Diabetic Kitchen Diary

Composition: 70 % red bell pepper · 30 % jalapeño · garlic optional

Yield: ~1 L jar (adjust freely; ratios hold)

Fermentation style: closed-lid with daily burping and shaking

Fermentation time: 5–14 days at 18–22 °C (65–72 °F)

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Ingredients (for 1 kg total vegetables)

• Red bell peppers — 700 g (seeded, cut into 2–3 cm strips)
• Jalapeño peppers — 300 g (stemmed, sliced 0.5 cm thick, seeds in)
• Garlic — 15 g (≈ 5 cloves, lightly crushed)
• Non-iodized salt — 25 g (2.5 % of total vegetable weight)
• Water — just enough to submerge (~500–600 mL, depending on jar volume) — ideally chlorine free bottled water, as chlorine may kill the lacto bacteria.

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Preparation Steps

1. Prep the peppers:
   Rinse, deseed bell peppers; slice both types uniformly for even fermentation. Crush garlic lightly to expose flesh.
2. Mix & salt:
   In a bowl, toss all vegetables with the measured salt. Massage lightly 2–3 minutes to draw brine. Let rest 30 minutes.
3. Pack the jar:
   Transfer the mixture and its brine into a 1 L jar. Add just enough extra water to cover.
   • Press down firmly to expel trapped air pockets.
   • Leave 2–3 cm headspace.
4. Seal and shake:
   Close lid tightly. Shake the jar vigorously to disperse salt.
5. Ferment:
   Store at room temperature out of direct light.
   • Daily: Loosen the lid briefly to burp gas, reseal, and shake to remix.
   • Within 2–3 days you should see bubbles and cloudiness.
6. Taste testing:
   Start tasting on day 5. The peppers will first taste bright and lightly fizzy, then gradually sour.
   • Around day 7–10, they reach a balanced spicy-tangy peak.
   • Longer ferments (up to 14 days) give deeper acidity and softened texture.
7. If the peppers smell like rotten eggs, or in some other way not right, throw them out and start over.
8. Refrigerate:
   Once flavor is right, refrigerate to slow fermentation. Keeps for 3 + months cold.

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Notes & Adjustments

• Brine strength logic: 2.5 % salt balances crispness and safety while preserving jalapeño bite.
• Fermentation intensity: stirring redistributes Lactobacillus and reduces surface yeast risk.
• Garlic timing: for a cleaner lactic tang, add garlic after day 2 (when CO₂ flushes oxygen).