Lacto-fermented Cucumbers (aka Real Pickles)

Unlike most pickles you’ll find on grocery store shelves, these lacto-fermented cucumbers are a true cultured food, made through the natural process of fermentation rather than simply soaking cucumbers in vinegar.

Traditional lacto-fermentation relies on naturally occurring beneficial bacteria (primarily Lactobacillus) that convert the natural sugars in cucumbers into lactic acid. This process takes time, allowing the cucumbers to develop their signature tangy flavor while creating an environment that preserves the vegetables naturally. The result is a living, cultured food containing beneficial bacteria.

Most commercially available shelf-stable pickles are made by adding vinegar to create an acidic brine. While they may have that familiar sour pickle taste, they haven’t necessarily undergone fermentation and generally don’t contain live cultures. Many are also heat-pasteurized, which eliminates any live bacteria that may have been present.

There’s a difference between something that tastes sour because vinegar was added and something that becomes naturally tangy through fermentation. One is pickled in an acidic solution; the other is transformed through the work of beneficial bacteria.

That’s the beauty of traditional fermentation: simple ingredients, a little salt, time, and the natural process of cultivating food the old-fashioned way.

Lacto-fermented Cucumbers (aka Real Pickles)

Don't let the bright green "pickles" at the store fool you. They aren't a true cultured food – they've just been stored in a vinegar brine. This simple and delicious recipe will let you kick that store habit without missing anything!

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Ingredients Method Notes

Ingredients

  

• 4-5 pickling cucumbers or 15-20 smaller cucumbers I use cocktail cucumbers often
• 1 tablespoon mustard seeds
• 1 1/2 teaspoons dried dill weed or 2 tablespoons fresh dill
• 1 tablespoon salt kosher, sea salt, pink Himalayan, etc.
• 4 tablespoons whey or and additional 1 tablespoon salt
• 1 + cups filtered water distilled, reverse osmosis

Method

 

1. Wash the cucumbers and place in a quart size jar, whole or sliced.
2. Add the seasonings and whey (if using) to the jar.
3. Pour water over the cucumbers until the water reaches to 1″ below the top of the jar.
4. Place a tight fitting lid on jar.
5. Keep at room temperature for around 3 days for fermentation. You will begin seeing bubbles forming around the top.
6. After 3 days, place in the fridge and enjoy!

Notes

*These homemade, naturally fermented cucumbers are rich in beneficial probiotics, making them a healthy, gut-friendly addition to your meals. Enjoy them as a snack, on sandwiches, or alongside your favorite dishes!

*These lacto-fermented cucumbers are far less acidic than those conserved in vinegar.