This is a delightful tasting and simple recipe that when added to a lunch or a dinner meal will elevate it to a new level of yum.

這是一道美味可口的簡單食譜，加到午餐或晚餐中，會將美味提升到一個新的高度。

Plus, contribute to gut health because it's fermented and rich in healthy probiotics.

此外，它還有助於腸道健康，因為它經過發酵，富含有益健康的益生菌。

Not all species of beneficial microorganisms do the exact same job in the body.

並非所有種類的有益微生物都能在人體內發揮完全相同的作用。

That's why probiotic diversity is so important.

這就是益生菌多樣性如此重要的原因。

There are hundreds of species of probiotics and capsules that are bought and sold from a store typically only contain a select handful.

益生菌的種類有數百種，而商店裡出售的膠囊通常只含有少數幾種。

That's why it's important to eat a variety of fermented foods.

是以，食用各種發酵食品非常重要。

Each type of fermented food introduces different microbes to the body that are beneficial to our health.

每種發酵食品都會為人體引入不同的微生物，對我們的健康有益。

For example, the probiotic profile of sauerkraut is different from, let's say, the probiotic profile of kombucha or kimchi.

例如，酸菜的益生菌成分與昆布茶或泡菜的益生菌成分不同。

Fermented onions are no different.

發酵洋蔥也不例外。

The probiotic strains we hear about the most and are most commonly sold in supplements are, for example, lactobacillus acidifilis, bifidum, plantarum, and brevis, just to name a few.

我們聽得最多，也最常在保健品中出售的益生菌菌株包括酸性乳桿菌、雙歧桿菌、植物乳桿菌和酵母菌等。

A scientific study found these probiotic strains to be most dominant in fermented onions.

一項科學研究發現，這些益生菌菌株在發酵洋蔥中最為常見。

These are very unique strains that you will not find sold in a probiotic bottle.

這些都是非常獨特的菌株，在益生菌瓶中是找不到的。

So the takeaway to this is diversify your gut microbiome by eating a variety of fermented foods and add fermented onions to the list.

是以，這給我們的啟示是，通過食用各種發酵食品來豐富你的腸道微生物群，並將發酵洋蔥添加到列表中。

Let's get started with today's recipe.

讓我們從今天的食譜開始吧。

A link to the written recipe is provided in the description.

說明中提供了書面食譜的鏈接。

You're only going to need three simple ingredients.

你只需要三種簡單的配料。

Onions, any color will work.

洋蔥，任何顏色都可以。

I have found red onions and other types of sweet onion varieties like Walla Walla to be extra delicious when fermented.

我發現紅洋蔥和瓦拉瓦拉等其他甜洋蔥品種在發酵後特別美味。

A handful of fresh herbs.

一把新鮮香草

If you aren't growing your own herbs, store-bought ones like these will work just as well.

如果您沒有自己種植草藥，商店裡買的這些草藥也同樣適用。

Lastly, salt will be needed to make the brine.

最後，還需要鹽來製作鹽水。

Do not use a salt that has anti-caking agents added because these chemicals can cause a fermentation to fail.

不要使用添加了抗結塊劑的鹽，因為這些化學物質會導致發酵失敗。

Read the ingredient label to know whether or not your salt contains them.

閱讀配料標籤，瞭解您的鹽中是否含有這些成分。

The best salt to use is one whose ingredients say salt and only salt.

最好使用成分中只寫有鹽的鹽。

Let's make the brine first by adding the salt to the water.

先在水中加入鹽，製作鹽水。

Mix to stir thoroughly, then set it aside for later use.

充分攪拌，然後放在一邊備用。

Peel the onion, then slice the onion.

洋蔥去皮，然後切片。

Thick slices, like what I'm doing, are going to keep their integrity more throughout the fermenting process.

像我做的這種厚片，在整個發酵過程中更能保持其完整性。

So by the end of the two to three weeks, they will still have crunch and some firmness to them.

是以，在兩到三週後，它們仍會有脆度和硬度。

Slice them to the width of your preference.

切成你喜歡的寬度。

Whether you go thick or whether you go thin, both will ferment and be equally delicious, so it's your choice.

無論是濃稠還是稀薄，兩者都會發酵，同樣美味，所以由您來選擇。

Here's another note.

