Fermented vegetables – Food Pharmacy

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Fermented vegetables

A couple of days ago, in the latest episode of our Swedish podcast, we revealed our New Year’s resolution: to add two tablespoons of fermented vegetables to our plates at mealtimes.

This will probably go down in history as the lazy-person’s favorite New Year’s resolution. Just make sure you have a jar of fermented vegetables in the fridge (you can find them in most healthy grocery stores), and then make it a habit to put one to two tablespoons right there next to your food. It increases the nutritional uptake of everything you eat, lowers your blood sugar, and gives a boost to the good bacteria in your intestines, all without taking much time or effort.

So. Today we are dressed in our indestructible space-pants, and are currently taking a closer look at one of our most recent cookbook purchases. It’s called Syra själv (in English: Ferment It Yourself) and talks about – surprise surprise – fermenting vegetables (yourself). The art of refining vegetables with healthy bacteria. Written by Karin Bojs, a science journalist who got so into fermented vegetables that she decided to write a whole book about it. Does that sound boring? Not at all. This is anything but boring.

We should also mention that fermenting is one of the oldest and easiest methods for preserving and refining vegetables. Those who eat fermented vegetables get more vitamins and minerals, have more stable blood-sugar levels, are protected from diarrhea, and create a more positive environment for their intestinal flora. It’s like Christmas for your immune system. And it’s really delicious!

So, you definitely just want to start fermenting today. Salt and water is all you need. And a jar. And vegetables. Homemade sauerkraut? Fermented beetroot salad with walnuts? Borscht on fermented vegetables? Oh dear God, so good.


This Swedish book is very beginner-friendly, and we’re sure there are millions of good English books out there. Buying a book is a good place to start for just about anyone, and at some point this spring or summer, we may even try to ferment vegetables ourselves.  But, with that said, “getting started” might also be adding two tablespoons of ready-made fermented vegetables from a jar you bought in the store.

You’re more than welcome to follow us on Facebook and Instagram. And buy our first book in German here or in Polish here, and our new cookbook in Swedish here. And buy professor Bengmark’s Synbiotic15 here.



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