FERMENTED: 3 Simple Recipes to Make at Home

Just like the good old underdog parsley, simple fermented foods that humans have been consuming for thousands of years are still underrated. Given the health benefits of fermented foods and drinks, opportunities to create unique flavors through simple fermentation processes are infinite!

If you're up for beneficial microorganisms, digestive health, boosting your immune system, and even improving your mental well-being, try one or all of the simple recipes below, which you can easily prep at home. Here I give you: Kombucha, Kimchi, and Sauerkraut.

Remember that these simple fermented recipes aren't enough on their own to keep a healthy gut. Make sure to complement your holistic wellness with Blueprint's NAC+ginger+curcumin to have a peaceful mind.

Why Are Fermented Foods Good for You?

1. Improved Digestive Health

Fermented foods are rich in probiotics—beneficial bacteria that help maintain a healthy gut microbiota. This can improve digestion, aid in nutrient absorption, and alleviate digestive issues like constipation and IBS.

2. Enhanced Nutrient Absorption

The fermentation process can make nutrients more bio-available, meaning your body can absorb and utilize them more effectively. For instance, fermentation can break down compounds that inhibit mineral absorption, allowing you to better absorb essential minerals.

3. Your Immune System on Turbo

A healthy gut microbiota, supported by probiotics, can enhance your immune system. Probiotics help regulate immune responses and may improve outcomes in various infections.

4. Mental Health Benefits

There’s emerging evidence that gut health is linked to mental well-being. Probiotics from fermented foods may positively influence mood and reduce symptoms of anxiety and depression.

Try These Simple Fermented Recipes at Home

KOMBUCHA

I don't know why everyone isn't making their kombucha at home, instead of spending on unhealthy fizzy drinks. Kombucha is a bubbly, slightly tangy tea that’s fermented with a symbiotic culture of bacteria and yeast (SCOBY). It’s known for its probiotic content and refreshing taste. To start, you'll need to purchase the mother culture just once. It is inexpensive, and who knows maybe one of your friends has a few extra swimming around. You only need your starter SCOBY once because every batch you make will produce their own SCOBY, with which you can make more batches or use as soil fertilizer for your plants and garden.

Ingredients:

- The SCOBY

- 1 cup sugar (refined white sugar will do, you can also use coconut/palm/brown sugar)

- 8 bags black tea

- 2 liters water

- 1 cup starter tea (from a previous batch or store-bought kombucha but this is not a must, I made batches without)

Instructions:

1. Prepare the Tea: Boil 2 liters of water. Add sugar and stir until dissolved. Remove from heat and steep tea bags for about 10 minutes. Let it cool to room temperature.

2. Combine and Ferment: In a large glass jar, pour the cooled tea and starter tea. Gently add the SCOBY. It'll sink to the bottom and a new SCOBY will be formed on top.

3. Cover and Wait: Cover the jar with a cloth and rubber band. Place it in a warm, dark place. Let it ferment for 7-14 days or a little longer, depending on the climate you live in, tasting periodically.

4. Bottle and Enjoy: Once it reaches your desired taste, remove the SCOBY, bottle the kombucha, and refrigerate. You could also get a hold of a glass jar with tap, which I find very useful when making and serving kombucha.

KIMCHI

Kimchi is the typical Korean staple made from fermented vegetables, usually cabbage, with a spicy, tangy flavor. It’s rich in probiotics and adds a burst of flavor to any meal.

Ingredients:

- 1 medium Napa cabbage

- 1/4 cup sea salt

- 1 tablespoon grated ginger

- 3 cloves garlic, minced

- 1 tablespoon sugar

- 2 tablespoons fish sauce

- 2-3 tablespoons Korean red pepper flakes (gochugaru)

- 4 green onions, chopped

- 1 carrot, julienned

Instructions:

1. Prepare the Cabbage: Cut the cabbage into quarters and remove the core. Chop into bite-sized pieces. Toss with sea salt and let sit for 1-2 hours. Rinse and drain well.

2. Mix the Paste: In a bowl, mix ginger, garlic, sugar, fish sauce, and red pepper flakes to make a paste.

3. Combine and Pack: Add the cabbage, green onions, and carrot to the paste. Mix well and pack into a clean jar, pressing down to eliminate air bubbles.

4. Ferment: Leave some space at the top of the jar. Seal and let ferment at room temperature for 2-5 days, depending on your taste preference. Refrigerate once desired tanginess is achieved.

SAUERKRAUT

Sauerkraut is a classic fermented cabbage dish known for its tangy flavor and high probiotic content. It’s simple to make and pairs well with a variety of dishes.

Ingredients:

- 1 medium head of cabbage

- 1 tablespoon sea salt

- 1 tablespoon caraway seeds (optional)

Instructions:

1. Prepare the Cabbage: Remove the outer leaves and core from the cabbage. Thinly slice or shred the cabbage.

2. Massage and Mix: This bit is important, so don't skip it. In a large bowl, sprinkle sea salt over the cabbage. Massage the salt into the cabbage for about 5-10 minutes until it begins to release its juices. Some people leave it overnight. Add caraway seeds if desired.

3. Pack and Ferment: Pack the cabbage tightly into a clean jar, pressing down to ensure it’s submerged in its juice. Leave some headspace at the top.

4. Cover and Wait: Cover the jar with a cloth or loose lid to allow gases to escape. Let it ferment at room temperature for 1-4 weeks. Taste periodically and refrigerate once it reaches your preferred flavor.

Fermented foods offer so much goodness! They are also easy to prepare at home and happen to be budget friendly. Think pickles, you can pickle pretty much anything, the trick is to use the freshest produce available to max out the taste and health benefits. Meanwhile, don't forget to take get your Blueprint stack and EVOO.

Wishing you a life as obsessed with fermented goodies as mine friends!