A great way to preserve a batch of fresh jalapeños is by fermenting them, these fermented jalapenos are also a really good source of probiotics.
They add a zesty tang to a meal, a little spicy kick and a wealth of benefits to the gut.
Thinking of making our Mexican Buddha Bowl? Healthy Grass-fed Beef tacos, our Low Carb Chicken Enchiladas or just about any other recipes, these fermented jalapeños make the perfect topping, that will lift the dish.
Fermented jalapeño peppers are super easy to make, and are a smart way to preserve the peppers for long term use.
Here is how to make them...
When working with fermentation it is important to make sure you start with clean surfaces and tools, sterilize the jar as well by submerging it in a pot of boiling water for a few minutes. Then remove the jar from the pot and allow to dry.
Once the above is done you can start preparing your peppers, here you can either slice them up - seeds and all, or if you want to decrease the level of heat cut of the tops and scoop out the seeds. You can then slice them or leave them whole.
Add the peppers into the jar, add in the chopped garlic (this is optional), the lime and salt.
Now add the starter culture and top up with some filtered water and until the peppers are covered. Seal the jar with a lid and allow to ferment for up to seven days, ideally in a dark space like a cupboard.
Be sure to burp the ferment every day to avoid to much gas build up. In hotter climates, this may need to be done twice daily. Once your ferment reaches a stage you're happy with pop it in the fridge and enjoy anytime.
Why Eat Fermented Foods?
Naturally fermented foods are known for their ability to strengthen the gut microbiome. This is due to the fact that they are rich in probiotics which will nourish the gut, improve digestion and even boost the immune system.
Let us take a closer look at some of the health benefits contained in fermented foods:
Improves Digestive Health - These probiotics found in fermented foods can help restore the balance of friendly bacteria in your gut and may alleviate some digestive problems as well. Studies have concluded that probiotics can relieve IBS symptoms, a common disorder among many today. Fermented foods are also known for being able to lessen the severity of diarrhoea, bloating, gas, and constipation.
Boosts the Immune System - Did you know that the bacteria found in our guts play a significant role in the strength of our immune systems?
The high probiotic content in fermented foods can give your immune system a super boost, thus reducing your risk of infections like the common cold. This will also help speed up your recovery rate when sick too.
Easier to Digest - Fermentation helps break down nutrients in food, making them easier to digest. For example, in dairy products, the lactose is broken down during fermentation into simpler sugars such as glucose and galactose. This results in those with lactose intolerance generally feeling fine when eating fermented dairy like kefir.
A Few Other Potential Benefits Include:
- Anxiety & Depression: A number of studies have linked the probiotic strains Lactobacillus
helveticus andBifidobacterium longumto a reduction in symptoms of anxiety and depression. Both these probiotics are found in fermented foods.
- Weight loss: Some research has found links between certain probiotic strains — including Lactobacillus
rhamnosusand Lactobacillus gasseri— and weight loss, including decreased belly fat.
- Cardiovascular health: Fermented foods have been connected with a lower risk of heart disease. Probiotics may also reduce blood pressure and help lower total “bad” LDL cholesterol.
Fresh jalapeno peppers, sliced 1/4" thick or leave whole and just trim off the tops and remove seeds
4 to 5 cloves garlic, sliced or minced
1 lime juiced
1 tablespoon himalayan or kosher sea salt
4 tablespoons starter culture or liquid from a previous ferment such sauerkraut
Filtered water to fill jar
- Start with a clean working surface, knife, cutting board, and jar that has been sterilized with hot water.
- Slice jalapenos and place in a quart-size Mason jar until about 3/4 full.
- Add chopped garlic, lime juice, and salt.
- Top up the jar with filtered water until the peppers are submerged.
- Place the lid on the jar and leave to ferment at room temperature for 3 - 7 days.
- Be sure to burp the jar once per day (or more if your home is warm) to release gas build up.
- Once fermented to your liking, transfer the peppers to the fridge and enjoy.
* You can ferment up to 6 months for a very strong batch.
* The peppers will keep for several months in the fridge.