Fermented Foods
Explore a variety of simple homemade ferments like sauerkraut, kimchi, pickles, and yogurt that support gut health and enhance your meals with vibrant flavors.
Ingredients
Common Ingredients
- 1 head Cabbage (green or red) For sauerkraut
- 1 cup Napa cabbage For quick kimchi
- 1 lb Cucumbers Small pickling cucumbers preferred
- 2 cups Filtered water Chlorine-free preferred
- 2–3 cloves Garlic For various ferments
- 2 tablespoons Sea salt Essential for lacto-fermentation
- 1 tablespoon Miso paste Optional for flavor enhancement
- 1 quart Plain milk For yogurt and kefir
Instructions
Sauerkraut
- Remove outer leaves, quarter the cabbage, and save one large leaf for later.
- Finely shred the cabbage using a sharp knife or mandoline.
- Place shredded cabbage in a large bowl, sprinkle with salt, and massage vigorously for 8–10 minutes until it releases liquid and becomes limp.
- Pack the cabbage tightly into a sterilized jar, pressing down so the brine covers the cabbage. Leave 1–2 inches headspace.
- Tuck the reserved whole leaf on top to help keep shredded cabbage submerged; place a fermentation weight or small jar on top.
- Cover with a cloth and secure, or use an airlock lid. Ferment at room temperature (60–72°F / 15–22°C) for 5–14 days, tasting after day 3.
- Once the sauerkraut reaches the tang you like, refrigerate.
Quick Kimchi
- Salt the chopped Napa cabbage lightly and let sit for 20–30 minutes, then rinse and drain.
- Combine garlic, ginger, scallions, carrots, miso (or sugar), and a splash of water to make a paste.
- Mix the paste into the cabbage thoroughly, massaging it to distribute flavors.
- Pack into a jar, pressing down to release juices and ensure vegetables are submerged.
- Refrigerate immediately for quick kimchi or leave at room temp for 1–3 days for a stronger ferment.
Lacto-Fermented Pickles
- Dissolve salt in water to make brine.
- Place garlic, spices, and herbs in a jar, pack cucumbers tightly, and pour brine over to cover.
- Use a weight to keep cucumbers submerged and leave 1–2 inches headspace.
- Cover and let sit at room temperature for 3–7 days, tasting daily. Refrigerate when tangy enough.
Stovetop Yogurt
- Heat milk to 180°F (82°C), then cool to 110–115°F (43–46°C).
- Stir a few tablespoons of warm milk into the starter yogurt, then stir the mixture back into the pot.
- Pour into a warm container and keep it insulated at 110–115°F for 4–10 hours until set.
- Chill in the refrigerator.
Notes
Use non-reactive containers and avoid metal contact with brine. Cleanliness is important in fermentation. Store ferments in the refrigerator once ready.
Nutrition
Serving: 1gCalories: 100kcalCarbohydrates: 10gProtein: 3gFat: 2gSaturated Fat: 1gSodium: 800mgFiber: 1gSugar: 2g
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