“How to Make Organic Giardiniera”

“Another Fermented Food Full of Probiotic Bacteria”

In Italy, Mexico, Germany, and Korea and many other great places around the world fermented foods are popular, and sauerkraut and kimchi are favorites world wide. But here is another fermented food that’s very easy to make and will do the body good — it’s called Giardiniera.

Everyone should have about 4 or 5 pounds of good probiotic bacteria in their gut but most people only have 1/2 pound or less. This means they are lacking in good probiotic bacteria and probably have an overgrowth of bad bacteria. Probiotics are important for a robust and powerful immune system, for good mood, and great health in general and for keeping away disease.

Probiotic capsules work fine but they are expensive and making your own probiotic pickles is really inexpensive— Thus we save money and saving money is always good.

Giardiniera is a pickled veggie recipe which has been made for centuries. Eating 1 cup a week of giardiniera will rehab a person’s probiotic bacteria.
Use a 1/2 Gallon Glass Jar - but a 1 gallon jar can be used, just double the recipe.

Ingredients:

3 - Cups of Organic Cauliflower - Pulled Apart into Small Florets
2 - Cups of Organic Onion - Thinly Sliced
2 - Cups of Organic Carrots - Thinly Sliced
1 - Cup of Organic Celery - Thinly Sliced
1 - Large Red, Orange, or Yellow Organic Bell Pepper - Thinly Sliced - I tend to like red myself, it looks very nice.
2 or 3 - Fresh or Dried Organic Bay Leaves
2 or 3 - Fresh or Dried Sprigs of Organic Thyme
3 or 4 - Cloves of Organic Garlic - Thinly Sliced
1 - Organic Mild or Hot Pepper - Thinly Sliced - this can be left out if you don’t like it spicy.
2 - Tablespoons of Plain Table Salt — For Brine
4 - Cups of Filtered Water — For Brine

Prepare all the veggies, then and mix all the spices and the veggies in a large mixing bowl.

Also - Mix the salt and water together to make the brine— hold for later use.

Next take the spiced veggies and pack them into a 1/2 gallon glass jar. Arrange the veggies so they look nice in the jar. Pack the veggies down and then add the brine to cover all the veggies and leave at least 1 1/2 inches of headroom or airspace at the top of the jar. A weight can be added to keep the veggies submerged (I usually use some dry beans in a small plastic bag as a weight). Then place the jar lid on loosely so the fermenting pickles can breathe.

A plastic bag can be used to cover the neck of the jar and lid so that excess gas is captured in the bag, and take a rubber band or tape and secure the bag to the top of the jar. Burp the jar by removing the cap thus letting gas escape twice a day.

Allow the jar to sit at room temperature in a dark place for 4 days. Then taste the veggies, if they are sour enough for your taste… remove the weight and place the jar in the frig with a loose fitting lid.

Change the recipe to make these pickles your personal favorites. And enjoy these fermented veggies in salads, in sandwiches, or served with other foods— they are GREAT!

Enjoy!

Dr. Paul Haider - Master Herbalist