這裡還有一個說明。

The thinner the slice, the more flexible the onion will be at the beginning and will load into the jar nicely.

切得越薄，洋蔥一開始就越有彈性，可以很好地裝入瓶中。

If you do thick like this, they'll need to be further cut so that they better fit into the jar.

如果你做得很厚，就需要進一步切割，以便更好地裝入瓶中。

Place the onion in a large mixing bowl.

將洋蔥放入一個大碗中。

Now add a handful of the chosen herb.

現在加入一把所選的香草。

Here I'm using thyme, but I also made other versions with tarragon and rosemary.

這裡我用的是百里香，但我也用龍蒿和迷迭香製作過其他版本。

Pour the saltwater brine over the contents in the bowl and toss about to coat the onion and the herbs with the brine.

將鹽水倒入碗中，翻炒洋蔥和香草，使其沾滿鹽水。

Right now the onion integrity is quite stiff, but we're gonna allow the onion mixture to rest in the saltwater brine for one to two hours.

現在洋蔥的完整性還比較硬，但我們要讓洋蔥混合物在鹽水中靜置一到兩個小時。

The salt is going to begin working on the onion, drawing out its juices and softening its structure.

鹽會開始作用於洋蔥，汲取其汁液並軟化其結構。

Here's a quick example of how easily the onion slice snaps when folded.

下面是一個簡單的例子，說明洋蔥片在摺疊時是多麼容易咬合。

30 minutes later, we'll give everything another toss in the brine and remember to wash your hands each time before mixing the onions again.

30 分鐘後，我們再把所有東西放進鹽水中翻騰一下，記得每次都要洗手後再拌洋蔥。

And you'll see here how the onion is now softening and gaining some flexibility.

在這裡，你會看到洋蔥變軟了，變得更有彈性了。

60 minutes now and we'll do one last toss.

60分鐘後，我們再做最後一次折騰。

It may look similar to the 30 minute flex test, but since I can actually feel the onion,

它看起來可能與 30 分鐘柔性測試類似，但因為我能切實感受到洋蔥的存在、

I can tell that it has noticeably more bounce to it than before.

我可以看出，它的彈跳力比以前明顯增加了。

To load the jar, take a handful and drop it into the jar.

裝罐時，取一小撮放入罐中。

I find using a canning funnel always helps when loading the ingredients.

我發現使用罐頭漏斗總是有助於裝填配料。

After a handful or two, use a tart tamper like this or another type of mallet and press the mixture down.

用手抓一兩把後，用這樣的蛋撻夯或其他類型的錘子將混合物壓實。

Then add a couple of scoops of the brine.

然後加入幾勺鹽水。

Repeat the process by adding another handful or two.

重複這一過程，再加入一兩把。

Press it down, add some brine.

壓實，加入鹽水。

I'm getting towards the end here, so I'm just going to pour the rest in.

我說到這裡就快結束了，所以我就把剩下的都說出來。

Take note here of the onion level when I press down and the brine level.

注意我按下時洋蔥的液麵和鹽水的液麵。

The onions are going to decompress even more throughout the fermenting process.

在整個發酵過程中，洋蔥會進一步減壓。

So we want to load the jar quite full.

是以，我們要把罐子裝得滿滿的。

I'm going to add some more onion here to bring the level up.

我要在這裡再加一些洋蔥，以提高等級。

But if your onion level is already there, no need to add more.

但如果你的洋蔥含量已經達到了這個水準，就沒必要再增加了。

Since it is quite full, add a plate underneath before adding the fermenting weight to catch any possible brine overflow.

由於已經裝得很滿，在加入發酵重物之前，應在下面加一個盤子，以便接住可能溢出的鹽水。

Push the weight down as much as you can.

將重物儘量往下壓。

And FYI, do not skip the weight.

順便提一句，不要跳過重量。

The weight ensures the content stays submerged beneath the brine.

重量可確保內容物始終浸沒在鹽水中。

The brine protects the food from harmful microbes and from mold.

鹽水能保護食物免受有害微生物和黴菌的侵襲。

In a couple of days when the CO2 bubbles begin forming, those gases will start pushing the onions up to the surface.

