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Pickled Vegetables, Two Ways: Home Fermented and Quick Pickles

Posted on October 25, 2020 By In Fitness With disabled comments

Backyard gardens are putting forth the last of their bounty, and late summer vegetables are at their peak of freshness. To squeeze every last drop out of your harvest, give fermentation a try.

Fermented vegetables date back hundreds of years. Back before we had freezers, people had to preserve food somehow. Somewhere along the line, someone figured out that salting food and letting it sit for a week creates a crunchy, tangy pickled vegetable that tastes better than what you started with.

A lot of people find home fermentation to be intimidating. And it can be, at first. As long as you sanitize your cutting boards, jars, and tools with boiling water before you start, there’s a great chance you’ll end up with a beautiful pickle at the end.

Here’s how to do it.

Home Fermented Vegetables: Pickled Giardiniera Recipe

Serves: 10-20, depending on serving size

Time in the kitchen: 15 minutes, plus 5 days hands-off fermentation time

home vermented vegetables giardiniera recipe


  • 1-2 heads cauliflower, cut into small florets
  • 6-7 carrots
  • 5-6 stalks celery
  • 1 red bell pepper
  • 1 large leek
  • 1 lb. green beans
  • 1 tsp. black peppercorns
  • 3/4 tsp. mustard seeds
  • 4 bay leaves
  • 4 cloves garlic, smashed
  • 1 small bunch oregano
  • 3/4 tsp. red pepper flakes (or 1-2 sliced jalapenos)
  • Water
  • Salt


Using boiling water, sanitize whatever vessel you plan to use for your fermenting. Use care not to burn yourself!

Wash all of your veggies and chop them. Double wash your leeks as they’re notorious for being very sandy.

home vermented vegetables giardiniera recipe

We recommend a 3.5% salt solution for your fermenting. To figure out how much salt you need, weigh your crock or jar on a small kitchen scale. Tare the scale while the empty jar is on it so the weight reads as 0g. Fill the jar with water until it’s a few inches from the lip of the jar. Record the mass of the water and then multiply the amount by 3.5% to find out how much salt you need.

Pour the water out and add the appropriate amount of salt to the jar. Then, subtract the amount of salt you added from the total mass of the water that fits in the jar. This will give you the mass of water you need to add to the jar. At this point, pour the salt solution you created out into another jar, you’ll need it in a minute. Layer your crock or jar with all of the chopped veggies, the peppercorns, mustard seeds, bay leaves, oregano and red pepper flakes. Pour enough of your salt water solution into the jar so the vegetables are fully submerged.

home vermented vegetables giardiniera recipeAlternatively, you can keep the salt water solution. Add a few crock fermentation weights to the top which will keep all of the vegetables submerged.

Cover your jar with the appropriate lid. We used an airlock lid kit, which has a small hole in the lid that the airlock attaches to. Fill the airlock with the appropriate amount of water based on your instructions, and you’re good to go! Place the crock in a cool dry place, ideally away from sunlight. The warmer the conditions are in the room you place the crock, the more quickly the contents will ferment.

home vermented vegetables giardiniera recipe

If you don’t have an airlock system, you can lightly cover the jar with a lid and “burp” the jar 1-2 times daily which will get rid of any carbon dioxide gas that gets produced as the vegetables ferment. This proves to be a bit tedious and runs the risk of your ferment overflowing, so it’s worth the small investment for the airlock system. Check your crock daily to make sure it hasn’t overflowed.

You can taste the giardiniera after 5 days or so and decide how much tangier and longer you want the mixture to go for. We personally like it around 10 days, but it can also go 2 weeks or even longer. Use your nose first! If you taste or remove some vegetable, make sure the contents of the crock stay submerged in the salt solution.

home vermented vegetables giardiniera recipe

Mold vs. Kahm Yeast

If you see black, blue, or fuzzy circles forming on top, that’s mold. Discard your mixture and start over. If you see what looks like a thin layer of whitish plastic wrap forming on top, with or without tiny bubbles underneath, that’s kahm yeast, and harmless. Do an image search for “mold vs. kahm yeast” so that you can see the difference side-by-side.

