7d (edited) • Recipes 👩🍳
🥒 Prebiotic & Probiotic Pickles with Chef Andy
We all have a few random glass jars floating around, so here’s a simple way to turn everyday cucumbers into a gut-friendly snack, packed with both prebiotics (fibres that feed your good bacteria) and probiotics (the good bacteria themselves).
With this recipe, we’re harnessing the natural power of lacto-fermentation to create pickles that are delicious and alive with gut-loving bacteria.
Ingredients
- Cucumbers
- Salt (about 2.5% of your cucumber weight)
- Filtered water
- Mustard seeds & Italian herbs (optional)
- Organic apple cider vinegar (with “the mother”)
Method
- Prep your cucumbers: Wash and slice enough to fill a clean jar.
- Weigh & salt: Weigh your cucumbers and multiply that number by 0.025 to work out your salt needs. (Example: 300 g cucumbers × 0.025 = 7.5 g salt).
- Pack the jar: Add cucumbers, salt, mustard seeds, and herbs. Cover with filtered water until they’re submerged and give is a good shake to mix it all up.
- Ferment: Seal lightly and leave on the bench for 3–4 days. Taste daily. Once they’re tangy, they’re ready! Tip: open (“burp”) the jar once a day to release gas.
- Finish with ACV: Pour off about ¼ of the brine and replace it with apple cider vinegar. This gives that zesty vinegar punch without stopping the probiotics.
- Store: Seal the jar and pop it in the fridge. They’ll stay crisp, slowly continue to ferment, and remain probiotic-rich.
✨ That’s it! Crunchy, tangy, gut-loving pickles you can make in less than a week!
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🥒 Prebiotic & Probiotic Pickles with Chef Andy
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