Healthy Living

56 Awesome Fermented Food & Drink Recipes

August 28, 2013

I love me some good lacto-fermented foods…I try to eat or drink some daily, whether it be kombucha or a scoop of homemade sauerkraut.

56 Fermented Foods and Drink RecipesI have shared this information before, but I thought it would be great to share again and then include 56 awesome fermented food and drink recipes all in one spot for you! My blogger friends shared some of their top fermented recipes and I know I will be coming back to this list frequently to pull up these amazing recipes.

But first let’s learn more about the amazingness that is lacto-fermented foods…

What is Lacto-Fermentation  & What’s so Great About It?

Lacto-fermentation has been used by traditional people to preserve their food long before we had ways to chill our food, use artificial preservatives, or can it with high heat. There was a time when just a little liquid whey or salt was added to the food to start producing lactobacillus (probiotics) bacteria cultures. These cultures help preserve the food via lactic acid which adds lots more vitamin and nutrient content to the food, as well as wonderful probiotics that will allow your good gut bacteria to flourish!

That’s all lacto-fermentation simply needs: salt, water, and jars plus an anaerobic environment (i.e. “absent of air”) which allows the good bacteria to flourish. We all know there is good bacteria and bad bacteria. This fermentation method is amazing just by the fact that it destroys the bad bacteria and lets the good bacteria flourish with a few simple ingredients.

This is where our good friends Lactobacillus, other lactic bacteria (i.e. probiotics), and yeasts come in. This is what allows the good bacteria to flourish that will make our gut flora super healthy! But that’s not all lacto-fermented foods can do: they have been known to have anti-inflammatory attributes, provide aid in ridding the body of yeast infections, and can help prevent certain kinds of cancer.

What about Mold?

There may be an occasion you will find a little bit of white mold on top of your ferments. Most of the time this is nothing to worry about! Sally Fallon (co-author of Nourishing Traditions) says that if you open the jar, you will be able to tell your ferment is no good immediately and the smell itself will be enough for you to throw it away.

All the research I have done says that this mold is perfectly harmless and can simply be removed with a spoon. If the fermentation did not go as planned, I have been assured that you would be able to tell by the look and smell of the product. If you are concerned, I would recommend checking out this follow links to find out a little more: 1) Cultures for Health, “Why Your Vegetable Ferment Grew Mold, What to Do With It, and How to Prevent It“, 2) Food Renegade, “Are Mason Jar Ferments Safe?“, and 3) Wild Fermentation, “Vegetable Fermentation Further Simplified“.

If you are too nervous about trying this on your own at first, but still would like to get  great benefits of lacto-fermentation into your diet – check out these great fermented products that you can buy online. They are raw, cultured, and oh so good for you!

What Salt to Use?

Some ferments, mostly with those dealing with vegetables, require salt. I made the mistake of not using really finely ground real sea salt once in my sauerkraut. And boy was it nasty! It tasted like cabbage in a salt-lick. I find the best quality of fermented foods I get is when I use really good real sea salt that is coarsely ground. I really like grey sea salt or pink Himalayan salt – they always will produce a great lacto-fermented condiment that I can count on to taste good and be packed full of good minerals.

Now onto the recipes!

Awesome Fermented Food & Drink

Kombucha

Need to Kick a Soda Habit? Try Kombucha! from We Got Real
Flavored Kombucha by Real Food Forager
How to Make Kombucha (Continuous Brew) by Nourished Kitchen
Traditional Techniques: Brewing Kombucha by Nourishing Herbalist

Other Goodies

Kombucha Waffles (Dairy-Free) by Natural Family Today
True Pickled Eggs by Natural Family Today

Beverages

How to Make Beet Kvass that Actually Tastes Good by Fearless Eating
How to Brew Water Kefir by Nourished Kitchen
How to Make Ginger Bug for Homemade Sodas by Nourished Kitchen
Bubbly Probiotic Lemonade by Learning and Yearning
Water Kefir Basics by Real Food Outlaws
Herbal Kefir Iced Tea by Nourishing Herbalist
Easy Probiotic Strawberry Limeade by Mindful Mama
Cultured Strawberry Soda by Holistic Squid
Lacto-Fermented Orange Juice by Oh Lardy!

