A simple gut-healthy fermented salsa how-to

Fermentation is the process of yeast and other microorganisms growing in the absence of air. It is a breaking down of sugars like glucose and other molecules. But I’m no scientist. I simply understand that fermenting foods has been a practice in many kitchens around the world for thousands of years. A way to take regular garden vegetables up to a whole other level. In this post, you will find a fermented salsa recipe for a gut-healthy snack or dinner side.

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Ingredients and Supplies

Wide mouth quart jar (or a pint jar and reduce all ingredients by half if you want to test this recipe first)

Pickle pipe

Ferment weight

Or grab this complete fermenting kit

5 medium to large tomatoes or 2 cups of cherry tomatoes sliced in half

1 small onion

2 jalapeño peppers, deseeded (more or less seeds depending on hot preference)

1 bell pepper or 2-3 smaller sweet peppers

1-2 cloves of garlic, chopped

2 tbsp lime juice (you can substitute lemon if needed but lime is perfection and fresh is best)

1 bunch of fresh cilantro, chopped (about 1/4 cup, give or take)

1 tsp honey or raw cane sugar

1/2 tsp oregano, chopped/crushed (fresh or dry)

salt and pepper to taste (a good pinch of each but can add more once the jar is fermented and ready for taste testing)

A note about salt: REAL SALT is key for the best flavor. Table salt will not do.

The Fermented Salsa Method

For the aesthetic I prefer to layer in all the ingredients but you may definitely give it a final mix when all ingredients are in the jar.

Pictured is salsa fermenting in a pint jar for my first rodeo with this technique so it was a “test batch”.

1. Chop all ingredients finely.
2. Start by adding salt, pepper, and sweetener to the jar.
3. Next, layer in each vegetable. Use the pickle packer or a pestle to push down each vegetable as you layer. This helps the veggie to release more juices needed the fermentation process and keeps the vegetables packed and under the juice when the jar is full.
4. Add cilantro and oregano then the lime juice.
5. Now add the ferment weight, making sure all vegetables are under the weight and not floating in juices above the weight. If this means you need to pick out those floaters with a clean spoon, do so.
6. Add the pickle pipe and a jar ring. If no pickle pipe, you may simple add a jar lid and ring but make sure you “burp” or open the jar daily to allow gases to escape. If using lid and ring, be sure to put them on loosely.
7. Allow salsa to ferment for 2 days in the summer. You may test taste to see if you’d prefer it sit longer or if it’s ready to eat. Sometimes one extra day is needed if the temperature outside is cooler.

What can I use if I do not have a fermenting kit?

If you do not have a fermenting kit including pickle pipe and ferment weights, you can get creative!

Here are some suggested ideas:

• use a large slice of onion that fits inside the jar
• use the top of a deseeded bell pepper
• put clean rocks or marbles inside a fine mesh bag like these or plastic wrap secured closed

These will hold the foods down below the juices. Any food exposed to air has the potential to cause mold which will cause you to have to toss out the whole jar!

How to store fermented salsa

After 2 or 3 days of fermenting, remove the ferment weight and give the salsa a mixing with a clean spoon. Be sure to taste test once or twice with a good crispy tortilla chip.

Store fermented salsa in the refrigerator.

This salsa can last for several months in the back of the fridge. This is the coolest place and will slow fermentation significantly.

Three months in the fridge is probably the safest. So to get your lacto fermented salsa fix through the winter, prepare your storage fermented salsa with the last of your tomato harvest sometime in August or September. This will depend on your growing zone.

I’ve been known to harvest tomatoes up to the week of Thanksgiving in North Carolina and later using this hack.

Best wishes to you and yours if you can open a jar and not eat the entire thing in one setting.

Can I use cherry or grape tomatoes in this fermented salsa recipe?

Yes! I highly encourage the use of all those cherry tomatoes that come off the vine in droves!

Simply rinse well and slice in half.

Use as many as you need. For a quart, perhaps about 2 cups worth of cherry tomatoes slices. More or less depending on your preference of tomatoes in salsa.

How is fermented salsa good for the gut?

This particular fermentation is called lacto fermentation.

The process of fermentation brings a host of probiotics to food. Commonly known as “good bacteria” that your gut needs to fight the overload of bad bacteria we unknowingly add to our gut every day.

Fermented salsa is a tasty way to get some extra probiotics into your diet and gut.

Fermentation is an ancestral way of preserving foods used long before pressure canners and electricity made it onto the scene.

Food as medicine, what a concept!

Be sure to take a gander at my Disclosure Statement as I do not want to lead anyone astray. This blog, my recipes, and writings are simply based on my experiences and opinions. Please do yourself a big favor and commit to doing your own research!

Growing your own herb for fermenting

Growing your own herbs is hands down the best way to know for sure how your herbs were grown and handled. If you prefer organic foods, growing herbs is easy to do right in your own kitchen (or south facing window).

Herbs require very little space or equipment to grow.

Harvest lots of herbs when they are ready then air dry them using this super simple method and store your herbs in air tight containers. The best way to not have to buy expensive organic herbs from the grocery store.

Follow Along for More Like This

Here are a few more of my tried and true and simply delicious FERMENTED FOODS recipes.

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Fermented Salsa

gut-healthy and delicious, this fermented salsa recipe gives you more ideas of what to do with your garden fresh vegetables.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 2 days d

Servings: 1 quart

Course: Side Dish, Snack

Cuisine: Mexican

Ingredients Equipment Method Notes

Ingredients

  

• 5 medium to large tomatoes
• 1 small onion
• 2 jalapeño peppers deseeded (more or less seeds depending on hot preference)
• 1 bell pepper or 2-3 smaller sweet peppers
• 1-2 cloves garlic chopped
• 2 tbsp lime juice or lemon, fresh juice is best
• 1 bunch fresh cilantro chopped (about 1/4 cup, give or take)
• 1 tsp honey or raw cane sugar
• 1/2 tsp oregano chopped/crushed (fresh or dry)
• salt and pepper to taste a good pinch of each but can add more once the jar is fermented and ready for taste testing

Equipment

• 1 wide mouth quart jar
• 1 pickle pipe
• 1 ferment weight

Method

 

1. Chop all ingredients finely.
2. Start by adding salt, pepper, and sweetener to the jar.
3. Next, layer in each vegetable. Use the pickle packer or a pestle to push down each vegetable as you layer. This helps the veggie to release more juices needed the fermentation process and keeps the vegetables packed and under the juice when the jar is full.
4. Add cilantro and oregano.
5. Then add the lime or lemon juice.
6. Now add the ferment weight, making sure all vegetables are under the weight and not floating in juices above the weight. If this means you need to pick out those floaters with a clean spoon, do so.
7. Add the pickle pipe and a jar ring. If no pickle pipe, you may simple add a jar lid and ring but make sure you “burp” or open the jar daily to allow gases to escape. If using lid and ring, be sure to put them on loosely.
8. Allow salsa to ferment for 2 days in the summer. You may test taste to see if you’d prefer it sit longer or if it’s ready to eat. Sometimes one extra day is needed if the temperature outside is cooler.

Notes

 A note about salt: REAL SALT is key for the best flavor. Table salt will not do.

You may take down the measurements by half to make a pint for testing.

 

More recipes at www.johnsonhomeNC.com