bacteria, resulting in tangy, crunchy pickles without vinegar. The process typically takes 3-7 days at room temperature, depending on your taste preference and ambient conditions. This recipe yields about 1 quart jar and can be scaled up.
Ingredients:
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1-2 pounds pickling cucumbers (small to medium size, fresh and firm; avoid waxed supermarket varieties)
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2-3 cups filtered water (chlorine-free to avoid inhibiting fermentation)
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1-2 tablespoons sea salt or pickling salt (aim for a 2-3% brine; about 1 tablespoon per 2 cups water)
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3-4 cloves garlic, peeled and smashed
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1-2 sprigs fresh dill (or 1-2 dill heads; more for stronger flavor)
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1 teaspoon mustard seeds
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1 teaspoon black peppercorns
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Optional: 1-2 bay leaves, grape leaves (for extra crunch via tannins), or a pinch of coriander seeds
Tips:
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For crunchier pickles, add a grape leaf or oak leaf to the jar.
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If your brine turns cloudy or smells pleasantly sour, that's normal but discard if it smells rotten or shows pink/red mold.
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Experiment with additions like sliced onions, hot peppers, or celery seeds for variations.
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Always use non-iodized salt, as iodine can hinder fermentation.
This recipe draws from traditional methods and is beginner-friendly. Enjoy your homemade probiotics!