Fermented Carrots Recipe: Is It Really That Easy?
Hi everyone. My name is Emily Niswanger.I am a registered dietitian and I'm welcomed
here by Ashley Oswald, a fellow dieticianas well. Um, Ashley is a digestive health
expert and she is going to teach me mealprep. I'm hands on cooking expert how to make
fermented foods today. And the reason thatwe're doing this is because we know that almost
70% of our immune system lies in our digestiontract. So in our gut is what we call it. Um,
and so we wanted to talk about fermented foodsas a way to boost your immune system and keep
it strong, um, all through this season anduh, so that we can stay healthy. So Ashley,
what are we making today? Today we're goingto be making fermented carrots with uh, Emily
is going to be adding ginger, which is reallygreat for our gut health to very anti-inflammatory.
But if you want to, to use dill or hot peppers,um, you can use anything else that you would
prefer. So basically we're fermenting carrotswith some sort of a spice to it. Yes. Awesome.
So you had me go out and get, let me showeverybody carrots and ginger. So I have them
on my cutting board in front of me here. Soginger, um, ginger root if you're not familiar
with it. So it literally looks like a wrinkledup from the ground and I have it just roughly
chopped. And then I also have some whole carrots.I don't grade my carrots, so I just have a
whole care there that I've sliced up into,um, into tiny little coins. And I'm so I'm
ready for you to teach me, um, how to do this.What should I do next? Perfect. So Emily has
a big Karen about two and a half cups of carrot.
We'll see what it comes out to, but just splicethose however you want. Um, the final product
to be the carrots and then put them in a bowland we're gonna put some salt on top of the
carrot and then rub the salt into the carrots,which is gonna cause some of that fluid from
the character to come out. So the carrotsare going to like sweat is what we can say.
Uh, and then, uh, after the carers have sweatedand they're kind of swimming in some of their
own juices. Okay, that's perfect. So we'regoing to do carrot ranks, so about a teaspoon
of salt. Um, well I want to share with everybodythe type of salt that I use because I think
it's kind of important. This is a, um, thissalt is called, I have it here actually. It's
called Redmond's real salt. I think you usethis one too, right?
So this one's from assault class in Utah andit has these beautiful minerals in it. You
can see the color is pink and then it clearlyhas 'em. You can see all the different colors
of the other minerals that are in there otherthan just the sodium. And what I love about
this is that there's really no concern aboutthere being microplastics from, um, from sea
salt. So in the ocean with plastic contamination.So that is why I always choose to use this
salt. They sell it at our co-op involved,but you can also order it like on Amazon,
um, and that size bag, and then we just tendto refill like a little Mason jar so that
we can keep it on our countertop. Yeah. Thanksfor sharing that. I just want our viewers
to know too, that if you don't have this salt,you don't need to go out and get this help
before you can ferment vegetables at homein years out.
We'll do. But just when you run out of your,whatever you're using right now, this might
be a great option to switch to since as Emilymentioned, it doesn't have that contamination
that some of the other cells might have. Yup.Yup. Okay. I'm getting the salt on all of
the different pieces. Perfect. And we're usingcarrots, you guys, because the root vegetables
tend to ferment the best, um, and have likea nice crunch to them afterwards. And we just
thought carrots is a really popular vegetables.So if you have a different type of root vegetables
sitting in your fridge, you want to give thisa try right away. Totally go for it. Yeah,
actually when we discussed doing this, I wasactually one of my requests because that's
one of my favorite that I've shared with my,um, my followers up out of my, one of my favorite
fermented foods is chambered carrots.
And this, this is the one they sell at myco op and it's local. Um, but this jar costs
me almost $8. Um, and it's the same size asthe Mason jar we're going to be using today.
And so, or you know, buying a couple of carrotsusing the salt and then just getting water,
right? Like yeah, it's definitely $2. Um,you know, do less than $2 if you could buy
even, um, you know, less expensive carrots.So that's, that's why I made actually teach
me how to do the ginger carrots cause it'sone of my personal favorites. So. Okay. So
I think I had the salt on all of the pointshere. How much or if I ideally had the time.
