Ferments & Cultured Food

Fermented and cultured foods are rich in probiotics, enzymes, vitamins and minerals.   Plus they’re exceptionally easy to prepare. Learn more about the benefits of fermented food and lactic acid fermentation or check out this post about dairy-free probiotics.   I use a vegetable fermenter for my probiotic foods as fermentation is much more reliable and less likely to become contaminated, you can buy these kitchen gadgets online (see sources).   For more great probiotic recipes, check out my e-book: Get Cultured!

Ferments & Cultured Foods

Fermented Hot Chili Sauce

Fermented Hot Chili Sauce

Seasoned with fresh garlic this fermented hot chili sauce is rich with flavor, bright and fiery.  Use it in strict moderation to add flavor and heat to your meals.  You’ll notice that the flavor of this sauce is more uniquely complex than vinegary sauces you can purchase at the grocery store.

Fermented Garlic Scapes

Fermented Garlic Scapes

Choose just the tenderest and youngest flowers for these pickled garlic scapes, leaving the scape’s woody stem for use in a naturally probiotic, fermented relish or to use fresh.  These pickled scapes are strongly flavored and deeply robust with garlic flavor.  You can always add spices to the mixture as well, dill and bay do nicely, but garlic lovers will revel in the simple combination of scape, salt and starter.

raw milk yogurt

Raw Milk Yogurt

Raw milk yogurt is deeply nutritious and deeply satisfying, combining the wholesome nutrients found in fresh milk from grass-fed animals such as conjugated linoleic acid and fat soluble vitamins with the benefits of friendly bacteria and food enzymes.  It is a fresh and simple luxury.

corned beef

Home-cured Corned Beef

Prepared without nitrate or nitrate salts, this recipe for home-cured beef is quite simple to prepare, requiring little preparation – just good, wholesome ingredients.

prepared horseradish

Homemade Horseradish

A homemade horseradish recipe produced through the time-honored technique of fermentation.

probiotic apple and beetroot relish

Probiotic Apple & Beetroot Relish

Seasoned with cloves and star anise, probiotic apple and beetroot relish is a naturally fermented vegetable sidedish that combines fresh apples and beetroot.

Milk Kefir

A complete ecosystem in and of itself, milk kefir is a nutrient-dense food – rich in beneficial bacteria and B vitamins including folate.

Sour Pickles

Naturally fermented and richly flavored with pickling spices, garlic and dill, this sour pickles are a delicious summertime treat.

Moroccan Preserved Lemons

Savory, salty and just a bit tangy, these preserved lemons are a Moroccan specialty and are super-rich in vitamin C and probiotics.   You can even eat the rind!

Real Sauerkraut

Cabbage and unrefined sea salt is all you need to prepare this traditional, naturally fermented real sauerkraut.   Sauerkraut is rich in probiotics and a great source of isothiocyanate which is thought to prevent cancer.

Homemade Yogurt

Learn the differences between mesophilic and thermophilic homemade yogurts in this easy-to-prepare homemade yogurt recipe.

Pickled Jalapeños

Explosively hot, and fantastic in Latin American dishes, these pickled jalapeños are naturally fermented through lactic acid fermentation.


Yogurt cheese or labneh, is an easy to prepare probiotic food featuring strained yogurt.   Store it in seasoned olive oil.

Water Kefir

Water kefir is a wonderful dairy-free probiotic, rich in beneficial bacteria and great for improving gut flora and digestive health.