Fermenting for Fall — Preserving the Harvest with Herbs

Medical Disclaimer: The information provided in this blog series is for general knowledge and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease or medical condition. Always consult with a qualified healthcare provider before beginning any new herbal regimen or making significant changes to your health routine, especially if you are pregnant, nursing, have a chronic illness, or are taking prescription medications. Use herbs responsibly and in consultation with trusted professionals.

As we move deeper into the waning light of the season, the urge to preserve the abundance around us becomes more than practical—it becomes sacred. Autumn is a time of preparation and slowing down, and there is no better way to honor the changing rhythm than through the ancient art of fermentation. Traditionally used to preserve food before refrigeration, fermentation also transforms humble ingredients into vibrant, living foods full of flavor and beneficial bacteria. This fall, take your preservation practice one step further by incorporating healing herbs into your ferments—for wellness that is both functional and flavorful.

Herbs not only bring complexity and balance to the taste of your ferments, they also offer medicinal benefits that align beautifully with seasonal needs. Carminative herbs like fennel, dill, and ginger can support digestion and ease bloating as we transition to heavier autumn meals. Warming herbs such as thyme, garlic, and mustard seed stimulate circulation and help guard against colds. Immune allies like turmeric, echinacea, and horseradish can add both a kick of flavor and extra defense during the chilly months ahead. Including herbs in your ferments ensures that every forkful is a mini dose of plant-powered medicine.

Whether you’re fermenting cabbage into kraut, carrots into sticks, or beets into tangy cubes, the addition of herbs connects your preservation practices to a long lineage of herbal food wisdom. This is one of the most accessible ways to incorporate herbal medicine into daily life—through the foods you already eat. For beginners and experienced fermenters alike, adding herbs to brines and krauts offers a creative and nourishing way to celebrate the harvest and protect your health.

Here’s a delicious herbal kraut recipe that blends seasonal vegetables with immune-boosting, digestion-supporting herbs. Try it as a topping on grain bowls, roasted veggies, or right out of the jar.

🌿 Autumn Herbal Kraut Recipe

With garlic, ginger, thyme, turmeric, and mustard seed

Ingredients:

• 1 medium head green cabbage, shredded

• 1 large carrot, grated

• 1 small apple, grated (adds a touch of natural sweetness)

• 1 tbsp fresh ginger, grated

• 2 cloves garlic, minced

• 1 tbsp fresh thyme leaves (or 1 tsp dried)

• 1 tsp turmeric powder or 1 tbsp grated fresh turmeric

• 1 tsp mustard seeds

• 1½ tbsp sea salt (non-iodized)

• Optional: ½ tsp black peppercorns or crushed red pepper for a spicier kraut

Instructions:

1. In a large mixing bowl, combine shredded cabbage, carrot, and apple. Add the salt and massage the mixture with your hands for 5–10 minutes, until it releases enough juice to form its own brine.

2. Add the ginger, garlic, thyme, turmeric, and mustard seeds. Mix well to distribute the herbs evenly.

3. Pack the mixture into a clean quart-sized glass jar, pressing it down tightly so the brine rises above the vegetables.

4. Weigh down the contents with a fermentation weight or small clean jar, making sure everything stays submerged under the brine.

5. Cover the jar with a breathable lid (like a cloth and rubber band or fermentation lid) and place it on the counter, out of direct sunlight.

6. Let it ferment at room temperature for 5 to 10 days. Taste daily after the fourth day until it reaches your desired tang. When ready, seal with a lid and refrigerate.

This kraut brings together antimicrobial, anti-inflammatory, and digestive herbs into a flavorful ferment that helps strengthen the body during the seasonal transition. Ginger and turmeric reduce inflammation and stimulate digestion; garlic and thyme offer immune protection; and mustard seeds support circulation and lymphatic function.

Fermenting for fall is about more than preserving food—it’s about preserving wellness, community, and tradition. Let this be a time when your kitchen becomes a space of alchemy, where herbs and vegetables combine to support vitality all season long.

At Verdigris Market Garden, we believe herbalism isn’t just a practice—it’s a lifestyle rooted in connection, care, and conscious choices. On our website, www.verdigrismarketgarden.com, you’ll find an ever-growing selection of plant-based apothecary, personal care, and wellness products, handcrafted in small batches with the herbs we grow right here on our off-grid urban farm.

For deeper guidance on bringing herbal wisdom into everyday life, check out my books: Everyday Herbal: Solutions for Natural Living and Herbal & Holistic Healthcare for Men—both available online and on Amazon.

Stay connected with us on Instagram, Facebook, and YouTube for daily inspiration, seasonal updates, and new videos from the garden and beyond.

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