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Fermented foods like kimchi and yogurt promote gut health and digestion.

Fermented Foods

Explore easy, seasonal recipes for fermented foods that boost gut health, including Classic Sauerkraut, Quick Red Cabbage Kimchi, Lacto-Fermented Carrot Sticks, and Simple Homemade Yogurt.
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Prep Time 10 minutes
Total Time 1 day
Course Condiment, Side Dish, Snack
Cuisine German, Korean, Middle Eastern
Servings 8 servings
Calories 50 kcal

Ingredients
  

Classic Sauerkraut

  • 1-2 heads Fresh cabbage (green or red) About 1–2 medium heads.
  • 1.5-2 % Kosher salt or sea salt (non-iodized) About 1.5–2% of vegetable weight.

Quick Red Cabbage Kimchi

  • 1 head Red cabbage Sliced.
  • 2-3 cloves Garlic Mince.
  • 1 thumb-sized knob Ginger Mince.
  • 1 tablespoon Fish-free umami Use mashed ripe pear or miso.
  • 1 pinch Red pepper flakes Optional, adjust for heat.
  • 1 splash Filtered water To create a paste.
  • 1 bunch Spring onions or scallions Sliced.
  • 1 cup Matchstick carrots For mixing.

Lacto-Fermented Carrot Sticks

  • 2 cups Carrots Peeled and cut into sticks.
  • 1 tablespoon Salt For brine.
  • 2 cups Water Use cooled boiled water or filtered water.
  • 1 teaspoon Mustard seeds For flavor.
  • 3-5 cloves Garlic To add flavor.

Simple Homemade Yogurt

  • 1 liter Halal milk Heated to 180°F (82°C).
  • 2 tablespoons Plain yogurt with live cultures Stir into cooled milk for inoculation.

Instructions
 

Classic Sauerkraut Instructions

  • Remove outer leaves and core the cabbage, and slice it thinly into ribbons.
  • Weigh the sliced cabbage and calculate 1.5–2% salt of the vegetable weight. Sprinkle the salt over the cabbage.
  • Massage the cabbage with clean hands for 5–10 minutes until it releases liquid and becomes limp.
  • Pack the cabbage tightly into a jar, pressing down so the liquid rises and covers it. Leave about 1–2 inches of headspace.
  • Place a fermentation weight or small jar on top to keep cabbage submerged, then cover.
  • Leave at room temperature for 5–14 days, tasting starting at day 5.
  • Once desired tang, seal with a lid and refrigerate.

Quick Red Cabbage Kimchi Instructions

  • Slice red cabbage and sprinkle with salt; let sit for 30–60 minutes.
  • Rinse lightly if too salty and drain.
  • Create a paste with minced garlic, ginger, fish-free umami, red pepper flakes, and filtered water.
  • Combine the cabbage with matchstick carrots, scallions, and the seasoning paste, massaging to coat the vegetables.
  • Pack into a jar, press down, and add weight; leave headspace.
  • Let sit at room temperature for 2–5 days, tasting daily, and move to refrigerator when ready.

Lacto-Fermented Carrot Sticks Instructions

  • Peel and cut carrots into sticks.
  • Dissolve salt in water to create the brine.
  • Add garlic, mustard seeds, and bay leaf to each jar.
  • Pack carrots tightly, pour brine to cover with 1 inch of headspace.
  • Leave at room temperature for 3–7 days, refrigerate once desired tang is achieved.

Simple Homemade Yogurt Instructions

  • Heat milk to 180°F to change protein structure, then cool to 110°F.
  • Stir in yogurt as a starter into the cooled milk.
  • Keep at 110°F for 4–8 hours until thickened.
  • Move to refrigerator to set fully and use within 1–2 weeks.

Notes

Always use non-iodized salt. Keep vegetables submerged to avoid mold. Fermentation improves with time, most ferments mature in flavor as they chill.

Nutrition

Serving: 1gCalories: 50kcalCarbohydrates: 10gProtein: 2gFat: 1gSodium: 300mgFiber: 2gSugar: 1g
Keyword Fermented Foods, Gut Health, Kimchi, Sauerkraut, Yogurt
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