Fermentation 101

“Fermentation is a simple equation: Salt + Vegetables + Time = Yum,” says Kirsten Shockey, coauthor of

Fermented Vegetables. To try it yourself, start with a quart-size glass jar and enough veggies to fill the jar with 1⁄ inch

2 of space at the top—cauliflower, carrots and asparagus are all great picks. Pack them in the jar, then add 1 to 2 Tbs. of kosher or sea salt (to keep unwanted bacteria and mold away) and enough water to cover veggies. Then seal the jar, shake to distribute the salt and place on the counter at room temperature for at least three days. The longer the veggies ferment, the tangier they’ll get. Once they taste good, move the jar to the refrigerator.

If the veggies rise above the water, push them back down (or add water) to protect against the growth of bad bacteria. Beyond that, fermenting is foolproof. “It’s much safer than canning because the acid level ensures nothing bad can live in it,” Shockey says. In fact, USDA microbiologists report that there has never been a case of food poisoning from properly fermented vegetables. “Fermentation is very forgiving. If it’s wrong, all five senses will tell you not to put it in your mouth.”

Still nervous? You can get the benefits from fermented foods in the refrigerated section of the supermarket—just make sure the ingredient list doesn’t include vinegar (which kills the beneficial bacteria). A pick the women FIRST spoke to rave about: Bubbies Pickles

($5 for 16 oz., supermarkets).