Why I Eat Fermented Food (Not Raw!) | 3 Fermented Vegetable Recipes | Joanna Soh |
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- Опубліковано 6 лют 2025
- SUBSCRIBE for new videos every week: / joannasohofficial Why I prefer fermented vegetables over raw. Watch this video through to learn the benefits and recipes. What's your favourite fermented food? Let me know in the comments below. =)
Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach.
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SAUERKRAUT
1) 3lbs / 2kg of Green Cabbage, shredded
2) 1.5 tbsps. Salt
Steps:
1) Simple combine the cabbage and salt. Begin working the salt into the cabbage by massaging and squeezing the cabbage with your hands until the cabbage is watery and limp. This will take about 5 to 10 minutes. Be patient!
2) Grab handfuls of the cabbage and pack them into your jars. Pour any liquid released by the cabbage into the jar.
3) Then place one of the larger outer leaves of the cabbage over the surface to cover the cabbage.
4) To weigh the cabbage down, slip a smaller jar into the mouth of the jar. I’ve added stones into the small jar to add weight.
5) You want to make sure that the cabbage is fully submerged beneath its liquid. Cover the mouth of the jar with a cloth to make sure it’s airtight.
6) Allow the cabbage to ferment for 3 to 10 days, keeping the sauerkraut away from direct sunlight and at a cool room temperature
This sauerkraut is a fermented product so it will keep for at least two months and often longer if kept refrigerated.
JAPANESE PICKLED CUCUMBER
1) 3 Japanese cucumbers, thinly sliced
2) 2 tsps. Salt
3) ¼ cup Rice Vinegar
4) 2 tbsps. Brown Sugar
6) 2 tbsps. Sesame Seeds
Steps
1) In a bowl, add the cucumber and sprinkle it with the salt. Set aside for five minutes.
2) Rinse off the salt and drain the cucumbers.
3) Combine all ingredients in a bowl: rice vinegar, brown sugar, sesame seeds. Mix well.
4) Transfer into a jar and let it sit in the fridge for at least 24 hours. And this is really to be eaten. This goes perfectly with rice!
PICKLED CABBAGE & CARROT
1) 3 cups Red Cabbage, shredded
2) 1 cup Carrot, thinly sliced
3) 2 tsps. Salt
4) 1 cup Rice Vinegar
5) 3/4 cup Brown Sugar
6) ½ tsp. Sesame Oil
7) Pinch of hot chili flakes
Steps
1) In a large bowl, toss the cabbage together with the carrots. Set aside.
2) In saucepan over medium heat, stir together the vinegar, sugar, sesame oil chili flakes and salt. Mix until sugar has dissolved for about 3 minutes. Allow the sauce mixture to cool down.
3) Then pour it over the cabbage and carrot mixture and toss well. Cover and chill in the fridge for at least 8 hours or overnight. The next day, transfer the cabbage mixture into airtight jar.
All the recipes will store for a long time in the fridge, So you can make a huge batch and consume 1 - 2 servings daily.
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Wow! I’ve been working out to two of your videos for about 4 years now and I didn’t realize how many healthy lifestyle videos you have on you channel. I’m amazed. Thank you Joanna!
This helps so much because I bought some purple cabbage not really knowing what to do with it and this recipe is SO easy!! All the recipes I found were long and complicated! Thanks Joanna!
OOooooooo you have to try the purple cabbage!! One of my favourites and it's SO EASY TO MAKE!! =)
The Most Elaborated & Clear Tutorial.. 👏👏
Foods pickled with vinegar are not fermented and do not have the same health benefit. Eating sugar is never good for you.
Pure sugar like sugar cane feed our good bacteria in our bodies. Sugar is the most abundant in nature.
@@michaelporporo8367 your full of shit it feeds the bad bacteria
Its not the sugar that's bad. It's the fact that it's in an imbalanced form.... Void of vitamins, minerals and fiber.
#1 vinegar is a probiotic which is fermented
#2 sugar is digested by the bacteria in fermented products. Your fermentation will do well with either a salt or a sugar unless you want to deal with mold and spoilage funk.
Im trying to get off sugar for a plethora of reasons but I mean some people are better with it than others
Thank you! Ive been wanting to add in fermented foods!
Outstanding video!
