Pickles in The Pantry: Lacto-fermented Garlic Dills

​Today I bought some great pickling cukes and fresh dill at Ashland Food Co-op, having tried first at The Saturday Rogue Valley Grower's and Crafter's Market, where I am guessing farmer's will have their makings for pickles soon.  The most difficult thing to find is fresh dill. Often there are piles of pickling cukes but no dill to be found. Gratefully, today I found both. With Covid still running rampant, it's a perfect time to get some immune-boosting lacto-fermented dill pickles or other veggies put up in your pantry.

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"The consumption of fermented foods may be particularly relevant to the emerging research linking traditional dietary practices and positive mental health. The extent to which traditional dietary items may mitigate inflammation and oxidative stress may be controlled, at least to some degree, by microbiota." 

​​Lacto-fermented pickles are so simple to make and such a wonderful way to get a powerful hit of healthy probiotics for daily gut and immune health. When I'm eating pickles and raw fermented kraut, I feel my gut and immune system are getting the essential coverage they need for optimal good gut bacteria balance. The word out from my peeps in the field of Nutrition and Chinese Medicine is that, eating fermented food with each meal offers important support for our spleen, digestive and immune system. Though it is always essential to keep our immune system strong, during this time of Covid, it is especially important. I make raw fermented kraut throughout the year and am now so excited to have just put up 3 quarts of lacto-fermented dill pickles. Adding some lacto-fermented foods with each meal is an important self-care practice for not only nutritional/physical health, but also for emotional wellness. There is much evidence-based research correlating healthy gut bacteria to a healthy brain, body and immune system.

"Properly controlled fermentation may often amplify the specific nutrient and phytochemical content of foods, the ultimate value of which may be associated with mental health; furthermore, we also argue that the microbes (for example, Lactobacillus and Bifidobacteria species) associated with fermented foods may also influence brain health via direct and indirect pathways."

​According to a 2014 study in The Journal of Physiological Anthropology, "The consumption of fermented foods may be particularly relevant to the emerging research linking traditional dietary practices and positive mental health. The extent to which traditional dietary items may mitigate inflammation and oxidative stress may be controlled, at least to some degree, by microbiota." The article states, "It is our contention that properly controlled fermentation may often amplify the specific nutrient and phytochemical content of foods, the ultimate value of which may be associated with mental health; furthermore, we also argue that the microbes (for example, Lactobacillus and Bifidobacteria species) associated with fermented foods may also influence brain health via direct and indirect pathways." A great read on the gut-brain connection is the book, "Brain Maker: The Power of Gut Microbes to  Heal and Protect Your Brain- for Life", by David Perlmutter, M.D.

So, enjoy these fabulous lacto-fermented, garlic dills. Here's the recipe and method.
 
 Lacto-Fermented Dill Pickles

Makes 6-8 quart wide mouth canning jars
*I like to cut down the recipe and make 2-3 quart batches. This way you get fresher batches that don't over-ferment due to waiting months to eat them.

Brine for about 8 quarts- 9 Tablespoons sea salt or celtic salt to 4 quarts filtered water (mix together very well and remix just before pouring into filled jars- I use a blender)

Per Quart:

2 large, folded *Grape Leaves per jar (tannins help keep pickles crisp)
Fresh flowering dill (buy a large bunch and divide between jars)
6 large cloves garlic per jar
½ teaspoon black peppercorns
5-7 small pickling cucumbers- or however many you need to fill canning jar.

Method:

Fold grape leaves into bottom of jars.
Place half the dill and some garlic on top of grape leaves.
Pack pickles into jars and add remaining dill and garlic as you pack.
After re-stirring brine, pour into filled jars, all the way to top.
Seal full jar with canning lid ( leave about 3/4 -1 inch to prevent explosion).
Place jar in a low-sided pan, tub or water proof container.
Cover jars with a large dish towel and place in dark cabinet. (55-75 degrees is good)
Let ferment for about 1-3 weeks at room temperature. If your space is warm, you may want to transfer the jars to fridge after only 1-2 weeks. Sample a pickle after one week. They will still continue to ferment in the fridge so judge by the climate of your home. The original method calls for leaving the jars to ferment at room temperature for  several weeks but that can be too long unless you have a nice root cellar. Above 75 degrees will require refrigeration sooner than later. If you notice bubbles in the jar, get them into the fridge.

Be careful in opening the jars as they can be wildly fizzy.

* Note on grape leaves- tannins in grape leaves get extra concentrated with fermentation. If you are someone who gets migraine from tannins, simply do not use grape leaves and your pickles will still be awesome..
 
Yummy Happy Tummy,
​Sari