So if you had the time, I would just keeprubbing it in until the carrots are swimming
in enough fluid that fills up like a goodamount of the jar.
It's really like fermentation. It's half science,half art. So this side is just the art of
it. So try to have fun with it. You guys.Um, it's you, it doesn't have to be as perfect
as it might seem. And at the end we'll tellyou like the one thing that you're going to
want to make sure to do, but everything elseis, it's going to be okay. So I'd say give
it a few minutes and then put it into thejar and we'll talk about the next step. Well,
can you tell us a little bit more about probioticsand the gut? Like why, I mean, how do we,
how do we know that's important and like whatare we, what are we trying to achieve here
with eating fermented foods? Yeah. So we havethis whole microbiota, this community of these
bacteria. He's a fun guy.
B is a virus is actually we have just virusesin our gut and they're supposed to be there
and it all works together. So it's the balance.So we want to have a diverse amount of bacteria
species that's been tied to good health andthese fermented foods allow us to get some
of those bacteria and try our gut to helpkeep it thriving and healthy. And so if somebody
isn't struggling with a specific disease orissue, what I usually say is try to get your
um, your bacteria from fermented foods becausea few things, but it's, you know, an easier
way to do it than having to buy a supplementall the time. And then also when you're eating
fermented foods like fermented vegetables,you're also going to be getting prebiotics
in that which is food for the probiotics.
That's awesome. I always explain the prebioticsas like probiotics are most like your seeds,
like for flowers you want to plant, and thenyour prebiotics is the fertilizer and water
for the garden. Right. Is that a good, I thinkthat's a great way to think about it. I love
that. And just to give a little comparison.So probiotic supplements tend to have in the
billions of bacteria, but just a tablespoonor a tablespoon of like a fermented vegetable.
Like what Emily showed you, her char, a varietymade carrots and ginger that has in the trillions.
So you're really getting a lot more bang foryour buck too. That's awesome. Yeah, I'm so
excited to be able to make these at home.I mean it's, I am all about supporting local,
but if I can make them at home every oncein a while too and save a trip to the grocery
store and also then kind of play around withthe flavor of the way that I like them, I
think that's really cool.
And it also gives people the opportunity becausenot, I don't know many grocery stores that
carry fermented foods, especially in ruralareas where I grow up, grew up. So this is
a nice option if you don't have them in yourgrocery store. So absolutely. And you guys,
it makes for really great gifts as well. Likea affordable, a good gift ideas cause you're
really putting your um, kind of heart andtime into it as well. And I think people value
those sorts of gifts nowadays. No idea. Whata great idea. Okay. So they are sweaty. That's
super weird. I did not think that they wouldjust get wet. I have a lot of salt in there
and they are, let's see if you can kind ofsee them listen in a little bit. So yeah,
they're good. And so what am I going to donow?
I want to shove them in my Mason jar. Yep.That's it. Fill the Mason jar up and leave
like a little bit of space cause yep. Perfect.Um, because the one thing that I mentioned
earlier that is kind of like a foundationalrule to fermenting vegetables. It's you just
always want to make sure there's submergedunder the water. So whatever you need to do
to make sure they stay under the water isreally important. Cause otherwise if they're
touching the air then you're going to getmold growing on your fermented vegetables
in that mold can ruin the ferment. Yeah. Thatwould be, that would be terrible. Okay. So
I'm throwing some ginger in here too and Ididn't salt that and sweat it out. Is that
okay? Yeah, that's okay. Because it's goingto turn into a salty brine and it's all going
to just continue that fermentation. Okay,perfect. I've got my ginger here and top it
off there and then, um, okay. How much doI want to do? Sorry, just until it's submerge.
Yeah. And if you have some extra fluid inyour bowl, go ahead and pour that on top too.
So if you guys were to rub that salt intothe carrot school longer, like say a half
hour, it's going to be really swimming inits own juices and make sure to pour that
juice on top of her in park.
