Great news — you can make fermented foods at home. The better news is that it's pretty easy. The best news? Fermented foods are really, really good for you and can add a tangy kick to your meals. Learn which foods are easy to ferment at home.
Anna Brones |
Jan 17, 2014
Fermented foods are undeniably good for us. In fact, fermentation is essentially one of the oldest forms of food preservation. Fortunately, it’s having a comeback.
Eating fermented foods helps you maintain your gut flora—the 400 bacterial species that hang out in your intestines. Consuming probiotics, which you get from fermented foods, helps you to maintain the balance of these organisms, in turn providing a variety of health benefits, from promoting a healthier digestive tract to boosting immunity.
But you don’t have to invest in gallons of expensive kombucha at the food co-op; there are plenty of foods that are very easy to ferment at home.
If you care about your gut health, you should care about having clean cookware to prepare your food (plastic is NOT good for your gut). Read our top guides on clean cookware and bakeware, all of which we have thoroughly researched and actually tested. These are our favorite clean cookware brands, and our top rated chemical-free bakeware materials and brands to consider. Here we detail our highest ranked ceramic cookware, and while we’re at it, let’s rundown the difference between carbon and stainless steel and cast iron.
10 Fermented Foods That Are Easy to Make at Home
1. Sauerkraut
Cabbage, salt and caraway seeds; sauerkraut is one of the easiest fermented foods to make. Basically you pack all the ingredients into a clean jar and ferment for 3 to 10 days. Since it’s a fermented food, it will then keep for several months. Check out this basic sauerkraut recipe to get started.
2. Pickled Vegetables
A lot of pickling recipes call for vinegar and sugar as the preserving agent, but in traditional lacto-fermentation you depend on the beneficial bacteria on the surface of vegetables, such as Lactobacillus, to do the fermenting for you. This means you can lacto-ferment pretty much any vegetable, from carrots to watermelon radishes.
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3. Kimchi
Kimchi is the traditional Korean sauerkraut made through the process of lacto-fermentation. Depending on how many chiles you use, you can make your kimchi extra spicy.
4. Yogurt
Yes, you can make your own yogurt, and no, you do not necessarily need a yogurt machine to do it. You start with a few tablespoons of premade yogurt, add in some milk (even soy works), and wait for the fermentation to do the rest.
5. Kombucha
While your friends might be a little afraid of the gelatinous kombucha mother hanging out in your kitchen, you’ll end up with fresh made kombucha that costs you a fraction of what you pay in the store. And you can play around with flavoring it with different teas and fruits. Check out this good basic introduction to making kombucha to get you started.
Have you tried making fermented foods at home? Share your experiences in the comments!
6. Cheese
A very common fermented food, there are many types of cheese that you can make at home. To get started, try this Basic Fresh Goat Chèvre from the book “Mastering Fermentation.”
7. Fermented Juice
Round up some apples and make a batch of fermented apple juice.
8. Fermented Ketchup
You may never have put those two words together before, but once you start making your own fermented ketchup you may never go back to the regular stuff.
9. Sourdough Bread
There’s something magical about having your own sourdough starter and making your own bread. Your bread will be truly local as you will pick up on the wild yeasts from your kitchen.
10. Drinking Vinegars
Drinking vinegars can be consumed on their own or used as mixers, and with a base of fermented fruit the flavor options are endless depending on what’s in season. How about a fermented vinegar peach tonic?
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More to Read on Organic Authority
8 Ways Probiotics and Healthy Foods Can Heal Your Gut
You Only Need Three Reasons to Give Fermented Food a Try (Plus Recipes!)
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Tags:fermentation fermented foods Health homemade probiotics