Contents:

• Why is it worth choosing pickled foods?
• What does fermentation do?
• Which vegetables are best for pickling?
• How to make pickles at home? Step by step.
• Which mistakes do we make most often?
• Cucumbers and Immunity – Why Does It Work?
• What else can be fermented?

In a time of processed foods and a hectic lifestyle, we are increasingly turning to natural methods of food preparation. One of the simplest and healthiest methods is fermentation, which has been known and used for millennia. Once it served to preserve food for winter, today we are rediscovering it as a source of probiotics, vitamins, and for natural immune system support.

Why is it worth choosing pickled foods?

Fermentation is one of the oldest methods of food preservation and at the same time an extremely effective method for strengthening the immune system and improving digestion. Fermented vegetables are a natural source of probiotics, enzymes, and vitamins B and C. Regular consumption supports the gut microbiota, which is crucial for our immune system.

In times of increasing health awareness, more and more people are choosing home fermentation. It's easier than you might think – you only need a few ingredients, a little patience, and high-quality vegetables, preferably organic.

What does fermentation do?

The fermentation process is a natural process by lactic acid bacteria (Lactobacillus), which convert the sugar in vegetables into lactic acid. This leads to:

• Foods become preservable and perishable,
• Nutritional value increases,
• the absorption of minerals is improved ,
• and the flavor gains depth and character.

Fermented products support digestion , help with detoxifying the body and strengthen the immune system – especially in autumn and winter.

Which vegetables are best for pickling?

Of course, the classics are the most popular:

• Cabbage ,
• Cucumbers ,
• Beetroot ,
• Carrot ,
• Radish ,
• and even garlic and cauliflower .

More and more people are also reaching for more unusual pickles like kimchi (spicy fermented Korean cabbage) and pickled celery . Each has a slightly different flavor profile and microbial community, so it's worth experimenting.

How to make pickles at home? Step by step.

Ingredients:

• fresh vegetables (preferably organic, e.g., from Biogo.de ),
• non-iodized salt (e.g., rock or sea salt),
• boiled, cold water,
• Spices: Bay leaf, allspice, dill, garlic, horseradish, mustard.

Preparation:

1. Wash the vegetables and cut into smaller pieces (e.g., grate cabbage, cut carrots into sticks).
2. Prepare the brine – add 1 tablespoon of salt per 1 liter of water.
3. Place the vegetables in a jar or a stoneware container , season it and pour in the brine so that everything is completely covered.
4. Press the vegetables for example with a plate or fermentation weight, so that it does not protrude above the water surface (this way you avoid mold formation).
5. At room temperature (approx. 18–22 °C) let ferment for 3–7 days.
6. After this time, you can put the pickles in the refrigerator – there they mature more slowly and retain their flavor for up to several months.

Which mistakes do we make most often?

• Too little salt can promote the growth of unwanted bacteria.
• Too high temperature – the sauerkraut becomes sour and bitter.
• If the vegetables are not completely covered, mold can form.

It is also worth noting that in the first days of fermentation, bubbles and cloudiness of the brine appear – this is a natural symptom of bacterial activity.

Cucumbers and Immunity – Why Does It Work?

The gut flora is our first line of defense against infections. Fermented foods provide natural probiotic bacteria that:

• the balance of the gut microbiome support,
• strengthen the gut's protective barrier ,
• stimulate the immune system ,
• and also alleviate inflammation and improve well-being.

Regular consumption of pickled foods (even 2–3 tablespoons per day) can really support immunity, especially during colds.

Home fermentation is not only health-promoting but also an eco-friendly trend . It helps reduce food waste by using surplus vegetables from the garden or supermarket. It is a perfect example of Zero Waste in practice .

What else can be fermented?

Besides vegetables, you can also try:

• fruit fermentation (e.g., apples, plums – for probiotic drinks ),
• fermented drinks – like kombucha or water kefir ,
• fermented sauces – e.g., homemade soy sauce or kimchi paste .

Each of these forms is a natural source of beneficial microorganisms and a way to enrich your diet with new flavors.

Home fermentation is a simple, natural, and ecological way to:

• healthy gut ,
• strong immunity ,
• the unique taste of homemade pickles ,
• and the joy of creating something with your own hands .

If you want to start your fermentation adventure, reach for organic vegetables, natural salt, and spices from Biogo.de – and your pickles will not only be delicious but also full of health!