lacto fermented

A simple probiotic recipe with no starter cultures! Slightly sour, deeply delicious, and oh-so nutritious.

Fermented Oats (Wild Method)

Oats (Groats

Water

Grind.

Grind the oats and add to the bowl. Any method will work (even clean hands), as long as it releases the starches.

Add tepid water.

Add your tepid (chlorine-free) water to the bowl. This should ideally be room-temperature to lukewarm, but not hot.

Stir in 2tbsp ACV.

Stir in 2 tablespoons of apple cider vinegar.

Set bowl aside.

Place bowl in a warm place. The countertop or - especially in winter - somewhere like on top of your fridge.

Cover.

Prep

Check and stir.

Check the oats and stir daily. This stage takes on average 1 to 3 days for optimal results.

Keep submerged.

Fermentation

Enjoy.

Eat uncooked or cooked. Simply strain, add water or milk of your choice, season, and cook as normal!

Scroll down for recipe ideas!

Digging In!

Fermented garlicky green beans are probiotic and delicious. They are a quick and easy way to preserve green beans. See the sections above for 4 different flavor options.

Fermented Green Beans

lbs green beans

tsp salt

garlic

water,

Dissolve the salt in a 1/4 cup of water in the bottom of a glass jar.

Wash the green beans and trim the tops. Peel the garlic clove. If you&#8217;re using a pint jar, then beans will need to be trimmed to fit. 

Pack the jar with the beans and garlic. Add the culture (if you&#8217;re using it) and fill the jar with water, leaving 1 inch of headroom at the top of the jar.

Use a weight to make sure that the beans remain below the brine. Cap with a lid that will let CO2 escape as the ferment bubbles. See notes for details.

Place the jar somewhere dark (a kitchen cupboard is perfect) to ferment for 2-3 days. After 3 days the beans will be fermented but still crisp. Store in the refrigerator and eat within 1 month.

Fermentation can be used for long-term preservation. See the section above for information on how to adjust this recipe for storage pickles.

We just finished our summer batch of these. What a great and quick way to use up those extra beans from the garden!

wow just tried mine after following this recipe! absolutely brilliant! do you know if I could use this same method for tomatoes? many thanks Alyson

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Fermented Oats (Wild Method)

Fermented Green Beans

Top 2 lacto fermented recipes from across the web

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Top Tags

Fermented Oats (Wild Method)

Fermented Green Beans

The most viewed lacto fermented recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine