Lacto-Fermentation: Onion Recipe

Written By Angela Goertzen

In this post we will be making lacto-fermented onions.


They are a delicious way to add probiotics to your favorite meal!

 Lacto-Fermented Onions

This post may contain links but they are not affiliate links.  I am not in any sort of affiliate program at this time.  They are links to things I actually use.  All formulations shared on this blog have been formulated for personal use only, not for resale.  

Today I want to share a recipe for one of my favorite ways to eat onions, especially as someone who can’t stand them raw but understands all the amazing health benefits that the humble onion holds.

Onion, bulb onion, common onion also known as Allium cepa is a bulb found in the Alliaceae family of plants 

There are many different herbal actions that the onion holds.  Learn more about herbal actions HERE

Onions are naturally antimicrobial & have been used as a natural antibiotic,  antifungal agent & immunostimulant.   They may even be helpful in cases of dangerous bacterial infections such as E. Coli & certain strains of Streptococcus & Salmonella.  There is also some talk about onions working as natural antihistamines

Holding inflammation modulating & spasmolytic properties they may help address general aches & pains in the entire system.  

The sulfur content may reduce cholesterol as well as regulate & potentially lower blood sugar.  With this action it is important to use some caution if you have diabetes or low blood sugar concerns as onions might lower blood sugar to a state of hypoglycemia, especially when consumed as a regular staple to your diet  

Energetically onions are hot to the 4th degree, drying to the 4th degree & stimulating.  It really shouldn’t come to a surprise to also learn that onions are ruled by the element of Fire & the planet Mars

There is so much more to learn about the humble onion, but we’re off to a good start 

Onion

Onion Bulb, Common Onion

Allium cepa

Before I share this recipe I would like to touch on the differences between lacto-fermentaion & pickling

Lacto-Fermentation vs Pickling

While the terms are used at times interchangeably, they are quite different processes.  

Pickling involves pouring vinegar brines or salt brines over the vegetable & letting it sit until the vegetable has absorbed the flavors.   The acidity of the vinegar is what preserves the vegetable, but it lends absolutely no type of live enzyme or probiotics

The duration of shelf life will depend on the method of pickling you choose.  You can pickle using a pressure cooker which will last about 1 year or you can use a quick pickling method which will last about a week or so

Lacto-Fermentation involves the use of beneficial bacteria to consume the natural sugars present in the vegetable converting them to alcohol, carbon dioxide & acid to preserve the vegetable.  It uses a combination of salt & water to promote the growth of a very important beneficial bacteria, Lactobacillus  

If you are wanting your ferments to last the longest they can you will need to can them or store them in the refrigerator 

I don’t necessarily think that one is better than the other, both methods can serve you well when stocking up the pantry.

To learn more about the fermentation process check out this post on Lacto-fermented Zucchini Relish HERE

Lacto-Fermented Onions 

Equipment:  

  • Mandolin or sharp knife 

  • Sanitized 1 quart mason jar

  • Canning funnel 

  • Pickle pounder

  • Fermentation lid or regular lid

  • Fermentation weight or spring (optional)

This kit from Amazon has the springs & air lock lids. Check out the non affiliate link HERE

Ingredients: 

2-3 onions

2 TBSP high quality mineral or sea salt

  • Or 1 TBSP mineral or sea salt + 4 TBSP whey

Filtered or spring water

Optional: 

  • 3 pieces of 2” turmeric root grated

  • 1 TBSP peppercorns

I have a post coming up in a few weeks that will be showing you how you can get whey & cream cheese out of cultured milk kefir

Instructions:

  1. Thinly slice the onions into a large mixing bowl.  I prefer to cut the onions in half vertically so you end up with half moon shaped pieces, these will be easier to fish out of the jar than circles.

  2. Add the grated turmeric, or any additional vegetables that will be going into your ferment

  3. Sprinkle the onions with salt & mix to combine.  Keep in mind that turmeric will most likely stain the fingers & nails for a few days

  4. Put the onion mixture into a clean mason jar being sure to press the onions down into the jar to compact them.  A pickle pounder or your hand will work just fine. Be sure to leave 1-2 inches of headspace at the top of the jar 

  5. Add the peppercorns or any other spices you desire

  6. Add the whey if using 

  7. Cover with water

  8. Place a fermentation weight or spring over the top of the onions, making sure to get all of the onions below the surface of the onions.  See notes & substitutions for additional ideas on other things you can use instead

  9. Put on the lid.  If you are using a lid with an air lock you don’t have to do anything.  If you are using a regular mason jar lid you will need to burp the jar daily so you don’t get a buildup of pressure.  Make sure you are burping your jar in the sink to save any potential mess from the brine

  10. Place the jar on the counter, out of direct sunlight for 1-2 weeks.  After the first week taste the onions to see if you like the flavor.

  11. Once the desired flavor is reached, remove the spring or weight & add a regular mason jar lid. Store in the refrigerator 

To Use:

  • Eat as desired & enjoy them any way you already enjoy onions.  They make a lovely addition to sandwiches & salads

  • Use them for the onion portion of a recipe.  When making something like soup, I like to split up the required onion between the fermented & non-fermented to add a bit of a more complex & tasty flavor profile.  So if the recipe calls for ½ cup onions, try using ¼ cup fermented & ¼ cup non-fermented 

  • Fermenting meat before cooking.  This makes the meat more digestible & in my opinion delicious.  It’s a process I learned when learning about the GAPS (Gut and Physiology/Gut and Psychology Syndrome)  If this is something that you would be interested in learning how to do let me know & I’ll share a delicious garlic rib recipe I like to make 

Notes & Substitutions:

  • Be sure to use high quality mineral or sea salt.  DO NOT USE TABLE SALT.  We’re needing to use salt that does not contain any iodine

  • Add different spices such as fennel seeds, dill seeds, coriander, basil or thyme.  Use your imagination & follow your taste buds

  • Add another vegetable.  Garlic makes a nice pairing to the onions

  • If you wanted to add some spice you could do so with a jalapeno or thai chili pepper.  Just know that the fermentation process will make spicy things spicier, so proceed with caution.  

  • If you notice a white film on the surface of the ferment that’s Kahm Yeast, just skim it off & proceed.  It is a harmless yeast that is common on the surface of fermented foods.  It will not spoil the ferment but it may affect the flavor & appearance.  As long as there is no signs of mold below the surface of the brine you can proceed.  If there is mold below the surface you can decide if it’s something you want to try to save or just start over.  If there is mold present below the surface my first instinct says that the pH of the ferment might be off & a stronger salt brine may be required in the future. 

  • To help your fermented vegetable stay crispier you can put a few grape leaves at the bottom & top of the jar.  Just remove the top leaf once you are ready to place the jar in the fridge

  • Play around with different types of onions.  If you choose to use red onions, I’ve noticed that they will start to lose their signature color & the brine may turn a purplish color.  This is one of the only times a change in color is nothing to be concerned with.

Contraindications & Precautions:

  • Use onions cautiously if you have diabetes as onions could potentially lower the blood sugar too much to the point of hypoglycemia

  • Onions can cause headaches & flatulence in sensitive systems, particularly those with IBS. 

Comment down below & let me know what lacto-fermentation recipes would you be interested in making?

Until next time, may you find Peace wherever you are!

Watch the video & tutorial HERE

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Angela Goertzen
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