Thank you for sharing.
Awesome video. Tx so much. 🙂
Joanna, firstly, I love your videos; they are short, packed with relevant information and easy to understand. You made a video about food combining in which you spoke about non-starchy vegetables and leafy greens containing their own enzymes, and so they can be combined in meals in a variety of ways. Could you make a video that involves food combining and fermentation? I am wondering if the principles of food combining will change based on foods that contain their own enzymes due to fermentation.
I fermented some Radishes not long ago. They turned out really tastie. I like kimchi and decided to try fermenting the Radishes again with the stuff I used to make my kimchi. I'm eager to see how those turn out
WOOOOWWWW thank you very much for this video. It motivated me soo much...that I actually made the pickled cucumbers....pickled red cabbage AND Kimchi....and now I just have to wait a couple of days until they ferment
I love making fresh kimchi and eating it fermented, too. Also, pickled ginger, sauerkraut and beets. Can't wait to try your recipes. Oh, I love kefir and kombucha, too.
Our grand parents use to do these but didn't know it was fermented food.....wow ...especially the cucumber and carrots
Great video!!! How long will it last in fridge? Does it have to STAY in the airtight container to preserve it in fridge??
I love kimchi salad, pickles, and pickled okra in my salads, so yummy!
I love kimchi too, but it definitely isn't the simplest recipe. =)
Congrats on a million subscribers!
Thanks!!!
Can i replace the rice vinegar or not take it in cucumber?@@joannasohofficial
I'm newly subscribed (today) and I'm enjoying your videos. They're so informative and straight to the point. Already noted down recipes and ideas to start a short liver/digestive bloating detox tomorrow!
Yeayyyy!!! Welcome to the family. =)
I really loveeee your channel. It's so simple and full of awesome information. Thank you girl!
Thanks!!!! I try to keep them simple and straight to the point. =)
I so needed this video! I bought some store bought organic sauerkraut and hated it. A friend told me to make it myself but when I googled the recipes seemed really complicated. I'm definitely going to try your recipes. Thanks Joanna!
Let me know how it goes. I've been enjoying my fermented food. =)
Awesome info!!!! Thank you
Thank you .It is very informative.
my favorite fermented food is the pickled cucumber, natto and kimchi.
I used to not like the strong flavour of kimchi, but now I love it! =)
Suggest for indians
will definitely try the sauerkraut...v easy indeed
the japanese cucumber recipe looked really good!
There is a difference between "pickled" and "fermented". Big difference. One of these is a "ferment" and two of these are "pickles". Can anyone guess which is which?
Does it have to be rice vinegar or can i use cooking vinegar or apple cider vinegar for the cabbage and carrot recipe?
I love fermented grapes! ;-)
Hahahha!!!!!!!!!!
Joanna Soh Official Hi why need sugar ?
Hi! Sugar is like food for bacteria! do not worry it will be consumed by them
I have a hard time with grape skins..
I have some in my closet right now! Should be interesting
Saurkraut helped to fix my digestive issues including regular constipation
Helpful tips Joanna! Thanks for sharing! xx
Hi, thanku for ur input..can u please tell.me salt content? Sodium content in it? Will it b too salty to consume? Can hi bp patient consume fermented vege?
Very nice.thank u joanna
I've become a ferment but a week ago! Loving it! Got 5 brews going! These recipes sound perfect! Can't wait to make them!!!😊
When will we notice a full cleanse and balance?
I love sauerkraut. I like to add it as a side with my meals.
Wow.thanks Joanna. By the way your outfit is super cute 😍😍❤
Thanks!!! =)
@@joannasohofficial can I use normal salt instead of pink salt??
@@kanijfatema5127 you could and you wont get much out of normal salt just two minerals compared to higher quality salts which have up to forty.
Hi Joanna, if your a diabetic person, on keto diet, that are not eating sugar. Can you still eat fermented vegetables? Thank you.
Great video!!
Love this video!
i made the pickles and they are great but some people claim they arent probiotic.. others say if your vinegar level is less than a certain amount the pickles ferment..is this true? is 24 hours really enought time to ferment?...the more i think about it the pickled cabbage doesnt seem fermented as well? i believe thngs cant ferment in the fridge unless left in there for a really long time??
