Naturally Fermented Hot Sauce

This Naturally Fermented Hot Sauce is packed with beneficial probiotic bacteria, is easy to make, and tastes great! I use it on everything from chicken & rice to eggs to hummus.

What are fermented foods?

Fermentation is an ancient technique of preserving foods, commonly used all over the world before the days of refrigeration. It is a natural process in which bacteria and yeast break down the starches and sugars in vegetables and fruits, converting them to lactic acid.

Common fermented foods include:

• sauerkraut, kimchi, and pickles (only if naturally fermented).
• kefir, yogurt, laban, and lebneh.
• tempeh.
• kombucha.

Some of the many benefits of fermented foods include:

• improves digestion.
• increases the availability and absorbability of vitamins and minerals.
• boosts the beneficial bacteria in your gut which manufacture B vitamins and vitamin K.
• improves symptoms of lactose intolerance.
• strengthens the immune system.
• fights cancer, arthritis, liver disease, asthma, eczema and tooth decay.
• breaks down phytic acid and other compounds in legumes and seeds that block the absorption of nutrients (such as iron and zinc).
• improves mood and behavior. Our gut is lined with neurons that can influence our emotions and feelings…healthy gut= healthy mind!
• helps regulate our metabolism- how much energy we store and how much fat we burn.

Read more in Our Bacterial Friends about the importance of probiotics to our health.

This Naturally Fermented Hot Sauce will provide you with all of these amazing health benefits. It’s also easy to make, and just requires a bit of patience while those beneficial bacteria do their work!

Here’s a couple of pics of how my jar looks before fermentation…

and after fermentation…

You’ll notice that with time, the volume of veggies decreases while the volume of liquid in the jar increases.

For this recipe I have used equal parts chili peppers and red bell peppers. You can alter this ratio if you’d like the sauce more or less spicy.

Sources:

• https://www.ncbi.nlm.nih.gov/pubmed/22529959
• https://www.ncbi.nlm.nih.gov/pubmed/24780623
• https://www.ncbi.nlm.nih.gov/pubmed/31598135
• https://www.ncbi.nlm.nih.gov/pubmed/31592939
• https://www.ncbi.nlm.nih.gov/pubmed/31583054
• https://www.ncbi.nlm.nih.gov/pubmed/31411278
• https://www.ncbi.nlm.nih.gov/pubmed/31309394
• https://www.ncbi.nlm.nih.gov/pubmed/31388942

Print Pin

Naturally Fermented Hot Sauce

Prep Time 15 minutes minutes

Total Time 22 minutes minutes

Ingredients

• 1/2 pound (225g) red chili peppers, sliced in half remove the seeds for less spice, use gloves while handling
• 1/2 pound (225g) red bell peppers, cut in strips
• 4-6 garlic cloves, cut in quarters
• 1 teaspoon sea salt or Himalayan salt per cup of water

After fermenting we will add:

• 1/4 cup apple cider vinegar
• 4 tablespoons honey
• 2 tablespoons fish sauce (optional)

Instructions

• Put the chili peppers, bell peppers, and garlic into a large jar or fermentation crock. You can use a hinged-lid jar like the one shown above, or regular mason jars. Press the vegetables down, leaving about 1 inch of space at the top of the jar.
• Add enough salt water to cover the vegetables (using 1 tsp salt per cup of warm water). Place something over the top of the veggies to keep them weighed down and completely submersed in the liquid (such as a small ceramic or glass dish, a cabbage leaf or core, a thick slice of apple, or a very clean stone).
• Seal the jar and leave at room temperature, out of direct sunlight, for about 7-10 days. You may need less time in warmer weather. If using a tight lid, burp daily to release excess pressure.
• Drain the vegetables, keeping the salt water brine. In a blender, add the vegetables with the apple cider vinegar, honey, and fish sauce. Blend until smooth, adding enough brine to reach the desired consistency. Taste and add more vinegar or honey as desired.
• Transfer to a glass container and refrigerate. It will last at least 6 months in the fridge. Enjoy!