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.
I 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
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
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!
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!
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
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
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
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.