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Dilled Lacto-Fermented Asparagus

A multi-tasking treat: High in nutrients, prebiotic, probiotic and delicious!

 

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by Jody Gowans in Lacto-fermentation, Recipes
February 21, 2017

 I’m a multi-tasker, as most of us have to be to keep up with the demanding schedules of our work and children.  Eating well is important, so I look for food that can multi-task for me: one that is both tasty and as nutritious as possible (no empty calories!).   Dilled lacto-fermented asparagus is an excellent candidate : it is high in nutrients, prebiotic, probiotic and delicious! 

Asparagus- A super healthy prebioticpack-asparagus-and-dill-tightly-in-jar

Asparagus is inherently super healthy. High in folic acid, vitamins B6 and C, beta-carotene, magnesium, zinc and chromium, asparagus helps fight inflammation and regulates blood sugar.  Asparagus contains the plant fiber inulin, an excellent prebiotic (a sought-after food source by our hungry gut bacteria).  Adding prebiotics to our diet feeds our gut bacteria, making them more effective in aiding our metabolic processes (i.e digestion) as well as helping to fortify our immune system.

Adding Probiotics to the mix…..

  The lacto-fermention process used in making these asparagus pickles also provides us with probiotics.  Once ingested, these beneficial bacteria help out our resident resident bacteria and immune system.  Dilled lacto-fermented asparagus is a win-win-win food for our health, palate and gut bacteria, and it’s easy to make!

DILLED LACTO-FERMENTED ASPARAGUS

Fermentation time: 5 to 8 days

dilled-asparagus-pickles

Dilled lacto-fermented asparagus ingredients

INGREDIENTS

  • 1-2 pounds asparagus (washed and dried)
  • 5-6 sprigs fresh dill
  • 3-4 cloves garlic
  • pinch red chili flakes
  • 2 bay leaves
  • Brine (8 tablespoons non-iodized salt mixed with 4 litres (4 quarts) filtered water
  • 1 quart jar

DIRECTIONS

  1. Cut woody end off asparagus spears.  Trim the asparagus so that when placed upright, the tips reach 1″ below the top of the jar.
cut-off-woody-ends-of-asparagus

Cut off woody end, trim to leave a 1″ space from the top of the jar

2. Add garlic, chili flakes and bay leaves to the the jar.

add-garlicbay-leaves-and-chili-flakes

Add garlic, bay leaves and chili flakes to jar

3. Pack the asparagus upright in the jar, alternating with dill. Cover with enough brine to fully cover the spears.

Completely cover asparagus with brine

Completely cover asparagus with brine

4. Lid jar and ferment at room temperature out of direct sunlight for 5-8 days.  Check that brine level still completely covers the asparagus- top off with more brine if required.

Lid jar, ferment at room temperature

Lid jar, ferment at room temperature

5. After the fermentation period, transfer the jar to the refrigerator.  The asparagus pickles will keep, refrigerated, for approximately one year.

Dilled lacto-fermented asparagus after 4 days

Dilled lacto-fermented asparagus after 4 days

Dilled Lacto-Fermented Asparagus
Probiotic, prebiotic and super tasty asparagus pickles!
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Ingredients
  1. 1-2 pounds asparagus (washed and dried)
  2. 5-6 sprigs fresh dill
  3. 3-4 cloves garlic
  4. pinch red chili flakes
  5. 2 bay leaves
  6. Brine (6 tablespoon non-iodized salt mixed with 4 litres (4 quarts) )filtered water
  7. 1 quart jar
Instructions
  1. Cut woody end off asparagus spears. Trim the asparagus so that when placed upright, the tips reach 1" below the top of the jar.
  2. Add garlic, chili flakes and bay leaves to the the jar.
  3. Pack the asparagus upright in the jar, alternating with dill. Cover with enough brine to fully cover the spears
  4. Lid jar and ferment at room temperature out of direct sunlight for 5-8 days. Check that brine level still completely covers the asparagus- top off with more brine if required.
  5. After the fermentation period, transfer the jar to the refrigerator. The asparagus pickles will keep, refrigerated, for approximately one year.
The Cultured Foodie http://theculturedfoodie.com/
4 Comments
  1. Lori Ferguson says:

    I have one of those Japanese pickling jars that are not airtight but have the lip at the top for any excess brine that may leak out. I use it to make ginger carrots and assume that it will work for asparagus to?

    1. Jody Gowans says:

      Hi Lori- thanks for your question. Nice that you have Japanese pickling jars! Are you sure they’re not airtight? If you are able to make ginger carrots (which are a finicky ferment with the higher sugar content in carrots that Kham’s yeast loves!) then these jars are probably adequate. The key is to keep the ferment as anaerobic (oxygen-free) as possible.

  2. Deb says:

    Do you have to burp the jar during that period?

    1. Jody Gowans says:

      Hi Deb- I use good quality fido jars that are self burping (as seen in the photo on the website). You could use an airlock system, or burp the container every few days, but I find that it’s such a short ferment, that you don’t get excessive CO2 buildup.

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