Okay. So
how important do you think it is to use afiltered water versus something that's chlorinated?
I have what up for the non chlorinated waterif you're able to. But Sandra cots, so he
is kind of the master fermentation. He hasthis amazing giant arts of fermentation. You
guys all love this and want to learn more.I mean he ferments like everything in this
book. And so he says, really whatever water,it's going to be fine, whatever cell, it's
going to be fine. You're going to be ableto ferment however there's, you know, it'll
work. But then there's kinda like optimal,what would be best and what would be best
is like the salt you describe and also thenon chlorinated water. Awesome. Okay. And
then I have the weight, you said to carrot,you know, hold it down on the top and you
can be creative.
And I uh, actually found like a ceramic teastrainer and it just fits perfectly on top
of my jar here just to push everything downenough as little air holes on it. And so cool.
Okay, so now I'm going to put this where forhow long do I need to do anything with it?
So I really, you're going to want it for methodand temperature. It's about 50 to 65 degrees.
But that's again, kind of the art of it. Ifit's hotter when you're fermenting, it's going
to ferment quicker. So you just want to checkit more often. And if it's colder, it's, it's
going to, it might slow down to the pace whereit's not really fermenting at all, which is
why when you have fermented vegetables inyour fridge, it doesn't keep fermenting as
quickly. You can keep it in there like thewhole winter, which is what fermentation started
as.
It's a way to preserve these vegetables overthe winter season. And so with 50 to 65 degrees,
it really gives like the best flavor to theferment. And then it usually takes about seven
days and then you can just start tasting itand stop it, put it in the fridge when it
tastes the way that you like it. Awesome.So it's not, it's okay to just keep tasting
it along the way. Yeah. The first couple ofdays I'll give you the heads up. It's going
to, it might be kind of smelly. Um, so don'tbe concerned that that's normal and it's gonna
then start to get more vinegary at those bacteriathat were in it when it was smelly are going
to get out competed when it gets to that moreacidic vinegary type of fluid. And then it's
going to start smelling more and more likea real ferment.
Cool. Okay. So simple this on my countertopfor a week and I'll check on it and I'm going
to take some pictures along the way so I canshow everybody what it, what it looks like
in stages. Awesome. And then remind me lastly,just once it's done, um, right now all I do
from this one is just save like a spoonful,probably like a tablespoon a day. Is there
anything different that you'd recommend forthe immune system this time of year or, I
think that's great. I think consistency isreally key is so whatever's gonna work for
a person to get salmon every day, if it'sa matter of like when you walk by your fridge,
you think of it and you want to just takea bite, that's great. Some people who like
having set meals, they'll just do like a tablespoonat every meal, which is also a good way to
remember.
That's a good idea. Yeah. I tend to now justlike snack on it. Um, when I'm like, I get
home from work and then before dinner standjust so I don't grab something else and it's
salty and I'm definitely like a solid person.So, um, awesome. Thank you so much Ashley.
Um, tell people where they can find more informationabout you and what you do. So YouTube or you
can go to my Instagram and we have some freebieson my Instagram link. So we have one that's
five ways to improve your gut health and gothere, download it and just learn more about
functional nutrition for gut health. And thenI also want to highlight Emily's business
anywhere nutrition where she's doing reallyawesome work with meal planning and we're
just talking about how it's, you know, withthis quarantine it's such a great time if
you want to learn more about cooking.
So when you come out of it it feels more naturalto you to like know how to meal plan, know
how to cook. I'd say Emily's your girl. Thankyou. And you work with people one on one as
well as you have a support group. Correct.We do a lot of one-on-one work, and then we're
going to be coming out with more, um, moreoptions and ways to work with us. So if you
follow us on Instagram, that's the best way.Awesome. Thank you so much, Ashley. I can't
wait to share this with everybody who's beenin their kitchen during this time. Yeah, thank
you Emily, and we'll talk more soon. That'sgood. Bye.
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