As they chopped cabbage leaves in the Bird Homestead and Meeting House Conservancy recently, participants in a sold-out fermentation workshop also learned that food preservation, a custom practiced by generations past, has as much value today as it did hundreds of years ago.
Led by Bird Meeting House board member Doug Carey, the hands-on fermentation workshop outlined the history of fermentation, its health benefits, and the increasing popularity of pickling all kinds of vegetables.
Carey, a high school teacher, gardener, and environmental activist in Rye who teaches sustainable gardening techniques and practices to reduce waste, emphasized fermentation as a quick and easy way to prevent food waste and improve gut health.
“You can ferment any vegetable you would like, and make a probiotic superfood,” Carey said. “Fermenting is also a way to combat local food insecurity.”
Preserved vegetables can be shared with community members in need, offering a longer shelf life than fresh vegetables and excellent health benefits. Carey also explained the waste-reduction benefits, noting that while nearly every part of the vegetable is used in fermenting, any pieces left over go directly into a compost bin.
As participants readied the cabbage, Carey explained that cabbage was an ideal starter food to ferment given its versatility as a snack, garnish, or sandwich and salad ingredient.
Once they were seated around the table with their bowls of colorful red and green cabbage, group members — including high school students, two mother/daughter pairs, and two sisters — began the longest step of the process: massaging the cabbage, which begins the breakdown of the vegetables and facilitates fermentation. As they rubbed their cabbage leaves, group members got to know one another, and then, suddenly started singing — folk songs.
“This Land is Your Land” and “Somewhere Over the Rainbow” helped pass the time. Next, each participant filled a mason jar with their cabbage, topping it off with spices and a bit of green peppers and onions. They then added the mixture of water and a bit of vinegar to the jar, along with salt and a bit of sugar if they chose. Carey emphasized that there are many styles of fermentation, and that he likes to keeps it simple.
Each participant placed a small weight inside the jar on top of the vegetables to keep pressure on them and allow the microbes to break down the glucose into lactic acid, giving them that tangy flavor.
The participants left with their jarred cabbage and instructions to continue fermentation for another few days. While it is safe to eat after only three days, Carey recommended five to 14 days for full flavor and health benefits.
Carey plans more DIY food preservation workshops for community members.