The last 2 recipe are misleading, are not fermented and didn't contain any probiotics bacteria.
Thank you😊🌺🌹🌷🌸🌻💓
Can I add seaweeds like Kelp and Dulse to my vegetables? Will these iodine rich foods stop the fermentation, since I read iodine inhibits fermentation? Can I ferment seaweeds? Please advise.
Hello, can I use another tipe of vinegar?
I don’t have brown rice vinegar 😩 can i put apple cider vinegar?
Hi! Just found you and you channel and absolutely love all the info. Soooo easy to follow,thanks! One question: I am allergic to vinegar (literally get ill!) can I use lemon juice instead? Love fermented food but normally can't eat it so would appreciate your advice.
Thank you. Well done.
Hi Joanna I am avidly following you. Can you tell which protein powders are good? The ones I see in supermarkets have a lot of carbs in them. I am hesitant to buy a huge container and be iffy about its use and what to looks for in ingredients and nutrients. Also I dont see any video on flax seed. What is your take on that? Thank you
Great video. I live in China, where chemicals on raw food is an issue. How much rinsing or vegetable wash is needed before using fermentation recipes. Really looking forward to the Japanese cucumber one...I love this dish in restautants!
Try it!!! It has to be my favourite and so simple. =)
I started eating Kimchi in 91 while stationed in South Korea. Love Sauerkraut too.
Being in india i eat cooked veges tahy r with little oil yet i always feel bloated nd have indigestion prblms nd this makes me feel so irritate ill try these fermente food nd plzz tell any other good remedy for indigestion too plzz nd love u dii so much 💖💖💗💗💕
Ginger is great for gas and indigestion. I make candied Ginger I also drink the water from first boil of ginger as well as use the ginger simple syrup for teas.
Test and try to find out which "less fibrous" vegetables are easier for you to digest (for example, potatoes, sweet yellow corn, young sweet green peas, cucumber, butternut squash, leafy greens like chard and spinach, etc. ). Start out by making soups with them. Cooking and mixing water with them will break them down and make them even easier to digest. Good luck :)
great.......since wine is fermented that is why it is good for you;😍healthy gut. Thank you Joanna.
How do Chinese deal with diabetes?
Is it bad to have any extra liquid that fills the jar a quarter of the way? For the pickled cucmber recipe?
Hi, can i use apple cider vinegar instead or rice vinegar?
Can you just use white vineger if you don’t have rice vinegar?
YESSSSS! Pickled EVERYTHING
thank you for this! I recently started drinking kombucha because I wanted to get more probiotics into my diet, and I broke out horribly! i had no clue why! This explains a lot 💜
Thanks Joanna!!!
Yummmm I can substitute this in the place of Curtido on my tacos 😊
NyanNayn or you can ferment your curtido
You are wonterfoul i like
You resipes very much.!!!!!!!!
Would you please give me a recipe about making healthy probiotic yogurt using dairy milk!
Joanna you are the best👍😎
can I use normal salt instead of pink salt??
I have to try this!!
Yes you do!! =)
HI tell me about quinoa benefits and weight loss
I love pickled daikon and carrots!
Can you make a video of fermented drinks too?
Wine
Thank you sis!!!✊🏾
While the vinegar is fermented, the vegetables have not been fermented. So, the probiotics contained in the jar will primarily be from the vinegar. If the vegetables were fermented the traditional way using water and salt, they would create a wider variety of bacteria than what is contained in the vinegar.
Can I use apple cider vinegar instead of the rice vinegar?
I recently got a Theraband hoping to do some neck, shoulder and arm exercises to release pain in these areas but there are few good videos online, could you please make some videos using resistance band ？ Great thanks
Please do a video on fermented soup like Miso soup😊
Thank you l am from nepal and l love fermented food
Do make some!!! =)
What is the conection between raw bee honey, diabetics, and old age?
Very useful video Jo. Thank you for making this awesome video. And I have already lost 4 kgs in 3 weeks because of you. Thank you and love you Jo
Wooooowwww!!!!!!! Keep it going!! So happy for you. Keep us updated alright? =)
Thank you. We need a person like you to motivate us. Sure I will update Jo😍😘
I have acidity problem sooo can u suggest what can i eat in my diet.. in Indian food
Debjani Naskar I'd recommend you research about how having low stomach acid can cause your body to over produce it's own and it will feel the same as having too much acid. I'd go slowly and gradually with introducing fermented foods, but who knows - maybe it will help? If not you can always stop eating them.
