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, full of living, beneficial microbes and delicious!
Asparagus- A super healthy prebiotic
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 fibre 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.
DILLED LACTO-FERMENTED ASPARAGUS
Fermentation time: 5 to 8 days
- 1-2 pounds asparagus (washed and dried)
- 5-6 sprigs fresh dill
- 3-4 cloves garlic
- pinch red chili flakes
- 2 bay leaves
- 2 % Brine* (20 grams non-iodized salt mixed with 1 litre filtered water/19 grams per quart of water)
- 1-quart jar
*1 tsp salt = approximately 5 grams
- Cut the 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 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.