Quick Pickled Veggies Recipe

Not interested in fermenting but want to quick pickle instead? Try these quick pickled onions! Perfect for topping salads, primal lettuce wraps, or your favorite burger.

home vermented vegetables giardiniera recipe


  • 2 small onions
  • ½ cup apple cider vinegar
  • ¼ cup rice wine vinegar (or you could use coconut vinegar)
  • ½ tsp. salt
  • 1 tsp. coconut sugar
  • handful of black peppercorns
  • 1-2 chopped garlic cloves


To quick pickle, thinly slice your onions. Some people choose to boil water and pour boiling water over the onions for 5-10 seconds to blanch them prior to pickling, but it’s not necessary.

In a small bowl or saucepan, combine the vinegars, salt and sugar. Stir or lightly heat until the salt and sugar dissolves. Layer the sliced onions in a small mason jar. Add in the peppercorns and garlic and then pour the vinegar on top.

home vermented vegetables giardiniera recipeCover the jar and refrigerate for an hour before enjoying. They’re best after a few days in the fridge, but can be enjoyed for about a week.

home vermented vegetables giardiniera recipe


The post Pickled Vegetables, Two Ways: Home Fermented and Quick Pickles appeared first on Mark’s Daily Apple.

Weekly Link Love — Edition 104

Posted on October 24, 2020 By In Fitness With disabled comments

Research of the Week

How did the lockdowns work?

Scientists discover a new gland.

Hominids in a region of Kenya used the same basic stone-age axes and other tools without changing them for around 700,000 years.

Beet juice improves exercise tolerance.

Beet juice improves hemoglobin concentration.

New Primal Blueprint Podcasts

Episode 452: Eric Perner: Host Elle Russ welcomes sustainable rancher Eric Perner.

Episode 453: Dr. Phil Maffetone and Dr. Ron Sinha: Host Brad Kearns welcomes a true power duo onto the podcast to talk burning fat.

Primal Health Coach Radio Episode 81: Laura and Erin chat with Amanda Goldman-Petri about chasing best practices, not trends.

Media, Schmedia

Newer homes and furniture are more flammable.

Cats in prisons.

Interesting Blog Posts

Our parents often sacrifice themselves for us. What are you going to do with the gift?

Could cold water trigger shrinkages in dementia rates?

Social Notes

Do this.

Everything Else

The man with amnesia who filled in his memory gaps with outside sources.

Training like an animal works.

Things I’m Up to and Interested In

Of course it is: UVB appears protective against COVID-19.

Proven once again: There’s no free lunch.

News I’m happy to see: Hospitalized COVID-19 patients have much better survival rates now.

Funny how that works: In animals, a drug that slows glucose absorption and lowers insulin slows down cancer progression.

Question I’m Asking

What are memories?

Recipe Corner

Time Capsule

One year ago (Oct 16 – Oct 22)

Comment of the Week

“Mark, you always offer a balanced and thoughtful opinion and I appreciated your summation here today. It’s why I’ll continue to follow you! I’ve been eating a carnivore diet for 8 months now and have CURED Type 2 diabetes, arthritis, IBS, and depression. My cholesterol is through the roof, but I’m not alarmed. At 65, I’m experiencing the kind of optimal health I dreamed of in my 20s and 30s.”

-Great to hear it, Vicki!


The post Weekly Link Love — Edition 104 appeared first on Mark’s Daily Apple.

How to Start to THRIVE

Posted on October 22, 2020 By In Fitness With disabled comments

How to Start to THRIVE

Hey you in your 40s and 50s and beyond. SAVE this post to remind yourself that You are not TOO OLD and it is not TOO LATE. Your time has not past in fact it’s just beginning!

The second 1/2 of your life can be more passion filled, confident and abundant, financially rewarding, and more FUN than the first 1/2…

You can be HOT again, and you can be excited about your life.

What needs to shift for you?
Three things:

  • 1. DECIDING that you are ready to take this on.
  • 2. CLARITY on what it is you actually want so you can focus on going after that.
  • 3. Recognition of those “false assumed truths” you’ve been telling yourself that are keeping you stuck with tour results.

4. And finally, Changing your thoughts and actions, and dropping old patterns. You can be an entirely different person a year from today by changing your thoughts and actions.

I am working some NEW fire content for you that I start filming it all for you this Wednesday!!


Natalie Jill

The post How to Start to THRIVE appeared first on Natalie Jill Fitness.