- Cultured Dairy: Yogurt, kefir, buttermilk, sour cream, some cheeses
- Veggies: Beets, radishes, tomatoes, onions, garlic, kimchi, green beans, sauerkraut
- Condiments fermented at home or commercially: ketchup, relish, salsa, chutney
- Other: Kombucha, beet Kvass, miso, coconut water kefir
- All fermented foods must be kept cool to maintain the live cultures.
- Food labels must be marked “fermented.”
- Fermented and “pasteurized” do not go together. Pasteurization kills live cultures.
- Pickled is not the same as fermented (unless indicated on the label). Pickled foods are soaked in vinegar or brine.
- Choose organic, non-GMO items or locally farmed products.
- Start with small servings of fermented foods, one to two times a day.
- Toss fermented veggies into salads; enjoy as a snack or as a side dish.
- Add a spoonful or two to your morning smoothie (e.g., beets, kefir).
Here’s a recipe for homemade kimchi to get you started!
Try turnips, okra, beans, eggplant, or other favorite vegetables that are in season.
- 1 daikon radish or a few red radishes, sliced into half moons
- 2 carrots, sliced into half moons
- 2 green tomatoes or tomatillos, chopped
- 1 medium onion (leeks, scallions, or shallots may be substituted, to taste)
- 6 cloves garlic, peeled and chopped
- 2 medium-size chile peppers (jalapeno for mild heat, habanero for more kick), chopped
- 3 tablespoons freshly grated ginger
- 1 tablespoon any brand Himalayan pink salt
Ready for more?
- Nourishing Days Fermenting for Beginners
- Cultures For Health Fermented Vegetables: The Basic Culturing Process
- Homemade Mommy 20 Kid-friendly Fermented Recipes
- Girl Meets Nourishment 56 Awesome Fermented Food and Drink Recipes
- PaleoLeap Fermented Food Recipes
What’s you’re favorite fermented food? Share in the comments below!
Chilton, S., J. Burton, and G. Reid. “Inclusion of Fermented Foods in Food Guides Around the World.” Abstract. Nutrients 7, no. 1 (January 2015): 390-404.
The Huffington Post. Headlines on fermented food trend.
Mercola, J. “Fermented Foods: How to ‘Culture’ Your Way to Good Health.” Accessed February 2015.
Rawlings, D. Fermented Foods for Health: Use the Power of Probiotic Foods to Improve Your Digestion, Strengthen Your Immunity, and Prevent Illness. Fair Winds Press: 2013.
Schwenk, D. Cultured Food for Life: How to Make and Serve Delicious Probiotic Foods for Better Health and Wellness. Hay House, Inc.: 2013.
Williams, D. “Fermented Foods that Boost Digestive Health.” Reviewed February 6, 2014.