Condiments

Fermented Habanero Hot Sauce by Homemade Mommy
Fermented Salsa by Homemade Mommy
How to Make Kimchi by Real Food Outlaws
30 Second Lacto-Fermented Salsa by Cheeseslave
Easy Homemade Lacto-Fermented Ketchup by Girl Meets Nourishment
Lacto-Fermented Mayo + Video by Girl Meets Nourishment

Fruit & Vegetables

Fermented Vegetables by Homemade Mommy
Fermented Watermelon Radish by Homemade Mommy
Fermented Cabbage Juice by Real Food Forager
Brine-pickled Peperoncini by Nourished Kitchen
Fermented Grape Tomatoes by Learning and Yearning
Lacto-Fermented Dilly Green Beans by Real Food Outlaws
Pickled Garlic, Y’all by The Sprouting Seed
Lacto-Fermented Vegetables by Healthy People, Healthy Planet
A Peck of Pickled Peppers by Mommypotamus
Fermented Radishes by Mommypotamus
Lacto-Fermented Berries by Oh Lardy!
Fermented Yams by Cheeseslave
Moroccan Preserved Lemons by Nourished Kitchen
Lacto-Fermented Ginger Carrots by Girl Meets Nourishment
Fermented Cranberry Sauce by Oh Lardy!

Pickles

Ridiculously Easy Homemade Dill Pickles by Primally Inspired
Lacto-Fermented Sweet Pickle Slices by Real Food Outlaws
Lacto-Fermented Garlic Dill Pickles by Real Food Outlaws
Crunchy Fermented Pickle Slices by Girl Meets Nourishment
How to Make Lacto-Fermented Summer Squash and Zucchini Pickles by Fearless Eating

Sauerkraut

5 Minute Lacto-Fermented Sauerkraut or Garlic Sauerkraut by Real Food Outlaws
Homemade Sauerkraut by Hollywood Homestead
Sauerkraut
by Homemade Mommy
How To Make Easy Sauerkraut by Primally Inspired
Homemade Sauerkraut by Nourished Kitchen
Lacto-Fermented Sauerkraut by Girl Meets Nourishment

Yogurt

Coconut Milk Yogurt by Real Food Forager
Matsoni: The Easiest Yogurt You’ll Make by Nourished Kitchen
Milk Kefir: What It Is & How to Brew It by Nourished Kitchen
How to Make Liquid Whey and Greek Yogurt by Girl Meets Nourishment
Milk Kefir: What it is and how to make it by We Got Real

Fermentation Tips, Tricks, & Extras

DIY Airlock for Fermentation by Learning and Yearning
Fermented & Raw by Food Renegade
10 Fermented Foods That Kids Love by Nourished Kitchen
What’s So Great About Fermented Foods? by Holistic Squid

This post is a part of Allergy-Free Wednesdays, Real Food Wednesdays, Party Wave Wednesday, Fat Tuesday, Frugal Days, Sustainable Ways, Thank Your Body Thursdays, Thank Goodness It’s Monday, Real Food Wednesday, Fat Tuesday, Thank Your Body Thursdays, Frugal Days, Sustainable Ways, DIY Linky.

 

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45 Comments

  • Reply Vanessa - Natural Family Today August 28, 2013 at 11:15 am

    Thanks for including my kombucha waffles recipe and the recipe for pickled eggs! Great list :)

  • Reply lauren August 29, 2013 at 6:57 am

    Wow! What a great compilation! This looks and sounds great! Thanks for including Mindful Mama’s strawberry probiotic limeade– its been a favorite beverage for us this summer ;o) Blessings! Lauren

  • Reply Sunday Snippets August 31, 2013 at 5:18 pm

    […] 56 Awesome Fermented Food & Drink Recipes from Girl Meets Nourishment. Wow! What a great roundup of fermented goodies! […]

  • Reply Allyson Bossie September 3, 2013 at 5:05 am

    I personally love homemade Kvass, but I don’t like beet. It’s a really earthy flavor that is better eaten than drank in my opinion. I love and have used some of these recipes!

  • Reply Rachael September 4, 2013 at 11:15 pm

    I lurv me some fermented foods, and this list is awesome! I can’t wait to start making kombucha one of these days…

    You’ve inspired me! Thanks for that. :)

    • Reply Katie September 5, 2013 at 6:25 am

      I am still getting the hang of kombucha too! So I am excited to have a bunch of tutorials in one spot. :) I am glad it inspired you!!

