There are, and when I search I am overwhelmed by blog spam that does not describe it as simply as you. For those curious like me, can you point to a good resource? Or explain to salt water and ferment part - leave in a sealed jar on the counter? Thanks in advance
Sandor Katz: Wild Fermentaion
The Noma Guide to Fermentation
but really it can be as simple as some saltwater and veg in a jar, careful to have then mostly covered with brine. Have to manage releasing pressure, burping it a few times a day is fine. Of course, you can get much fancier if you want, the possibilities are endless.
I would at least go slightly fancier: get a lid intended for fermentation that lets gasses out on its own. There are several good designs out there, and your local Target or similar store probably carries a little kit, intended for use with a mason jar, that contains a high quality fermentation lid and a nice stainless steel or glass mechanism to hold your veggies down, for a few dollars.
You will want a lid anyway, and the coated metal two-part lids used for canning jam will be destroyed pretty quickly by regular use for fermentation.
- 3 tablespoons salt to 4 cups non chlorinated water. (for greens I boil a handful of rice in water, discard the rice, add a teaspoon or so of sugar and use that water w/ same salt ratio).
- Cut up the veggies and pack them in a jar. No thick pieces (like a whole carrot is too thick, a carrot stick like your mom may have given you as a child is fine).
- Put a weight on top of the veggies to keep them submerged. A ziplock bag partially filled with water works or they sell special weights and spring loaded jar tops for this.
- Don't seal the jar, gas will be produced. Cover it with a cloth if you like although usually the baggie weight is covered enough.
- Leave it room temperature for about a week. 4-5 days is usually enough but longer produces a more sour taste. I've gone 2 weeks plus no problem.
Put it in the fridge (drain some water if you like), keep it sealed (no air) and that is it. It's pretty simple at the end of the day. Some people weigh things and add 2% salt by weight of veggies/water and there are other methods, but what I listed is how I do it and it works. Key is to keep veggies submerged.
Having a regular quantity of fermented foods as part of my diet has a noticeable effect.
Fermented foods are worth trying out, but your milage might vary.
I notice a very strong correlation. Fermented high fiber "living" food and avoiding all preservatives really improves my outlook on life but yep, your mileage may vary.
Easy and cheap enough to try though.
There are only about 200 cases per year of botulism in the US and most of it is infants (about 70% of the ~200 cases).
It's very easy. You cut up vegetables, put them in salt water and let them ferment for a few days to a week. Fermented carrots are really good. I also absolutely love greens fermented in rice water with a little sugar. There are many recipes online, also for lightly fermenting fruit.
Anyway there is pretty strong research on the connection between gut microflora and depression.
Probiotic fermented foods (especially high fiber fermented foods) are a wonder.