Lacto Fermented Fruits

Lactofermentation is a simple, natural process that transforms fruits and vegetables into tangy, probiotic-rich foods that are great for your gut health. While many people are familiar with fermented veggies like sauerkraut or pickles, you can also lactoferment stone fruits like peaches, plums, cherries, and apricots. The result? A sweet, slightly sour, deeply flavorful fruit that you can use in both sweet and savory dishes.

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Course: Healthy Remedy

Cuisine: Healthy Options

Prep Time: 30

Fermenting Time: 3

Total Time: 3 30

Servings: ounce jar

Calories: 40kcal

Author: Capri Lilly

Ingredients

1 tablespoon of salt for every 2 cups of dechlorinated water use enough salt water brine to cover the ingredients
Fresh Stone Fruit like peaches, plums, nectarines, etc. (or fruit of choice) ripe, but still firm to touch. sliced and core removed
Optional but highly recommended: spices like cardamom, cinnamon sticks, cloves, or star anise for flavor.

Instructions

Prepare your stone fruit: Wash the fruit thoroughly and remove the pits. You can choose to leave the fruit whole or slice them into halves or quarters, depending on your preference.
Make the brine: Dissolve the salt in water.
Place the stone fruit into a clean Mason jar, making sure to leave some space at the top. If you're using spices, you can also add them to the jar. Pour the brine over the plums, ensuring they are completely submerged. (Create more brine if needed to cover the ingredients)
Leave about an inch of head space at the top. If you happen to have too much fruit in the jar, you can just simply remove some.
Use a weight to keep the fruit under the brine. Secure with a fermentation lid or a swing top lid sealed loosely with a rubber band. If the jar is secured tightly, be sure to burp the jar (open the jar) daily to release the gas.
Allow the fruit to ferment at room temperature, away from direct sunlight, for about 3-7 days. Taste them periodically.
When ready. Remove the counterweight and store it the refrigerator to stop the fermentation process. If stored in the brine, the fruit should last up to 2 months.

Notes

Fermented stone fruit has a unique flavor that's tart, subtly sweet, and slightly umami, with a gentle tang that adds depth and brightness to any dish. Try it on a cheese board, in grain bowls or salads, blended into a vinaigrette or sauce, or as a topping for grilled meat or veggies. You can also enjoy it stirred into yogurt or oatmeal, or simply have it straight from the jar as a gut-healthy snack!

Pro Tip: You can add a little bit of brine from your other ferment to kickstart the fermentation.

Nutrition