Comparing Methods of Pickling
Summer garden produce is great fresh – but it preserves well and can provide splashes of sunshine all winter long. Here’s a look at a couple of methods you can use to save veggies and other foods at home.
Preserving quality foods can be an important part of overall nutrition.
Method No. 1: Lacto-Fermentation
This method of preserving is unique, as vegetables are submerged in a saltwater solution, salty enough to kill harmful bacteria.
Lactobacillus, a beneficial bacteria, thrive in these salty conditions. They begin converting the sugars in the vegetables into lactic acid.
The lactic acid created preserves the vegetables and provides a terrific tangy flavor.
Tips for Success
- Make sure you use the right amount of salt, and don’t use iodized table salt. It has too many additives, so instead try a canning salt or high-quality sea salt.
- Use purified or distilled water. Chemicals in tap water, like chlorine, can harm the lactobacillus leading to poor fermentation.
- Use fresh, washed vegetables; however, don’t use any antibiotic cleaners as they may kill the lactobacillus.
- If mold forms on top of your brine you can skim it off and continue. If mold grows within the brine you have to throw it out. Fermenting in a container with an air-tight seal can help prevent mold growth.
Reasons Why You Should Try It
- Beneficial probiotics to improve gut health
- Doesn’t require many supplies
- Easy to tell if it didn’t work: funky taste, look and/or smell
Reasons It Can Be Tricky
- Takes longer
- Always salty
- Must be stored in cooler temperatures
- Flavor constantly changing, and more variability batch to batch
Method No. 2: Pickling with Vinegar
This method is also known as “fresh-pack” and it again can help you save vegetables. It uses vinegar and you can create the desired flavor by using a combination of vinegar, salt, sugar and spices.
You have to sterilize the jars before you fill them; you should also process cans/jars after filling to ensure all bacteria and enzymes have been destroyed.
This method has no fermentation.
Tips for Success
- Use canning or pickling salt. Iodized table salt will cause your pickling liquid to be cloudy.
- Must use a vinegar with an acidity of 4-6%. Cider vinegar or distilled white vinegar are popular.
- Jars and screw bands must be sterilized in boiling water. The flat metal lids don’t need this step, but they cannot be reused.
- Make sure to leave an appropriate amount of headspace, which is the space between the top of the jar’s filling and the lid. You’ll want to use:
- About a quarter-inch for jams, jellies, juices, pickles and relishes.
- For acidic foods such as tomatoes and fruit, a half-inch headspace is best.
- When canning low-acidic foods such as meats and most vegetables, a full inch of headspace is required.
Reasons to Try It
- Stable at room temperature until opened
- Can be made with less salt
- Easy to create consistent flavors
Reasons It Can Be Tricky
- No probiotics, and some vitamins destroyed in processing
- Requires many supplies and smaller batches
- Most common contaminant is botulism which is flavorless and odorless
Give It a Try
Source: Avera Heart Hospital nutrition team. Get recipes and learn more about nutrition.