  • Reply Sunday Snippets September 7, 2013 at 6:05 pm

    […] 56 Awesome Fermented Food & Drink Recipes from Girl Meets Nourishment. This could be an e-book it is so comprehensive! […]

  • Reply Deborah Davis September 11, 2013 at 2:50 pm

    I am a fan of fermented foods as well so I was very happy to find your post on the Frugal Days Link up.
    I have also seen you on VGN. I have made sauerkraut at home as well as rejuvelac, but I am looking forward to trying out many of the recipes above such as kombucha, coconut yogurt and especially, kimchi. I am also pinning this post to my Fermented Foods board.

  • Reply Sarah @RealFoodOutlaws September 12, 2013 at 1:32 pm

    What a great post! Thanks so much for including my fermented goodies in your list!

  • Reply terry springer November 18, 2013 at 9:47 pm

    I’m confused about if you think it is best to use very finely ground sea salt or coarsely ground (large grained) sea salt.

    “I made the mistake of not using really finely ground real sea salt once in my sauerkraut.” Then one sentence later, ” I find the best quality of fermented foods I get is when I use really good real sea salt that is coarsely ground. ”

    Would you clarify, please?

    • Reply Cody December 21, 2013 at 1:25 am

      I was wondering the same thing. I’m about to order a lot of salt (since it doesn’t go bad) and save a little money that way but I don’t know if I should get coarse or finely ground :/

      • Reply Katie December 21, 2013 at 8:08 am

        My experience with fermenting has had more success and a less overly salty flavor by using coarse ground. Hope this helps!

  • Reply Christiane Menelas November 18, 2013 at 10:31 pm

    My 9 yr old just got diagnosed with ulcerative colitis. I just threw out my entire pantry, and we changed our lifestyle to organic only. Any help and suggestions would be greatly appreciated!!!

  • Reply Uncommon Super Foods - SAS Life April 23, 2014 at 7:50 am

    […] Or this blog post to get you started. […]

  • Reply Cultured Veggies! | rachelorie April 26, 2014 at 3:04 pm

    […] Lots of tips and fermented recipes @ Girl Meets Nourishment […]

  • Reply Caroline Channing May 6, 2014 at 12:54 pm

    Have just learned about the health benefits of fermenting, thanks to Greenmed info. That’s it. I had a blank page to fill. Your article and the comments have given me a flying start. Just bought some coats pink Himalayan crystal salt. Off to ferment!

    • Reply Caroline Channing May 6, 2014 at 12:56 pm

      Coarse, sorry, not coats!

    • Reply Katie May 7, 2014 at 7:12 am

      So happy to hear that! :)

  • Reply Kelly May 7, 2014 at 11:17 am

    MOLD can be dangerous and even deadly! If you have any allergies to corn, peanuts, mildew etc, never consume mold.

  • Reply Fermented orange juice - an orangina-type drink May 8, 2014 at 8:18 pm

    […] 56 Awesome Fermented Food and Drink Recipes from Girl Meets Nourishment […]

  • Reply Yakult May 14, 2014 at 10:36 pm

    This is a so useful article but missing one important health drink here that is Yakult. Yakult is easily available fermented health drink.

  • Reply The Gilded Sprout May 27, 2014 at 10:06 am

    What a fabulous list! Fermentation is a huge part of my diet and I was so happy to come across your blog. It is nice to know that someone else is out there loving fermented foods as much as I do at The Gilded Sprout. Thank you for promoting these awesome foods!

  • Reply carmen mcginnis June 25, 2014 at 4:59 pm

    I bought some beautiful asparagus to ferment, I followed all the the fermenting process, after 3 day they seemed to have fermented well but they smelled like sulfur, and I dare not eat them. Everything else turned out delish. Is this common with asparagus?

    Thanx,
    Carmen

  • Reply carmen mcginnis June 25, 2014 at 4:59 pm

    I bought some beautiful asparagus to ferment, I followed all the the fermenting process, after 3 day they seemed to have fermented well but they smelled like sulfur, and I dare not eat them. Everything else turned out delish. Is this common with asparagus?

