Lesson #6: Naturally Pickled Vegetables

fermented garlic scapes

How to Cook Real Food: Naturally Pickled Vegetables

Lactic acid fermentation, born of practicality as a way to preserve the harvest into the darkest days of winter, serves the dual purpose of nourishing our bodies.

The process of fermentation increases the nutritive value of the vegetables we consume – imbuing them with beneficial bacteria and increasing the vitamin content of the vegetables.  Just as yogurt, due to its beneficial bacteria content, is considered a health food and a food of longevity, so too are fermented vegetables.

And fortunately, these natural pickles can be made fresh – without vinegars, sugars and without intensive high-heat canning and processing.

This installment includes:

VIDEO: sauerkraut, sour pickles, fruit chutney, fermented lemons

WORK SHEETS: Basic Shredded Vegetable Ferments Worksheet, Basic Brine-pickle Worksheet, Basic Chutney Worksheet, Recipe Formula for Shredded Vegetable Ferments (CHART), Recipe Formula for Brine Pickles (CHART), Recipe Formula for Fruit Chutney (CHART)
fermenting with a starter, fermenting with a starter, which vegetables are suited to which method (CHART), recognizing and minimizing spoilage and contamination, frequently asked questions
Pineapple Chutney, Apricot Chutney, Apple & Beetroot Relish, Basic Sauerkraut, Bavarian Sauerkraut, Kimchi, Curtido, Garlic & Dill Sour Pickles, Salsa, Brine-pickled Carrot Sticks, Fermented Lemons


  • Identify value of probiotic, fermented foods
  • Recognize two methods of vegetable fermentation
  • Identify and recognize  signs of spoilage in vegetable ferments
  • Troubleshoot vegetable ferments to minimize spoilage
  • Prepare a wild-started vegetable ferment
  • Prepare natural pickles through starter method of fermentation
  • Recognize differences and values of the two methods

Master Download

Download all the recipes, tutorials and fact sheets in one file by clicking here.

Videos & Links:

How to Make Sauerkraut

In this video I’ll show you how to prepare sauerkraut. Trouble viewing the video? Click here.

How to Make Sour Pickles

In this video, I’ll show you how to make a sidedish of simple braised vegetables. Trouble viewing the video? Click here.

How to Make Preserved Lemons

In this video I’ll show you how to prepare Moroccan preserved lemons.  Substitute lemons for limes and you’ll have Vietnamese Chanh Muoi. Trouble viewing the video? Click here.

How to Make Fruit Chutney

In this video I’ll show you how to prepare a basic fruit chutney – an excellent addition to roast and grilled meats and fish. Trouble viewing the video? Click here.

Links Addressing Food Philosophy