Probiotic Lacto-Fermented Fresh Green Beans

Lacto-fermentation, preserves food. There are more benefits to lacto-fermentation than just preserving. Lacto-fermentation produces more enzymes in the food as well as good bacteria and lactic acid. These foods are relatively easy to make, and have the added benefits, of improved nutrient value, and improved digestion.  Any over supply of garden vegetables can be brined and preserved.

Lacto-Fermented Fresh Green Beans Recipe 1

• Fresh beans enough to fit tight in your jar
• 1 & 1/2 Tablespoon unrefined sea salt
• 2 Cups filtered water
• 1 Teaspoon pepper corns
• 1/4 Teaspoon red pepper flakes
• 6-8 Cloves garlic
• Fresh dill

Snap beans, and pull the strings off.  Blanch in boiling water 1 minute, then plunge into ice water.  Cool & drain, pack into jar tight, add some of the spice as you go along.  Stir the salt in the filtered water (chlorinated water will kill the process) and add.  Make sure all the beans are covered, but leave about 1 inch or so of air space, above them.  Any vegetables above the water line will spoil. The beans will ferment, in 2-3 days depending on room temperature.  When they taste the way you like them, store them in your refrigerator, they should be good for at least 6 months.

Lacto-Fermented Fresh Green Beans Recipe 2

• Fresh green beans to fit tight in your jar
• 2 cups filtered water
• 1 tablespoon unrefined sea salt
• 4-7 tablespoons fresh whey
• 3-6 fresh garlic cloves
• 1 teaspoon black pepper corns
• 1 teaspoon red pepper corns
• fresh dill

Clean, and snap beans, remove strings.  Pack tight into jar, start with it on it’s side.  Add a few spices as you fill.  When you can’t get any more in, stir the salt into the water and add.  You want all the beans covered, but you still want airspace above them.  I put a small lid on the beans to help hold them down.  Leave them at room temperature for 2- 3 days, until you see the bubbling and you like how they taste.  Store them in your refrigerator, they should be good for at least 6 months.

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