Fermented Apples: A Simple, Gut-Friendly Probiotic Recipe

Step-by-Step Instructions

1. Prepare the Apples & Jar

Thoroughly wash the apples. There’s no need to peel them—the skin contains beneficial microbes and pectin.

Core the apples and slice them uniformly (thin slices or small chunks ferment more evenly).

Sanitize your glass jar with hot, soapy water and rinse well.

2. Make the Brine

Dissolve 1 tablespoon of salt in 4 cups (1 liter) of filtered water to create a 2-3% brine solution. This salt concentration is crucial—it discourages harmful bacteria while allowing beneficial lactobacilli to thrive.

Tip: Stir until fully dissolved. You may not need all of it.

3. Pack the Jar

Tightly pack the apple slices into the jar, leaving about 1 inch (2.5 cm) of headspace at the top.

Pour the brine over the apples, ensuring they are completely submerged. Leave that 1-inch headspace.

Place a fermentation weight on top to keep the apples under the brine. This prevents mold.

4. Ferment

Cover the jar with a breathable cloth or coffee filter secured with a rubber band. This allows gases to escape while keeping dust and insects out.

Place the jar in a cool, dark spot (like a pantry or cupboard) at room temperature (65-75°F / 18-24°C is ideal).

Ferment for 3-7 days. Check daily for signs of activity: small bubbles, a cloudy brine, and a slightly tangy, sour aroma are all good signs.

5. Taste & Store

After 3 days, taste a slice. If it’s pleasantly tangy and fizzy to your liking, it’s ready. If you prefer a stronger sour flavor, let it ferment longer.

Once fermented to your taste, seal the jar with a tight lid and transfer it to the refrigerator. This halts the fermentation process. The apples will keep for 2-3 weeks refrigerated.
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