Easy Whey-Fermented Carrots: Don't Toss That Yogurt Whey!

Q: What's the liquid on top of my plain yogurt? Should I pour it off?

A: That liquid is whey, and it's completely normal! It naturally separates from the yogurt as it sits. Whey has protein, calcium, and some of the beneficial bacteria from the fermentation, so I usually stir it right back in. Pouring it off is fine too, and your yogurt will just be a little thicker.

If you do pour it off, don't toss it! Whey can be used as a starter to ferment vegetables, added to smoothies, or used to soak oats.

Here's an easy way to put that whey to work! It's a simple way to add some beneficial bacteria to your plate, no fancy starter needed.

Easy Whey-Fermented Carrots

Ingredients

• 5-6 medium carrots, peeled and cut into sticks

• 2 cups filtered (chlorine-free) water

• 2 teaspoons non-iodized sea salt

• 2 tablespoons whey

• Optional: 2 garlic cloves, fresh dill

Instructions

1. Dissolve the salt in the water, then stir in the whey.

2. Pack the carrots (and garlic and dill, if using) tightly into a clean quart jar.

3. Pour in the brine to cover the carrots completely, leaving about an inch at the top. Use a small weight if they float.

4. Set the lid on loosely and leave the jar on the counter, out of direct sun, for 3-5 days.

5. Taste on day 3. When they're tangy enough for you, tighten the lid and refrigerate.

6. Bubbles and cloudy brine are normal. Fuzzy mold, sliminess, or a bad smell means toss the batch.

Add a few sticks as a snack or alongside meals for a little boost of beneficial bacteria.

Want to learn more? Read The Benefits of Fermented Foods on Digestion and Health and Probiotics and Prebiotics: What's the difference?.