Fast delivery.png){kind=small}
Fair prices
The homemade fermentation is part of those ancestral practices that are making a strong comeback, and frankly, it's excellent news. With Aurélie, we have been fermenting for years, and we have seen the enthusiasm grow around us. However, many people are still hesitant to start, convinced that it's complicated or risky. Nothing could be further from the truth.
This article guides you step by step in your first steps in Lacto-fermentation. Whether you want to prepare your first sauerkraut, discover the homemade kefir or understanding the benefits of fermented foods, you will find everything you need here to start confidently. Fermentation is ultimately a natural extension of theliving food that we defend at Biovie.
What is lacto-fermentation ?
The Lacto-fermentation is a natural preservation process that has existed for millennia. Specifically, lactic bacteria naturally present on vegetables convert sugars into lactic acid. This acid creates an environment where harmful bacteria cannot thrive, while preserving—and even enhancing—the nutritional qualities of the food.
What is fascinating is that this process requires no external energy: no cooking, no refrigeration during fermentation. It is a truly low-tech preservation method that has stood the test of time. German sauerkraut, Korean kimchi, traditional pickles... All these preparations rely on the same principle of Lacto-fermentation.
To delve deeper into the mechanisms and discover all the Benefits of lacto-fermentation, we have dedicated a full article to this topic.
The concrete benefits of fermentation
The lacto-fermented vegetables are not just a method of preservation. They represent a true nutritional added value. Here is what fermentation concretely provides:
- Natural probiotics : live lactic acid bacteria support the balance of your gut microbiota
- Improved bioavailability : fermentation "predigests" certain nutrients, making them more easily assimilable
- Preserved and enhanced vitamins : unlike cooking, fermentation preserves vitamins and can even increase some, particularly B vitamins.
- Long-term preservation : several months in the refrigerator without loss of quality
Recent studies confirm that regular consumption of fermented foods contributes to microbiome diversity, which is associated with better overall health. To learn more about the Benefits of fermented foods, consult our dedicated articles.
The necessary equipment to get started
Good news: you need almost nothing to start the homemade fermentation. Here is the essential:
- Glass jars : use Le Parfait jars or jars with seals. Avoid plastic and metal, which can react with lactic acid.
- Quality salt : it is crucial. Use unrefined sea salt, without additives. The gray sea salt from Guérande is perfect for that
- Water : If you make a brine, prefer low-mineral or filtered water. Chlorinated tap water can inhibit fermentation.
- Fresh and organic vegetables : the quality of the vegetables determines the quality of the final result
The choice of salt deserves careful consideration. We have written a comprehensive guide on which salt to use for lacto-fermentation, because it is truly a determining factor.
Your first lacto-fermentation: homemade sauerkraut
Sauerkraut is the ideal starting point. It is simple, forgiving of small mistakes, and allows you to understand the basic process. Here's how to proceed:
Ingredients
- 1 organic white cabbage weighing approximately 1 kg
- 20 g of grey sea salt (which is 2% of the weight of the cabbage)
- Optional: a few juniper berries, caraway seeds
Preparation
- Finely slice the cabbage. after removing the outer leaves and the core. Keep a few whole leaves for the end.
- Mix the cabbage and the salt In a large bowl. Knead vigorously for 5 to 10 minutes until the cabbage releases its juice.
- Pack into the jar in successive layers, pressing well to expel the air. The juice should rise and cover the cabbage.
- Cover with a cabbage leaf entire and weigh it down with a weight (a small jar filled with water, for example) to keep the cabbage below the level of the liquid.
- Close the jar and let it ferment at room temperature (18-22°C) for 1 to 3 weeks.
Brine: the right proportions
For whole or large pieces of vegetables (pickles, carrots, green beans), you need to prepare a Brine. The ideal proportion is 30 g of salt per liter of water. Completely dissolve the salt in the water before immersing your vegetables.
For a one-liter jar of sliced vegetables (like sauerkraut), estimate approximately 20 g of salt, which is 2% of the total volume.
Beyond Vegetables: Kefir
Once comfortable with fermented vegetables, the homemade kefir is an excellent next step. This slightly sparkling fermented drink is a concentrate of probiotics.
There are two types of kefir:
- Fruit kefir (or water kefir) : prepared with kefir grains, water, sugar, and dried fruits. It is a refreshing, slightly tangy drink.
- Milk kefir : prepared with different grains and milk. It resembles a very digestible liquid yogurt.
At Biovie, we offer water kefir grains and of the milk kefir grains to help you start your home production. For the detailed recipe, consult our guide. how to make 100% homemade fruit kefir.
A question often comes up: can you drink kefir every day ?The answer is yes, and it is even recommended to fully enjoy its benefits on the microbiota.
