7 Fermented Foods You Can Make at Home

LBick Blogs, Most Recent, Nutrition Related

In another post, I shared how gut health is important for your overall health and weight loss goals.
 
Fermenting is one of the oldest ways of preserving food. Below there are 7 fermented foods that aren’t hard to make, and that your gut will thank you for…

Check out these 7 fermented foods you can make at home…

Sauerkrautis made from cabbage and salt. When purchasing this in a store look for the ones in the refrigerated section. They will have more probiotics than the shelf-stable canned or jarred varieties.
 
Kimchi is sauerkraut Korean cousin. This is spicy fermented cabbage also on the refrigerated section
 
Kefir– fermented milk drink. It’s similar to drinkable yogurt. Full of calcium, probiotics. Just like yogurt, probiotics in kefir help break down lactose so some may find it easier to just with lactose intolerance. You could drink this either on its own or in a smoothie.
 
Kombucha– my favourite. It’s a tangy carbonized tea, typically black or green tea, that is rich in good-for-you yeast and bacteria. You can even get this flavoured with herbs or fruits. (note… the recipe says to brew for 8 days. I’ve learned by experience that it will really depend on the temperature of the room you keep the jar in. Right now it is winter in my area and the warmest my space gets is about 22 degrees. It takes 3 to 4 weeks for my kombucha to brew in the wintertime but in the summer it’s more like two weeks.)
 
Miso – a fermented paste made from barley, rice or soybeans. Miso adds a nice umami flavour to dishes. Miso is typically found in soups. It also makes salad dressing and marinades even more delicious and got healthy.
 
Tempeh – made from naturally fermented soybeans. It’s similar to tofu and in that it’s a plant-based protein made from soy but unlike tofu tempeh is fermented. It also has a firmer texture and a slightly nuttier flavour profile. It’s a good source of probiotics. Plus, because it contains all the essential amino acids it’s a complete source of vegetarian protein
 
Yogurt– yogurt isn’t just made from milk. If you were like me and you are allergic to dairy there are other options. There are goat, sheep, almond, soy, and coconut varieties of yogurt all containing probiotic cultures.

Buy ’em or make ’em…

Each of these foods is available in most stores. If you’re not up to making them, you can buy them and enjoy them.
 
If you have the time and ambition, it’s nice to make them yourself. Not only will you know what’s in them, but you can personalize them depending on your tastes. You can flavour your kombucha with your favourite teas and fruit, for example.
 
Plus, it’s kind of nice to make it yourself. You can be proud of your accomplishment and know that you’re literally MAKING an effort to improve your health.