    Thanx,
    Carmen

  • Reply Elaine Oliver July 12, 2014 at 8:27 pm

    A great blog. I am so excited that people are getting back into fermented food. It rid me of IBS! i love it so much i started my own online shop selling fermented food starters.
    naturaltherapyshop.com.au

  • Reply Sarah Sui July 24, 2014 at 2:08 pm

    Absolutely love your comprehensive list of fermented foods recipes! This is the best I’ve come across! At EATProbiotics, we are passionate about incorporating probiotics back into our daily diets and making probiotic rich fermented foods available to all. Our 100% organic, raw fermented foods include raw sauerkraut and raw kimchi!

    http://www.eatprobiotics.com

  • Reply Crystal July 31, 2014 at 11:36 am

    Was wondering if anyone knows of someone in the Santa Monica area that might be making fermented veggies for sale?

    Thanks so much..

    Have tried a few batches and they are missing something..

    Crystal

  • Reply How to Travel the World and Never Get Food Poisoning November 26, 2014 at 11:08 am

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  • Reply Michele December 29, 2014 at 8:32 pm

    uhm… you forgot the best one of all?!?!?!? KIMCHI!!!!!! <3 <3

  • Reply Dorian April 11, 2015 at 8:03 am

    I’m just getting into fermented food so i really find this blog useful. The list is great. I cant wait to try some of these stuff.

  • Reply April Health Newsletter - Live Well Chiropractic Care April 23, 2015 at 8:41 am

    […] Girl Meets Nourishment 56 Awesome Fermented Food and Drink Recipes […]

  • Reply Snacks that Pack (LifeForce)! – Week 1 | Loud Fitness July 9, 2015 at 1:05 pm

    […] you are looking for more probiotic info and recipes I would strongly recommend this site! And please SHARE your sauerkraut experience below, whether it was your first, second or […]

  • Reply Hate Canning? Try These 4 Simple Food Preservation Methods | Off The Grid News October 8, 2015 at 8:01 am

    […] It all starts with a community of hungry microorganisms. They feed off of sugars and, in turn, release carbon dioxide, acids and alcohols which actually act to preserve our foods. So our veggies gets a new lease on life, plus a healthy dose of microflora and a punch of complex flavor. In all, fermentation offers a tasty jar of probiotic benefits that can be used to make everything from sauerkraut to medicinal wine and probiotic lemonade. […]

  • Reply Mac Anderson October 19, 2015 at 5:42 pm

    Definitely a solid listing! I’ve been utilizing more and more probiotic-rich fermented foods into my diet and I feel the benefits everyday. One of my new favorites ways to get my daily fill of probiotics is with delicious sauerkraut – I’ve been throwing a spicy kraut called Gnar Gnar from Cleveland Kraut on my eggs every morning and having it as a side with just about everything! Super delicious stuff they’re making out there, check them out at ClevelandKraut.com

  • Reply D Tracy November 1, 2015 at 7:15 am

    I am a full time class B van RV’er and am wanting to figure out/find out how to ferment not having a traditional refridgerator, etc.. I am in all kinds o weather, so, I need ideas/thoughts etc. on how to get started in fermentation .

    • Reply Georgia Flynt March 18, 2016 at 2:07 pm

      Hey, I’m in the same boat..hahah…RV! Would love some suggestions also.. :)

    • Reply Patricia jeudy April 14, 2016 at 5:11 pm

      I have bad gured acid reflux. I.need help with what to eat.

  • Reply Emily November 6, 2015 at 4:24 pm

    What a great list! I loved checking out these recipes and discovering other fermenters with passion for cultures and probiotics. Thanks for sharing.

  • Reply Delta Msrtin January 19, 2016 at 6:35 pm

    I have just made my first sauerkraut ….was wondering can we add vinegar and spices to it after a week

  • Reply Helen Nicole March 17, 2016 at 10:09 am

    thank you very much. lots of recipes for today :)) I will try to do all. The first will be fermented Vegetables. I love it. <3

  • Reply Fermented Foods April 14, 2016 at 9:26 am

    […] The Antidote Life Cure the Mundane   I just like Katie and her attitude.  This will take you to a page that links to 56 recipes for fermented foods. Go, Katie! […]

  • Reply Tabatha Smith July 14, 2016 at 1:25 am

    Tq Katie. Love your site! I am hosting a fermented foods class in our small town Finley Australia. We don’t have traffic lights or but we have kefir, kombucha, kimchi and an exciting array of foods fermenting in our kitchens. Our natural health tribe will love your site when I share it with them tomorrow.

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