Kombucha: the trendy fermented tea
The kombucha is a fermented drink made from sweetened tea, transformed by a symbiotic culture of bacteria and yeast called a "mother" or SCOBY. This ancient beverage from Asia is experiencing growing popularity in the West.
Preparing homemade kombucha requires a bit more patience than kefir, but the process remains accessible. You need tea (black or green), sugar, water, and a kombucha mother. The fermentation lasts between 7 and 14 days depending on the temperature and the desired taste.
Discover the 5 main benefits of kombucha and the differences between kombucha and kefir to choose the one that suits you best.
Mistakes to avoid and safety
The Lacto-fermentation is a safe method when a few simple rules are followed:
- Always keep the vegetables under the liquid. : exposure to air promotes mold growth
- Use clean equipment : no need to sterilize, but a good cleaning is essential
- Respect the proportions of salt : too little salt promotes harmful bacteria, too much salt blocks fermentation
- Observe before tasting : a successful fermentation smells pleasantly acidic. A bad odor, colored molds, or a slimy texture are signs of failure.
Please note that there are also methods of lacto-fermentation without salt for those who need to limit their sodium intake.
Marine plasma fermentation
Here is a technique that we particularly appreciate at Biovie: using the hypertonic marine plasmaAs a brine base for fermentation. This filtered seawater provides an exceptional mineral richness to your preparations.
Marine plasma naturally contains more than 78 minerals and trace elements that enrich your lacto-fermented vegetables. Moreover, the natural salinity of seawater is perfectly suited for the fermentation process.
We have developed a specific protocol for the Lacto-fermentation with marine plasma which delivers remarkable results in terms of taste and nutritional quality.
Incorporate fermented foods into daily life
The question often arises: how much fermented food should one consume? There is no need to eat large quantities. One to two tablespoons per day lacto-fermented vegetables are enough to benefit from their advantages.
Some ideas for incorporating fermentations into your meals:
- A spoonful of raw sauerkraut as a side for your dishes
- Homemade pickles in your sandwiches and salads
- A glass of kefir for breakfast or as a snack
- Kombucha as a replacement for sodas
The important thing is regularity rather than quantity. Your microbiome will thank you for this daily attention.
The final word
The homemade fermentation is an exciting adventure accessible to everyone. With Aurélie, we have seen complete beginners become true experts in just a few months of practice. To try it is to adopt it !
Start with a simple sauerkraut or a jar of fermented carrots. Observe, taste, adjust. Each fermentation will teach you something. And when you master the basics, you can explore more creative territories: kimchi, honey-fermented garlic, fermented sauces...
The Lacto-fermentation is an integral part of our approach to living foods. It is a simple and economical way to enrich your diet with natural probiotics, while rediscovering forgotten flavors.
So, ready to get started ?
Frequently Asked Questions About Home Fermentation
How to do lacto-fermentation ?
The Lacto-fermentation relies on a simple principle: immersing vegetables in a salt brine (30 g of salt per liter of water) or mixing them directly with salt (2% of the weight of the vegetables). The naturally occurring lactic bacteria transform the sugars into lactic acid, thus preserving the food for several months.
What are the benefits of lacto-fermentation ?
Lacto-fermented foods provide natural probiotics beneficial for the gut microbiota, better bioavailability of nutrients, preserved vitamins (notably from the B group), and long-term preservation without refrigeration during fermentation.
What are the best lacto-fermented vegetables ?
Cabbage (sauerkraut), carrots, cucumbers (pickles), radishes, beets, and green beans are the lacto-fermented vegetables the easiest to succeed for beginners. Cabbage remains the ideal choice for a first experience.
What is the recipe for brine for fermentation ?
The Brine standard for fermentation is prepared with 30 g of unrefined sea salt per liter of water. Completely dissolve the salt in the water before immersing your vegetables. For sliced vegetables, use 2% salt relative to the total weight.
How much fermented vegetables should be eaten per day ?
One to two tablespoons per day are sufficient to benefit from the advantages of lacto-fermented vegetables. The key is consistency: a small daily amount is more effective than a large occasional amount.
What water to use for lacto-fermentation ?
Prefer a water Weakly mineralized or filtered. Tap water often contains chlorine, which can inhibit fermentation. Natural mineral waters are perfectly suitable. Avoid waters that are too calcareous.
How long does the fermentation last ?
The initial fermentation generally lasts 1 to 3 weeks at room temperature (18-22°C) depending on the desired result. The longer the fermentation, the more tangy the taste will be. Then, store your jars in the refrigerator where the fermentation slows down considerably.
Is fermentation compatible with a raw food diet ?
Absolutely! Fermentation is a cornerstone of raw food nutrition because it preserves the enzymes and nutrients of raw foods while enriching them with probiotics. It complements the sprouted seeds and other live foods.