幾天後，當二氧化碳氣泡開始形成時，這些氣體就會開始把洋蔥推向地表。

Once any of the onions or herbs come in contact with the surface oxygen, mold can possibly develop.

一旦洋蔥或草藥接觸到表面的氧氣，就有可能發黴。

We obviously, we don't want that.

顯然，我們不希望這樣。

So always use a fermentation weight.

是以，一定要使用發酵砝碼。

See how full this is?

看到這裡有多滿了嗎？

This is what we want.

這就是我們想要的。

Now I'm going to take a clean spoon and remove any surface floaters.

現在，我要用乾淨的勺子去除表面的漂浮物。

Place a loose lid on the jar, then leave on the countertop for 10 to 21 days at room temperature.

給罐子蓋上鬆散的蓋子，然後在室溫下放在臺面上 10 到 21 天。

Setting the jar on a towel or a dish will catch any brine overflow that may occur during the first week of the fermentation period.

將罐子放在毛巾或盤子上，可以接住發酵期第一週可能溢出的鹽水。

So how long do you decide to ferment the onions?

洋蔥要發酵多久？

10 days or 21 days?

10 天還是 21 天？

That's up to you.

這取決於你。

Flavors and tenderness develop with time, and so does the probiotic profile and its nutrients.

隨著時間的推移，風味和嫩度都會有所改善，益生菌及其營養成分也是如此。

Give the onions a taste test on day 10 and decide from there if you want to ferment them longer or if they seem absolutely perfect right then and there.

在第 10 天對洋蔥進行一次口味測試，然後決定是否要再發酵一段時間，或者是否當時就覺得非常完美。

I always keep a daily eye on things during the first week of fermentation since the first week is the foundation and will set the course for the entire fermentation period.

在發酵的第一週，我每天都會留意情況，因為第一週是基礎，將為整個發酵期奠定基礎。

Plus, the first week is also where the most action tends to happen.

此外，第一週也是活動最多的時候。

So if everything's going well on week one, it's a very high probability everything's gonna go just perfectly week two and week three.

是以，如果第一週一切順利，那麼第二週和第三週就很有可能一切順利。

Within 48 to 72 hours, CO2 bubbles will begin forming.

在 48 到 72 小時內，二氧化碳氣泡將開始形成。

I'll push the weight down here so that you can see the bubbles.

我把砝碼推到這裡，這樣你就能看到氣泡了。

This will most likely cause some floaters to rise up, so I'll immediately remove them with a clean spoon to avoid any future mold issues.

這很可能會導致一些漂浮物浮起，所以我會立即用乾淨的勺子將它們清除，以避免將來出現黴菌問題。

And by the way, me pushing the weight down, that was just for demonstration purposes.

順便說一句，我把重物往下壓，只是為了演示而已。

If everything is safely submerged beneath the brine, then you do not need to agitate anything.

如果所有東西都安全地浸沒在鹽水中，那麼就不需要攪拌任何東西。

Within a few days, you will notice that the colors will begin to change to more muted tones.

幾天後，你會發現顏色開始變淡。

This is normal.

這很正常。

Plus, the brine will become cloudy.

另外，鹽水會變得渾濁。

This is also normal.

這也很正常。

Next, this is something that I like to do, but it's not required.

接下來，這是我喜歡做的事情，但不是必需的。

I take a pH reading of the fermentation so I can track its development during the first five to seven days.

我會讀取發酵過程中的 pH 值，以便在最初的五到七天內跟蹤發酵情況。

The pH will tell me whether or not the fermentation is taking sound hold or if it's floundering.

pH 值會告訴我發酵是否穩固，或者是否陷入困境。

On day one, the pH will read above 4.5.

第一天，pH 值將超過 4.5。

This is considered more of a neutral pH.

這被認為是一種中性 pH 值。

By day three or four, and no later than day five, the pH should drop below 4.5, becoming acidic.

到第三或第四天，最遲不超過第五天，pH 值應降到 4.5 以下，變成酸性。

A pH of 4.5 or lower, preferably even between three and 4.0, is what I call the safety zone.

pH 值為 4.5 或更低，最好在 3 到 4.0 之間，這就是我所說的安全區。

The beneficial bacteria, such as lactobacillus, feed on the natural sugars in the food and release acid byproducts.

