How to Make a Gut-Healing Fermented Beetroot and Carrot Salad

The gut is often called the second brain of the body, and there’s a good reason for that. A healthy gut contributes to a strong immune system, heart health, brain health, improved mood, healthy sleep, and effective digestion. And what’s a simple, delicious way to boost your gut health? Through fermented foods! Today, let’s dive into how you can make a gut-healing fermented beetroot and carrot salad. It’s tasty, easy to make, and packed with benefits.

Why Beetroot and Carrot?

Beetroot and carrot make a powerful combo for several reasons. Both are high in fiber, which is excellent for digestion. Beetroot is a fantastic source of iron, potassium, and vitamin C, while carrots are loaded with vitamin A and antioxidants. When fermented, they become probiotic-rich, which means they’re fantastic for your gut health.

What You’ll Need

Fresh Ingredients: You’ll need about 4 medium-sized beetroots and 4 large carrots. Fresh and organic are best.
Salt: Salt not only flavors your ferment but also inhibits the growth of unwanted bacteria. Make sure to use high-quality, non-iodized salt, such as sea salt or Himalayan pink salt.
Water: It’s important to use filtered water to avoid chlorine and other chemicals that can disrupt the fermentation process.
Seasonings: While optional, adding seasonings like garlic, dill, or ginger can enhance the flavor profile of your salad.

Preparation Steps

Clean Your Vegetables: Begin by thoroughly washing your beetroots and carrots. Organic veggies are preferred since they’re less likely to contain pesticide residues.
Chop or Grate: You can either finely chop, julienne, or grate your beetroot and carrots. The smaller they are, the quicker they will ferment.
Mix and Season: In a large bowl, toss your chopped or grated vegetables with your choice of seasonings. Don’t be shy to experiment with flavors!
Brine Creation: Dissolve about two tablespoons of salt into 4 cups of filtered water. This is your brine, which will cover the vegetables for fermentation.
Pack it Tight: Grab a clean, glass mason jar and pack your vegetable mix tightly into it. Leave about an inch of space at the top.
Cover with Brine: Pour the brine over the veggies until they are completely submerged. If they float to the top, consider placing a clean, smaller jar on top as a weight to keep everything submerged.
Seal and Store: Close the jar with its lid, but not too tightly. Fermentation produces gas, so it’s important to allow for some air exchange. Store the jar at room temperature, out of direct sunlight. A kitchen cupboard or a pantry works great.

Fermentation Time

Your fermented beetroot and carrot salad will be ready in about 5 to 7 days, depending on the room temperature. Warmer environments speed up fermentation while cooler places slow it down. You can start tasting it after a few days to decide when it’s reached the level of fermentation you prefer.

After Fermentation

Once the fermentation is to your liking, tighten the lid and store the jar in the refrigerator. This slows down the fermentation process, and your gut-healing salad will be good for consumption for up to 2 months.

Enjoy Your Salad!

Your fermented beetroot and carrot salad can be enjoyed in numerous ways. It can be a great side dish, a colorful addition to your wraps or sandwiches, or simply enjoyed on its own. Not only is it delicious, but it’s also a live food rich in probiotics that can significantly benefit your health from the inside out.

Why This Works

Fermented foods like our beetroot and carrot salad introduce beneficial bacteria to your gut microbiome, the community of microbes in your digestive system. These probiotics help balance your gut flora, which enhances digestion, boosts immunity, and can even improve mental health. With such an easy and delicious way to consume fermented veggies, why not give it a try?

Remember, a healthy gut contributes to a healthy body and mind. And with this simple recipe, you’re well on your way to improving your overall well-being. Happy fermenting!