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Today, I decided to ferment cauliflower to make it a super healthy probiotic food. As a result, I made pickled cauliflower, which is both delicious and nutritious.
Prep Time: 30 min Cook Time: 0min Serves: 10 Serving
LET'S TALK ABOUT FERMENTED FOOD
Fermentation is a process in which bacteria and yeast break down sugars. Not only does it enhance food preservation, but it also boosts the number of beneficial bacteria or probiotics in your gut. Probiotics are associated with various health benefits, including improved digestion, better immunity, and increased weight loss.
Adding a few servings of fermented foods to your daily diet may be beneficial, but it is recommended to start by eating one or two servings daily and then slowly increasing the quantity. Consuming probiotics from whole foods is a simple way to take advantage of fermented foods' health benefits while reducing the risk of side effects associated with probiotic use, such as digestive issues.
If you are not well-versed with fermented foods, there are simple ways to increase your intake of fermented foods. You can add probiotic yogurt to your smoothie, mix kimchi into rice bowls, and grab a kombucha from the supermarket. These easy adjustments to your diet will help you get the benefits of fermented foods.
Top 15 Fermented Foods
KEFIR- Kefir is a type of fermented milk which has a similar taste to drinkable yogurt.
KOMBUCHA- Kombucha is a fermented drink made from black, green, or white tea and sugar.
RAW CHEESE- The plant-based option for making raw cheese is usually created using cashew nuts that are fermented with natural probiotics or probiotic capsules
YOGURT- The plant-based, most popular yogurt is made with creamy coconut milk and kefir grains or probiotic capsules.
TEMPEH- Tempeh is made by combining soybeans and a tempeh starter, which is a mix of live mold.
MISO- Miso is made by fermenting soybeans, barley, or brown rice with koji, a type of fungus.
KIMCHI- Kimchi is a traditional Korean dish made from fermented vegetables, including cabbage, and seasoned with ginger, garlic, and pepper.
NATTO- Natto is a popular food in Japan consisting of fermented soybeans.
PICKLES- Most popular fermented pickles are made with cucumbers; only cucumber and brine (salt + water) are used for natural fermentation.
SAUERKRAUT- Sauerkraut is a traditional food found in German, Russian and Chinese cuisine. It is made by fermenting green or red cabbage.
SOURDOUGH BREAD- Sourdough bread is made by fermenting dough with wild Lactobacillaceae and yeast.
APPLE CIDER VINEGAR- Raw apple cider vinegar containing "the mother" is fermented and contains probiotics.
KVASS - Kvass is a fermented drink that tastes similar to beer and rich in probiotics, much like kombucha.
RECIPE PICKLED CAULIFLOWER
HEALTHY CAULIFLOWER
Cauliflower is a vegetable that belongs to the cruciferous family and resembles a white variety of broccoli. It comprises tightly packed florets that are connected by a thick core, often surrounded by a few light leaves. Although white is the most common color, you can also find cauliflower in orange, purple, and green colors. Regardless of the color, cauliflower has a mild, slightly sweet, and nutty flavor.
Cauliflower mostly consists of water and fiber, with a small number of carbohydrates. It is a low-calorie food and is rich in vitamins, minerals, and other nutrients, making it a nutrient-dense food.
The health benefits of cauliflower include:
High nutrient density
Anti-inflammatory effects
Ability to fight heart disease and cancer
Anti-aging properties
Detox booster
Rich source of fiber
Promotes healthy weight loss
Cauliflower is a highly versatile vegetable that can be used in various forms, such as mashed potatoes, rice, and even pizza crust.
Today, I decided to ferment cauliflower to make it a super healthy probiotic food. As a result, I made pickled cauliflower, which is both delicious and nutritious. This is the easiest pickled cauliflower recipe ever. Pickled cauliflower is a wonderful snack and can be used as an addition to sandwiches, salads, and more. It only takes about 30 minutes to prepare, and in a few days, you will have your own delicious pickled cauliflower!
RECIPE
Ingredients:
1 big cauliflower
6 garlic cloves sliced
2 serrano peppers sliced
1 black tea bag
3 tablespoons kosher salt
1 liter water
ice
OPTIONAL 1 beetroot- for color
Preparation:
First, wash the cauliflower and cut it into pieces. Then, chill it in an ice bath for 20 minutes.
Next, dissolve 3 tablespoons of salt in water to make the brine. Pack the cauliflower, tea bag, peppers, beetroot and garlic into a fermentation jar and pour the brine over it to cover everything. Make sure all the cauliflower is covered. You can also put a small jar or bowl inside the fermentation jar, on top of the cauliflower, to push it down more into the brine.
After that, top the jar with a lid and let it ferment for 7 days at room temperature, out of direct sunlight. The brine will turn from clear to pinky color during this time.
After the 7 days, taste the cauliflower. If you want it to be more sour, leave it for another 1-2 days before moving it to the fridge. The pickles are ready to eat immediately but become even more delicious after two weeks. You can keep them refrigerated for at least 2 months.
Enjoy!