Fermented Cauliflower and Swiss Chard

July 20, 2016


I’m sure you have heard all the rage about the health benefits of Cauliflower by now. This recipe for Fermented Cauliflower and Swiss Chard just takes all those health benefits and brings it to the next level.

Cauliflower contains:

  • Sulforaphane, a sulfur compound shown to kill cancer stem cells
  • Vitamin C
  • Vitamin K
  • Protein
  • Thiamin
  • Riboflavin
  • Niacin
  • Magnesium
  • Phosphorus
  • Fiber
  • Vitamin B6
  • Folate
  • Pantothenic acid
  • Potassium, and
  • Manganese


Here’s an interesting fact, research shows that if you combine cauliflower with curcumin, the active compound in turmeric, it may prevent and treat prostrate cancer.

This Cauliflower and Swiss Chard recipe is tangy, crispy and is a perfect addition to a salad or vegetable platter. It has a little touch of sweetness with a bite of spicy ginger. It’s so yummy and super easy to make!

Let’s go to the recipe … ready?!

Fermented Cauliflower and Swiss Chard
  1. 1 Medium Head Organic Cauliflower, cut into florets
  2. 1/2 bunch of Organic Swiss Chard, cut into strips
  3. 1/2 bunch of Organic Parsley, rough chopped
  4. 1 medium knob of Ginger, peeled and diced
  5. 1 1/2 tea Cardamom Seed
  6. 1 1/2 tea Organic Coriander Seed
  7. 1 1/2 to 2 1/2 tea Sea Salt, Kosher Salt or Pink Himalayan Sea Salt (I used Pink Himalayan Sea Salt )
  8. Distilled, Filtered or Spring Water to top off vegetables (I used Spring Water
Equipment Needed
  1. 32oz Wide Mouth Mason Jar
  2. GoFerment! Airlock System
  3. Chef's Knife
  4. A large Stainless Steel Bowl
To Begin the Process
  1. Make sure to thoroughly wash and dry your equipment
  2. Make sure all counter tops and cutting boards have been properly cleaned before beginning
  3. Make sure all vegetables have been washed and dried of excess moisture
For the Vegetables
  1. Begin by chopping the cauliflower into florets
  2. Place in a stainless steel bowl
  3. Add swiss chard and parsley
  4. Add 1 1/2 tea of salt to the vegetables
  5. Massage salt into the vegetables
  6. Cover loosely with a paper towel and let sit for approximately 30 to 45 minutes. You will notice that the vegetables will begin to sweat out their natural juices.
  7. After 30 to 45 minutes, add the coriander seed, cardamom seed and ginger
  8. Using a clean stainless steel spoon, mix all the ingredients together
To Prepare the Brine
  1. Slightly warm 1 cup of water and add 2 1/2 tea of salt
  2. Stir until salt has dissolved, set aside
  3. It is normal not to use the entire cup of brine depending on the amount of natural juices added to the jar
Time to Pack your Mason Jar
  1. Using a clean spoon add the cauliflower and swiss chard mixture to the jar packing in as much as the jar can handle
  2. Add any remaining liquid from the stainless steel bowl to the jar
  3. Top the mixture with brine as needed to completely submerge the vegetables leaving a 1 inch head space from the rim of the jar
  4. Wipe the outside rim of the jar and cap with the GoFerment! Airlock System (using the included directions from the manufacturer)
  5. I recommend that you place your finished mason jar in a bowl to catch any brine that may overflow (this is normal in the process)
  6. Place in a dark cabinet (as close to the floor as possible)
The Daily Check
  1. Once a day open your jar and pack down vegetables making sure everything is covered with the brine. If needed, you can top it off with a little water
  2. If you find that brine has seeped into the airlock, simply remove the airlock, empty and rinse out, replace and add more water to the fill line (as indicated by the manufacturer)
How Long Should It Brew?
  1. Leave your mason jar to brew for approximately 7 to 10 days. On the seventh day taste your cauliflower to see if it meets your expectations. If not, just let them set for a few more days. I let mine brew for 10 days.
  2. The longer you brew your vegetables the tangier and more intense the flavors become. It's not unusual to leave them to brew for 10 days to 2 weeks depending on the vegetables used.
  1. If you would like to take advantage of combing the health benefits of Cauliflower and Turmeric you can substitute the ginger for turmeric or just add the turmeric in addition to the rest of the ingredients.
Simplify Life With Mrs R http://simplifylifewithmrsr.com/
Have you stepped on the fermented vegetable bandwagon yet?

See you in the comments,



By Mrs. R