How long will fermented food keep if it's not refrigerated?
how much of these foods is considered one serving?
how much fruis do you eat per day.Do you eat fruis by itself or together withany food
Hi! I'm afraid of sugar! Doesn't it grow bad bacterias in our gut?
Hello Joanna .. you are an amazing person and I really love u. I have some questions too in the first recipe can I use normal salt or sea salt.. and about other recipes can I use white vinegar or apple cider vinegar instead of rice vinegar and thanks in advance^^
Yes you can use normal salt and white vinegar. I'm not too sure if apple cider would work because it has a very distinct taste. =)
Joanna Soh Official thank u soo much^^
Joanna Soh Official Hi Joanna! Can I use cane vinegar? I don't see rice vinegar in our area. Ty for your reply.
nice
I don't quite understand why the cucumber recipe is fermented cucumbers. I thought the vegetables needed to be submerged in water for the fermentation to happen. It is not a bad recipe. I love it. But isn't it just a delicious Japanese cucumber salad?
What is your take on INTERMITTEN FASTING, JSoh ?
I would really appreciate your input.
Srishti Khanna I recommend it!!! Watch a documentary by a UK doctor. Its called eat, fast and live longer. Fermented food+intermittent fasting would be optimal health with a varied range of other foods :)
first question, it is not too much salty? second can i replace sugar by stevia?
When foods are fermented, it breaks down the sugar in it. yes, there's added sugar, but it doesn't process similarly like how it would if you were to consume sugar directly. Consume in small quantities. =)
do a video about kefir grains
Isn’t sugar bad for people trying to eat fermented vegetables for gut health ?
Great
Which tea is better oolong or green tea for fat burning and metabolism booster...?
Simran Gill are you from Punjab??
dogs stan actually no
Simran Gill oh I guess it by ur name. Sorry
dogs stan it's ok😊
Simran Gill ☺
We made this as traditional Lebanese food or traditional Lebanese home supplies,💕💕
Can I replace sugar for stevia ?
Yes, that's a great substitute! =)
Can bacteria feed on alcohol sugar? Thanks
The title is misleading. How can vegetables laden in sugar and vinegar be classified as ferments? Am I missing something?
Hi, Is that the Himalaya Salt? Where can I get that? I'm in Calif. USA 🤗🐽✌❤
Whole Foods, possibly Trader Joe's
Ross Dress For Less Outlets or TJ Maxx (Sounds strange, but they usually have a small section of "health food" and they have sold sea salt at times.)
There's actually no need to add sugar to your fermented foods.
Yeah it's so stupid. I ferment stuff to get rid of the sugar.
Like raw milk or bread base.
The bacteria needs to eat sugar in order to ferment anything.
@@Kaleidalee again... no need!
i love fermented foods but i’m always scared of the salt and the sugar. what are your thoughts on that? rinse them before you consume them? kimchi is always too salty for me. i understand that the salt is needed for fermentation but the salt and sugar context really makes me cautious of adding it to my diet. what are your thoughts? thank u
When foods are fermented, it breaks down the sugar in it. yes, there's added sugar, but it doesn't process similarly like how it would if you were to consume sugar directly. Consume in small quantities. =)
Joanna Soh Official how about the salt? is it the same?
unless it's a taste thing, salt doesn't cause health issues, this is a common misconception. Many new studies have been done that are more accurate than the old typically cited ones.
pang vue reevaluate ur ideals on salt. Sea salt is used n its fine for ur body u need about a teaspoon per day!!
Can i ferment rice !
how to make own rice vinegar
Can I use a regular or english seedless cucumber if I can't find Japanese cucumber?
You can, but it'll taste different. =)
when i love your accent so much. i dont follow anymore 😍
I mean crew
If is kimchi? Can? Helps lose weight? ?
Kimchi is amazing. =)
Joanna Soh Official ...it mean can? Cause I heard kimchi have to fermentation more then 14 day then can eat
when you said soy is a fermented food, did you mean natto?
we do not use vinegar in vegetable fermentation....pickling and fermenting are two different things
Good stuff thanks