乳酸菌等有益細菌以食物中的天然糖為食，並釋放出酸副產品。

These acids drop the pH into the safety zone, and the beneficial bacteria thrive in this acidic, salty, oxygen-free brine environment, while the potentially harmful pathogens die off, which is what makes fermented vegetables submerged beneath the brine safe instead of dangerous.

這些酸使 pH 值下降到安全區域，有益細菌在這種酸、鹹、無氧的鹽水環境中茁壯成長，而可能有害的病原體則會死亡，這就是浸沒在鹽水中的發酵蔬菜安全而不危險的原因。

If by day five the pH has not dropped below 4.5, that indicates the fermentation is not taking hold and the food will soon spoil.

如果到了第五天，pH 值還沒有降到 4.5 以下，說明發酵還沒有開始，食物很快就會變質。

Additionally, you need to also smell the fermentation.

此外，您還需要聞一聞發酵的氣味。

A light, soury, sweet smell is what a normal and healthy fermentation should have.

正常、健康的發酵應該散發出淡淡的甜味。

If ever there is a rotten or foul smell, that's caused by bad bacteria proliferating and taking over.

如果有腐爛或惡臭的氣味，那是因為壞細菌大量繁殖並佔據了我們的身體。

In that case, do not eat the fermentation.

在這種情況下，不要食用發酵物。

Throw it away, even if the pH is reading below 4.5.

即使 pH 值低於 4.5，也要扔掉。

Although I do pH readings with just about everything

雖然我對幾乎所有東西都進行 pH 值讀數

I ferment, it is not required.

我發酵，不需要。

I don't want you to feel discouraged if you don't have access to a pH meter or test strips.

如果你沒有 pH 計或試紙，我不希望你感到氣餒。

I simply consider it a handy and valuable tool.

我只是認為它是一個方便而有價值的工具。

You can, of course, still ferment without it, and in that case, rely on your smell and your sight.

當然，您也可以不使用發酵劑，在這種情況下，您可以依靠嗅覺和視覺來發酵。

Root and vine-growing vegetables have a tendency to develop calm yeast.

根莖類和藤蔓類蔬菜容易產生酵母菌。

Calm yeast is a general name for a variety of harmless yeasts that are naturally present in the air.

平靜酵母是對空氣中自然存在的各種無害酵母菌的統稱。

Although it's ugly, it's not dangerous.

雖然它很醜，但並不危險。

The fermented food beneath the brine is still safe to eat.

鹽水下的發酵食物仍然可以放心食用。

This is day seven.

今天是第七天。

Calm yeast has developed on top.

頂部已形成平靜的酵母。

Just let it be.

順其自然吧。

No need to remove it until the end of the fermentation, and I'll show you just how to do that when we get to that point.

在發酵結束前無需移除，到時候我會告訴你如何移除。

As for the pH, on the left, you can see the pH on day zero.

至於酸鹼度，左邊是零天的酸鹼度。

It reads above 4.5 because no fermentation process has yet taken place.

讀數高於 4.5 是因為尚未進行發酵。

On the right is the pH on day seven.

右邊是第七天的 pH 值。

It's in the perfect pH safety zone, below 4.5, and is even in that preferred zone between three and four.

它的 pH 值在 4.5 以下，處於理想的安全區域，甚至處於 3 到 4 之間的理想區域。

And as you can see, I just put the meter in through the calm yeast and I rinse it afterwards.

正如你所看到的，我只是通過平靜的酵母把計量器放進去，然後沖洗乾淨。

No problem.

沒問題。

Since everything smells fine and there's no sign of mold or other weird funk besides calm yeast, the pH is acidic and the CO2 bubbles have calmed down, all indications tell me that the fermentation has taken sound and successful hold.

由於一切聞起來都很好，除了平靜的酵母之外，也沒有黴菌或其他怪味的跡象，pH 值呈酸性，二氧化碳氣泡已經平息，所有跡象都告訴我，發酵已經順利進行。

I can therefore allow the fermentation to enter cruise control mode.

是以，我可以讓發酵進入巡航控制模式。

In other words, allowing it to just do its thing without further interruption from me.

換句話說，就是讓它做自己的事情，不要再受到我的干擾。

I'll simply check back every four or five days with a sight and a smell check until I decide to end the fermentation.

