Name: FERMENTED ONIONS - Delicious & Easy Recipe with a unique probiotic profile
Uploaded: 2025-01-11T16:00:41.000Z
Duration: 13 min 26 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

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This is a delightful tasting and simple recipe that when added to a lunch or a dinner meal will elevate it to a new level of yum.

Plus, contribute to gut health because it's fermented and rich in healthy probiotics.

Not all species of beneficial microorganisms do the exact same job in the body.

That's why probiotic diversity is so important.

There are hundreds of species of probiotics and capsules that are bought and sold from a store typically only contain a select handful.

That's why it's important to eat a variety of fermented foods.

Each type of fermented food introduces different microbes to the body that are beneficial to our health.

For example, the probiotic profile of sauerkraut is different from, let's say, the probiotic profile of kombucha or kimchi.

The probiotic strains we hear about the most and are most commonly sold in supplements are, for example, lactobacillus acidifilis, bifidum, plantarum, and brevis, just to name a few.

A scientific study found these probiotic strains to be most dominant in fermented onions.

These are very unique strains that you will not find sold in a probiotic bottle.

So the takeaway to this is diversify your gut microbiome by eating a variety of fermented foods and add fermented onions to the list.

A link to the written recipe is provided in the description.

You're only going to need three simple ingredients.

I have found red onions and other types of sweet onion varieties like Walla Walla to be extra delicious when fermented.

If you aren't growing your own herbs, store-bought ones like these will work just as well.

Lastly, salt will be needed to make the brine.

Do not use a salt that has anti-caking agents added because these chemicals can cause a fermentation to fail.

Read the ingredient label to know whether or not your salt contains them.

The best salt to use is one whose ingredients say salt and only salt.

Let's make the brine first by adding the salt to the water.

Mix to stir thoroughly, then set it aside for later use.

Thick slices, like what I'm doing, are going to keep their integrity more throughout the fermenting process.

So by the end of the two to three weeks, they will still have crunch and some firmness to them.

Slice them to the width of your preference.

Whether you go thick or whether you go thin, both will ferment and be equally delicious, so it's your choice.

The thinner the slice, the more flexible the onion will be at the beginning and will load into the jar nicely.

If you do thick like this, they'll need to be further cut so that they better fit into the jar.

Here I'm using thyme, but I also made other versions with tarragon and rosemary.

Pour the saltwater brine over the contents in the bowl and toss about to coat the onion and the herbs with the brine.

Right now the onion integrity is quite stiff, but we're gonna allow the onion mixture to rest in the saltwater brine for one to two hours.

The salt is going to begin working on the onion, drawing out its juices and softening its structure.

Here's a quick example of how easily the onion slice snaps when folded.

30 minutes later, we'll give everything another toss in the brine and remember to wash your hands each time before mixing the onions again.

And you'll see here how the onion is now softening and gaining some flexibility.

60 minutes now and we'll do one last toss.

It may look similar to the 30 minute flex test, but since I can actually feel the onion,

I can tell that it has noticeably more bounce to it than before.

To load the jar, take a handful and drop it into the jar.

I find using a canning funnel always helps when loading the ingredients.

After a handful or two, use a tart tamper like this or another type of mallet and press the mixture down.

Then add a couple of scoops of the brine.

Repeat the process by adding another handful or two.

I'm getting towards the end here, so I'm just going to pour the rest in.

Take note here of the onion level when I press down and the brine level.

The onions are going to decompress even more throughout the fermenting process.

I'm going to add some more onion here to bring the level up.

But if your onion level is already there, no need to add more.

Since it is quite full, add a plate underneath before adding the fermenting weight to catch any possible brine overflow.

The weight ensures the content stays submerged beneath the brine.

The brine protects the food from harmful microbes and from mold.

In a couple of days when the CO2 bubbles begin forming, those gases will start pushing the onions up to the surface.

Once any of the onions or herbs come in contact with the surface oxygen, mold can possibly develop.

Now I'm going to take a clean spoon and remove any surface floaters.

Place a loose lid on the jar, then leave on the countertop for 10 to 21 days at room temperature.

Setting the jar on a towel or a dish will catch any brine overflow that may occur during the first week of the fermentation period.

So how long do you decide to ferment the onions?

Flavors and tenderness develop with time, and so does the probiotic profile and its nutrients.

Give the onions a taste test on day 10 and decide from there if you want to ferment them longer or if they seem absolutely perfect right then and there.

I always keep a daily eye on things during the first week of fermentation since the first week is the foundation and will set the course for the entire fermentation period.

Plus, the first week is also where the most action tends to happen.

So if everything's going well on week one, it's a very high probability everything's gonna go just perfectly week two and week three.

Within 48 to 72 hours, CO2 bubbles will begin forming.

I'll push the weight down here so that you can see the bubbles.

This will most likely cause some floaters to rise up, so I'll immediately remove them with a clean spoon to avoid any future mold issues.

And by the way, me pushing the weight down, that was just for demonstration purposes.

If everything is safely submerged beneath the brine, then you do not need to agitate anything.

Within a few days, you will notice that the colors will begin to change to more muted tones.

Next, this is something that I like to do, but it's not required.

I take a pH reading of the fermentation so I can track its development during the first five to seven days.

The pH will tell me whether or not the fermentation is taking sound hold or if it's floundering.

By day three or four, and no later than day five, the pH should drop below 4.5, becoming acidic.

A pH of 4.5 or lower, preferably even between three and 4.0, is what I call the safety zone.

The beneficial bacteria, such as lactobacillus, feed on the natural sugars in the food and release acid byproducts.

These acids drop the pH into the safety zone, and the beneficial bacteria thrive in this acidic, salty, oxygen-free brine environment, while the potentially harmful pathogens die off, which is what makes fermented vegetables submerged beneath the brine safe instead of dangerous.

If by day five the pH has not dropped below 4.5, that indicates the fermentation is not taking hold and the food will soon spoil.

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FERMENTED ONIONS - Delicious & Easy Recipe with a unique probiotic profile

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