A chef’s guide to Fermenting and aging and fermented carrot recipe
I am often asked… ‘How do I become a better cook?’
I see people following recipes instead of truly understanding how ingredients and methods work. So once a month, we share with you the alchemy of cooking. That way you can start creating in the kitchen with confidence.
This month we are chatting about the importance of
Fermenting and Aging
The Magic of Fermentation: Preserving Food Through Time
Before refrigerators became household staples, our ancestors developed methods to preserve their harvests. Among these, fermentation stands out not just as a preservation technique, but as a transformative process that creates entirely new flavors and boosts nutritional benefits.
Time, Not Heat: The Fermentation Difference
Unlike cooking, which uses heat to transform ingredients, fermentation harnesses time and microbial activity:
Cabbage becomes tangy sauerkraut
Soybeans transform into umami-rich miso
Milk evolves into countless varieties of cheese
Tea leaves develop into probiotic kombucha
These transformations occur when beneficial bacteria, yeasts, and molds convert sugars and starches into acids, alcohols, and gases. This not only preserves the food but creates an environment inhospitable to harmful microorganisms.
“In fermentation, we discover patience's reward—how surrendering control to nature's wisdom transforms the humblest ingredients into something extraordinary. It reminds us that our ancestors' greatest innovations often came not from dominating the world, but from working in harmony with it."
Health Benefits Rediscovered
While our ancestors may not have understood the science, they recognised that fermented foods supported health. Modern research now confirms these insights:
Introduction of beneficial probiotics to our gut microbiome
Improved digestion and nutrient absorption
Potential immune system support
Possible connections to improved mental health through the gut-brain axis
Start Your Own Fermentation Journey
If you're curious about fermentation, begin with these simple projects:
Quick pickles: Cucumber slices or carrot sticks in vinegar, salt, and herbs
Sauerkraut: Shredded cabbage and salt in a jar, pressed down to release liquid
Yogurt: Warm milk combined with a spoonful of store-bought yogurt as starter
Sourdough starter: Equal parts flour and water, refreshed daily until bubbly
Fermented hot sauce: Blended chilies and salt aged in a jar for complex heat
Kombucha: Sweet tea transformed with a SCOBY (often available from friends)
Kefir: Milk fermented with kefir grains for a tangy, drinkable yogurt
Preserved lemons: Whole lemons packed in salt and their own juice
Most of these require just a clean jar, salt, and a bit of patience. Start with projects that take just a few days before attempting longer ferments. Each success will build your confidence and understanding of the fermentation process.
Fermented Carrot
Fermentation can be a little daunting but once you know what you’re doing it really is easy and a fun experience. A few things to remember:
• your jar needs to have a screw lid
• the mixture needs to be submerged in the liquid
• leave in a cool dark place, out of direct sunlight – we find the back of a kitchen cupboard works well.
Ingredients
1⁄4 cup sauerkraut juice, from a former batch
1kg carrots, grated
11⁄2 cups leek, thinly sliced
1 small fresh red chilli, thinly sliced
2 tbsp salt
1 tbsp fresh ginger, grated with skin on
4 tsp garlic, minced
1 tsp caraway seeds
1 tsp mustard seeds
2-3 pieces white cabbage leaves
Equipment
1L jar with screw lid (airtight)
Method
Sterilise your jar (p50 of our cookbook Anything’s Possible).
To get the liquid from an old or store-bought sauerkraut, make a fist with your hand and push down hard. If it is healthy, enough liquid should surface.
Add everything except the cabbage leaves into a large, clean mixing bowl. Combine well with your clean hands.
Add the carrot mixture to the sterilised jar. Stop halfway to push the mixture down using your hand. You want to make sure there is no air. Continue filling the jar until it is almost full. The juice should cover the vegetables. If it does not, push down harder with your hand. You have to push with a bit of strength here.
Once the jar is full, take your loose cabbage leaves and use them to cover and push down the carrot mixture. You want the leaves to be semi submerged in the juice. If the jar is not full, place a sterilised jar/cup onto it to make sure the mixture keeps submerged under the liquid.
Close the jar with a tight-fitting screw lid. It can’t be a lid that could pop off due to the pressure that occurs during the fermentation process.
Store in a dark place for 10 days. Make sure you put something underneath like a Tupperware container as it may leak a little (this is normal).
Transfer to a refrigerator and keep for 6-8 weeks.