Women are buzzing about a kitchen cure proven to lift mood, cut aches and ease GI upset
Move over canning! Women from coast to coast are trading the old-school preservation method for an easier technique that makes veggies even more nutritious and delicious. Find out how it’s helping them revitalize their health — and how you can reap the be
For many of us, canned veggies conjure up images of the bland, mushy tomatoes, corn and green beans that our mother or grandmother lovingly boiled over a steaming stovetop to last the family through the cold winter months. This preservation technique fell out of fashion as frozen veggies became more popular and fears of botulism grew—but now a growing chorus is giving us new reason to break out our canning jars: Women who have taken up the process of fermenting vegetables have found it’s easier, tastier and safer than the old canning method—plus, it comes with a bevy of health perks!
What makes fermented veggies so popular? For starters, it’s mostly a hands-off process that requires no special equipment and minimal prep time—just select your vegetables, submerge them in salty water, seal them up and wait. “It’s inexpensive, and it’s so easy that literally anyone can do it,” says Tess Masters, a 45-year-old from California. And Jami Boys, a 55-yearold wife and mom from Oregon, agrees: “Honestly, this isn’t just another chore on your to-do list. You just quickly mix it up together, put it in a jar and forget about it until it’s ready.”
As the vegetables sit in their salty brine, lactobacillus bacteria and other flora that are naturally present on vegetables consume the starches in those vegetables and convert them into carbon dioxide and lactic acid. “Hundreds of types of bacteria are involved in the fermentation process, and each one adds to the flavor profile,” notes Kirsten Shockey, a homesteader from Southern Oregon. Over time, the CO
2 evaporates away, leaving behind the lactic acid (which gives fermented veggies a delicious tart-sour flavor) and a ton of beneficial bacteria.
This infusion of beneficial bacteria appealed to Jami. “I was constantly hearing probiotics this, and probiotics that. But supplements are so expensive,” she notes. “As an alternative, I decided to look into probiotic-rich foods like fermented vegetables—and what I found opened up a whole world of well-being for myself and my family.” And no wonder: Homemade fermented veggies cost pennies on the dollar compared with probiotic supplements and even store-bought yogurts—and they boast a wider variety of living bacteria. That’s a plus since these good bugs have been shown to rev metabolism and double weight-loss success, as well as dial up immunity by 20 percent, ease joint pain by 67 percent, decrease bloat by 47 percent and reduce blue moods by 50 percent.
“Fermentation can also add nutritional value,” notes integrative physician Amy Myers, M.D. “The bacteria produce B vitamins, omega-3 fatty acids and digestive enzymes not present before fermentation.”
During fermentation, good bacteria also help predigest all the vitamins and nutrients in the vegetables themselves, making them more bioavailable to the body. The health payoff of this nutrient boost can be huge: “Fermented foods were a serious game changer for me,” says Tess Masters, who credits the veggies with curing her Epstein-Barr symptoms (see page 24). “When I eat them, I have more energy, I hardly ever get sick and I feel like my best self.”
As women start incorporating fermented veggies into their diet, they often hit upon another slimming perk. “This will make you start craving the foods that help you stay healthy,” says Donna Schwenk, the 58-year-old author of Cultured Food in a Jar. “I kid you not, you will start craving healthy foods, even if you never have before.”
Amy Myers, M.D., explains that increasing your intake of beneficial bacteria works to crowd out the bad-acting microbes that can drive up cravings for sweets and other carbs. “Snacking on pickles absolutely helped me stick to my healthy eating habits and lose weight,” shares Thea Dillard (at right), a 36-year-old teacher from Mississippi, who credits the tart treat with helping her lose 238 pounds. “They made a big difference in my health, weight and energy levels.”
The best part: Getting the benefits is downright delicious. “Homemade fermented vegetables have nothing to do with that yucky stuff most people are familiar with. They have a bright flavor that almost everyone loves—even people who swear they don’t like fermented vegetables! If we can get them to try our homemade recipes, they almost always change their mind,” asserts Kirsten Shockey, who’s been fermenting her own veggies for 19 years and runs the website Ferment. works. “True canning, which requires a lot of heat and pressure, makes foods limp. Fermented veggies, on the other hand, stay crisp.” This makes them a great replacement for crunchy snacks, a tart addition to sandwiches or a punchy topping for soup or salads.
You also don’t have to eat a lot of fermented veggies to see results. “I eat about half a cup every day before meals to aid digestion,” says Donna, who also uses the salty brine as a supercharged tonic. “I find the brine is just as powerful as the vegetables themselves—in my experience, eating just one tablespoon can ease food poisoning in about 20 minutes,” she notes. “It’s also delicious in a salad dressing or marinade as a substitute for vinegar. You can also add a bit to guacamole to retain that beautiful green color.”
Once women start fermenting, they never look back. “Time and again, I reach for these vegetables,” Donna says. “They make me feel good throughout the day, and if I don’t eat them for two or three days, I notice.” Tess agrees, adding, “I believe cultured vegetables are the number one way to boost overall health and immunity. It’s one of the easiest, tastiest things you can do to improve wellness.”