Fermented foods have started gaining traction, not just because they’re tasty, but also because according to WebMD, they could be good for our digestive systems, potentially reducing risk of diseases like diabetes and IBS. Fermented drinks like kombucha are on all the grocery shelves, and people have even been purchasing their own scoby (symbiotic culture of bacteria and yeast) to make kombucha at home, which made us wonder — what other fermented foods are totally attainable for the home chef?
It turns out plenty! The internet has seemingly endless resources for whatever kind of fermented food you’re interested in trying. Sauerkraut? Yep. Kimchi? Of course. But even foods you may not have considered for fermenting are possibilities, like ketchup or jalapeños.
We rounded up the fermented recipes that sounded the most interesting to try, like blueberry kefir and cinnamon roll sourdough. Get them right, and we’ll have some of the happiest guts around. Get them wrong, and… well, there’s always the grocery store.
A version of this article was originally published June 2018.
Sauerkraut
Super-popular in Germany — you’ve probably seen it at American barbecues or on top of a bratwurst — sauerkraut is fermented cabbage. This recipe uses red cabbage for extra visual appeal.
Kimchi
Kimchi is a Korean dish of spicy fermented vegetables, usually cabbage or radish. This recipe uses cabbage. You’ll want to start the fermenting process about a week before you plan to eat it.
Miso
Miso is fermented soybeans and barley or rice malt, most often used in Japanese cooking, and while you can make the paste yourself, the stuff you can buy at the store is great. Instead, spend your time experimenting with different recipes — like these miso-glazed grilled zucchini spears — perfect for summer.
Tempeh
Tempeh is lightly fermented soybeans that are formed into blocks and often used as a meat alternative. Again, it is something you can make on your own, but you’re better off buying premade tempeh and focusing your experimenting around exciting recipes, like this recipe for baked buffalo tempeh tenders.
Yogurt
You already know about yogurt, of course, but this is one staple that can be worth making on your own. It takes about 15 minutes, and you can even make your own yogurt cups for a grab-and-go breakfast.
Lassi
Once you’ve mastered yogurt (or even if you’re just gonna buy it from the store, no judgment) give Lassi, an Indian drink, a try. It’s traditionally savory, but if you’re looking for something that might feel more familiar, start with this mango lassi recipe.
Sourdough
Bread is fermented? The answer when it comes to sourdough is yes. Sourdough is made through the fermentation of dough via bacteria and yeast. Being able to make your own sourdough starter is a skill all on its own and takes some experience to master. If you’re not a big bread fan, that doesn’t mean it’s a skill you should skip — you could, for example, make these amazing sourdough cinnamon rolls.
Kefir
Kefir is kind of like a yogurt drink and is traditionally fermented cow’s milk (although there is also something called water kefir, which is dairy-free.) There are all kinds of things you can make with kefir, like butter, cheese and puddings. This blueberry kefir chia pudding, for example, looks delicious.
Fermented Ketchup
Yep, even some of your favorite condiments can be fermented, like this relatively simple recipe for fermented ketchup.
Fermented Jalapeño
Great for adding to nachos, sandwiches or anywhere else you want a little heat, these fermented jalapeños only take about 20 minutes to make.
Fermented Mayo
Another condiment that can be fermented, this mayo uses a small amount of whey to keep it fresh for up to a month.
Fermented Cinnamon Apples
This recipe uses a little bit of fermented tea to preserve cinnamon apples, meaning you can have a healthy apple pie-flavored snack whenever you want.
Fermented Honey Garlic
It takes about a month for the honey and garlic to ferment, but then you can add this tasty food to marinades or glazes.
Fermented Salsa
Pickle juice or juice from sauerkraut is what gives this salsa its fermentation.
Beet Kvass
Beet kvass is a fermented beverage made from beets. It’s kind of like kombucha but with beets instead of tea.
However, water kefir contains a greater number of bacteria strains than those found in kombucha. Both beverages are beneficial in aiding natural systems of the body, and both are great for hydration. Depending on your needs, consuming one or both is a matter of individual taste.
Bananas are a popular yellow fruit that is easily available in the market. They are extremely beneficial to the gut and help enhance good bacteria and decrease bloating. About 100 grams of this probiotic-rich food contain 2.6 grams of probiotics.
Kefir – This fermented drink has been proven to have positive effects on gastrointestinal issues and makes a great early-morning drink to start the day with. Yoghurt – Probiotic yoghurts have been proven to help prevent gastrointestinal infections, as well as reduce bloating and help with gastric emptying.
Yogurt. Yogurt is made by culturing milk with bacteria that produce lactic acid, such as Lactobacillus bulgaricus and Streptococcus thermophilus, although more strains can also be added. ...
They both contain acetic acid. They both aid digestion because they are a living food. They probably both overlap in some of the bacteria and organic acids they contain. They're both a delicious and tangy addition to beverages and foods alike.
The Centers for Disease Control recommends that four ounces of kombucha can be safely consumed one to three times a day. Overconsumption can lead to headache, nausea, gastrointestinal distress, or ketoacidosis.
Kombucha harnesses the power of probiotics and OLIPOP focuses on prebiotic benefits. Both beverages offer potential advantages for digestive health, but our scientific understanding of their impact is still evolving.
Sauerkraut contains far more lactobacillus than yogurt, making it a superior source of this probiotic. Two ounces of homemade sauerkraut has more probiotics than 100 probiotic capsules. Store-bought sauerkraut is often treated with preservatives, meaning it does not offer the same health effects as homemade sauerkraut.
The winner? Kefir, and by a long shot. It clocked in significantly higher than the rest with a whopping 27.7 billion CFU per 1 cup serving. Other heavyweights are yogurt and kimchi at 3.6 billion CFU per 1 cup serving and 2.6 billion CFU per ½ cup serving, respectively.
Apple cider vinegar is a fermented food, so it does contain bacteria. But there isn't adequate research yet to show whether these bacteria survive digestion. Therefore, although many consider apple cider vinegar is a probiotic food, it is technically not a probiotic.
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