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Cauliflower, Carrots, and Garlic…Oh My!

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Adjust Servings:
3 cups of cauliflower florets rinsed, not cooked
3 large carrots healthy bright orange
3 cloves of garlic peeled, crushed slightly
2 Tablespoons of sea salt
1 Quart water filter

Cauliflower, Carrots, and Garlic…Oh My!

Do you want a healthy treat or snack for your family to turn to instead of cookies and chips? Serve these delicious fermented veggies with some homemade sour dough bread or saltine cracker. Your family will love the taste!

  • Serves 2
  • Easy




Its been brought to our attention that more and more people are wasting foods and throwing foods out that might otherwise have been delicious if consumed early enough. Do you ever see that pint of strawberries on a shelf in your fridge that you bought last weekend and think to yourself, “I’ll eat those for lunch tomorrow” and then tomorrow you forget. Then the next day and the day after that, you forget as well. The next time you are rummaging through your fridge and find them behind the milk, they are molded and looking like they are decaying. Then you dump them, basket and all, into the trash can. Everyone at some point is guilty of this practice. One way we can prevent this food from being wasted is to create fermented foods with what we have left over. For this recipe, we are doing just that.


Cauliflower is something that you have to eat fairly quickly when it comes from the supermarket. Cauliflower has so may dishes it can go in these days that there is just no reason why this veggie should be discarded. Cauliflower is an excellent source of vitamin C, Vitamin K, B6, B1, and B2 just to name a few. This food also helps to lower your cholesterol too.

Other important details that cauliflower brings to the table includes:

  • Improving the cardiovascular system
  • Improves the digestive system
  • Aids in treatment of respiratory issues
  • Reduces the chance of the development of certain types of cancers
  • Improves bone health
  • Reduces the formation of macular degeneration
  • Detoxes the body
  • Reduces the risk of high blood pressure
  • Aids in the treatment of certain nerve disorders
  • Helps the body maintain its own electrolyte balance
  • Improves the immune system

When selecting cauliflower in the store, its important to note how clean it is. The florets should be held tightly together and the color should be a creamy white. The leaves should be bright green. If you see yellow or any spotting, or if the leaves are sagging. If you see dark patches, this could indicate downy mildew, a mold that grows on this type of food.


There are so many choices when buying carrots; different sizes, different shapes, even different colors But one thing they all have in common:

  • The help to fight heart disease
  • Helps to lower the blood pressure
  • Helps to boost the bodies natural immune system
  • Helps the digestive system stay on track
  • Reduces the chance of certain cancers from developing
  • Reduces macular degeneration development
  • Improves the health of your mouth
  • Reduces the chance of having a stroke
  • Helps to control diabetes

Most carrots come in a bag and that makes it hard to determine which ones are good and which ones are not. Look in the organic section for a bunch of carrots that are held together with a tie or rubber band. You not only get to see and feel the carrots before you purchase them but you also know that there were no chemicals used to help them grow. Feel to make sure they are firm and not rubbery.


The last ingredient in this trio is garlic. This wonderful herb has so many benefits including:

  • Helping to boost the digestive system
  • Helps to control diabetes
  • Helps the body in lowering cholesterol
  • Works to reduce hypertension
  • Promotes good eye health
  • If you suffer from an earache, garlic can provide aid with its antiviral, antifungal, and antibiotic properties
  • Garlic is good for treating certain intestinal issues
  • Need an extra boost to treat your cold? Garlic is good for treating the common cold.
  • Used in treatment of wounds due to its antiviral, antifungal, and antibiotic properties
  • Can help target acne-prone areas to prevent them from forming underneath the skin.
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10 minutes

Prepare the Veggies

To prepare the veggies, you will need to wash the cauliflower carefully in cold water and set aside. Wash the carrots carefully to remove all the dirt from the crevices in the outside skin . Slice the carrots into sticks and set aside. Peel each of the garlic cloves, barely crush the cloves so they remain in tact.

2 minutes

Fill the Jars

Place the garlic in the jars first. Next, add the cauliflower and finally the carrot sticks.

2 minutes

Salt and Water Combo

Pour the salt into the water and stir until completely dissolved.

1 minute

Add the water and salt combo

Carefully pour the salt water into the jar, filling each jar up to one inch from the top.

1 minute

Remove Air Bubbles

Using a wood utensil, poke the water inside the jar to help release air bubbles that may be trapped inside the jar.

1 minute


Use a tight lid, airlock lid, or even a coffee filter secured with a rubber band to cover the opening of the jar.


Set the Jars aside

Allow the jars to set in a room that can maintain a temperature between 60-70° F until the veggies have reached a taste that you like.

Note: Check the jars daily and open the lid to remove trapped gas that has built up while it is fermenting.


Store the jars in a cold storage area

Note: If you don’t have a cold storage area, you can place the jars in the fridge until you are ready to enjoy them however, they need to be consumed sooner rather than later within 4-6 weeks preferably.


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