Healthy Fermented Foods You Can Make At Home
Fermented foods can bring a number of health benefits when consumed regularly. Fermentation is the process of using yeast or bacteria to turn carbohydrates into alcohol or organic acids. Fermented foods give your body the probiotics it needs to maintain a healthy and balanced gut microbiome.
Essentially, the bacteria in fermented foods help to reduce the risk of health problems due to imbalanced gut bacteria. You can make some fermented foods at home, such as:
Yogurt contains many important nutrients, such as calcium, potassium, riboflavin, and vitamin B12.
Making your own yogurt is extremely easy. All you need is a little bit of pre-made yogurt and some milk. For a quart of homemade yogurt, all you need is a quart-sized jar, ¼ cup of plain yogurt, and 1 quart of milk.
Kombucha is a good source of probiotics, beneficial enzymes, antioxidants, vitamins, and minerals.
To make kombucha, all you need is water, caffeinated tea (black or green), sugar (or another sweetener), a SCOBY, and some time. SCOBY is an acronym for “symbiotic culture of bacteria and yeast.” People will also often refer to this as “the mother.” A SCOBY can either be purchased or made at home.
While sourdough is still bread and should be consumed in moderation, it has numerous health benefits. Sourdough is rich in vitamins and nutrients — such as iron, magnesium, vitamin E, and calcium.
To make your own sourdough bread you need to make a sourdough starter. Once you have your starter, you can begin making your own bread. You can even experiment with something fun like sourdough pancakes!
Like many fermented foods, sauerkraut offers many health benefits — way more than fresh cabbage! Sauerkraut can help to boost your immune system and offers a great source of fiber and probiotics.
For super simple and basic sauerkraut, all you need is cabbage, salt, and a container to put it in. This fail-proof fermented food is extremely easy to make and offers incredible nutritional benefits.
Fermented foods provide a number of health benefits. From probiotics to vitamins and nutrients, these foods are a great way to bring healthy bacteria into your gut. Whether you’re looking for a high-maintenance option — like sourdough — or a super quick and easy one, there are plenty of options out there.
We hope that you try out one (or more!) of these homemade fermented foods and help out your hardworking gut microbiome!
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February 24, 2022 @ 9:46 pm
Thank you for the good ideas – will incorporate.
February 26, 2022 @ 3:54 pm
I want step by step guides for fermenting. maybe suggest some places to look?
March 1, 2022 @ 5:43 pm
A book called: Wild Fermentation by
Sandra Ellix Katz
Is a personal favorite of mine.
I like to have green cabbage kraft.
Easy to make in a quart jar and you can get weights to hold the greens under the brine water.
If you don’t care for the sour taste you can add your spices to it after for sweet or garlic…etc.