我只需每隔四五天檢查一次視力和氣味，直到我決定結束髮酵。

And I also won't take any more pH readings until I decide to end the fermentation and place the fermented onions into the fridge.

在我決定結束髮酵並將發酵好的洋蔥放入冰箱之前，我也不會再測量 pH 值。

This is day 18 and I'm going to end the fermentation and prep for long-term storage.

今天是第 18 天，我要結束髮酵，準備長期儲存。

With clean washed hands, I'll reach in and grab the weight to remove it.

用洗乾淨的手，我伸進去抓住砝碼，把它取下來。

It's a little gross with the calm yeast, but no big deal, hands are washable.

平靜的酵母有點噁心，但沒什麼大不了，手是可以洗的。

And sometimes it's actually too slippery to grab, so I use a paper towel for better grip.

有時太滑了抓不住，我就用紙巾擦一下，這樣抓得更牢。

Clean out the remaining calm yeast with a clean paper towel by wiping the sides of the jar.

用乾淨的紙巾擦拭罐子的側面，將剩餘的平靜酵母清理乾淨。

And since the weight took most of the calm yeast up and out with it upon removal, there will be just some flakes left over that I'll dab with a paper towel.

由於重量會把大部分平靜的酵母帶起來，取出時也會一起帶出去，所以會剩下一些薄片，我會用紙巾擦掉。

A few specks remaining is not a problem.

殘留一些斑點不是問題。

Oh yes, and take a taste test.

對了，還要進行試吃。

The abrasive flavor of raw onions will now have transformed into something sweet and tangy, no matter which color you decided to use, brown, white, or red.

現在，生洋蔥的苦味已經變成了甜味和香味，無論你決定使用哪種顏色的洋蔥，棕色、白色還是紅色，都是如此。

What I love about fermented onions is they become mild and they aren't any more abrasive and they don't give you that intense onion breath.

我喜歡發酵洋蔥的原因是它們變得溫和，不會有任何磨蝕感，也不會讓人有強烈的洋蔥味。

And those herbs, a power punch of flavor, absolutely amazing.

還有那些香草，味道濃郁，絕對令人驚歎。

Which one is my favorite?

我最喜歡哪一個？

All are delicious, but the sweetness that was brought forth from the red onion during fermentation is hands down the winner for me.

所有這些都很美味，但發酵過程中紅洋蔥帶來的甜味是我心目中的贏家。

I'll do one final pH reading before transferring it to the refrigerator.

在把它放進冰箱之前，我會最後讀一次 pH 值。

And I see that it's perfect.

我看到它很完美。

Put the lid on tightly and place in the refrigerator for long-term storage.

蓋緊蓋子，放入冰箱長期保存。

The onions will last for many months.

洋蔥可以保存好幾個月。

So how do you eat them?

那麼怎麼吃呢？

Personally, I love adding them to a sandwich.

就我個人而言，我喜歡把它們加到三明治裡。

If you watched my fermented hummus video where I made what I call energy sandwich, these fermented onions are a fantastic addition.

如果你看過我製作能量三明治的發酵鷹嘴豆泥視頻，那麼這些發酵洋蔥就是一個很棒的補充。

Also good over a salad.

配沙拉也不錯。

Now don't cook the fermented onions because that will kill the probiotics, but you can add them to cooked meals after the cooking process is done, like stir fry, tacos, pasta.

現在不要把發酵洋蔥煮熟，因為這樣會殺死益生菌，但你可以在烹飪過程結束後把它們加到熟食中，比如炒菜、玉米餅、意大利麵。

Just get really creative.

只要有創意就行。

If you're interested in getting some of those glass fermenting weights of your own or a pH meter,

如果您有興趣自己購買一些玻璃發酵砝碼或 pH 計、

I provide links in the description.

我在說明中提供了鏈接。

And if you do get a pH meter, do check out my video on how to calibrate it properly.

如果您買了 pH 計，請觀看我關於如何正確校準 pH 計的視頻。

Also remember to check out that video on the three stages of fermentation right here and want to learn more about the unique probiotic profile of vegetables, check out this video right here.

如果您想進一步瞭解蔬菜中獨特的益生菌，請點擊此處觀看視頻。

And I'll see you next time.

下次再見

Bye for now.

再見。