Updated: November 5th, 2020

Fermented foods are full of probiotics (good bacteria), prebiotics (food for good bacteria), and increased nutrient levels. These tasty bites will boost your immunity and gut health while delighting your taste buds! Naturally fermented veggies are the original pickle; they are usually a bit salty, sour, and sometimes spicy depending on what you add to the mix! Serve up them up at your next party in place of salad, or keep some on hand as a healthy snack.

All you need is:

1 very clean Mason jar with a lid

2 cups of any fresh veggie (broccoli, green beans, carrots, cucumber, etc.)

1 cup filtered water

2 tablespoons of sea salt

2 cloves of garlic sliced thin

1-2 sprigs of fresh herbs (dill, thyme, basil, etc.)

(You can also add peppercorns, a dried chili, or sliced jalapeno to kick things up a notch!)


  1. Pack your veggie(s) of choice into the Mason jar
  2. Tuck garlic/herbs/spices in alongside the veggies
  3. Dissolve sea salt in the filtered water and pour over the veggies, make sure they are completely submerged. Add a bit more water if necessary.
  4. Put the lid on tightly and leave on the counter for 3-4 days depending on how warm your kitchen is. You will see bubbles beginning to rise after a day or so, this is the fermentation process working! *It is okay to open the jar to release pressure, just make sure everything is still submerged and that you tighten the lid again. You might find it helpful to tuck veggies under a piece of lettuce or cabbage leaf, this will help keep everything submerged.

Veggies that are ready to eat will be slightly softer than raw produce and have a delicious sour flavor. Store in the fridge from now on. Enjoy!