DIY Meal Prep: Food Fermentation for Beginners

Not only are fermented foods delicious – who doesn’t love a slice of fresh sourdough bread? – but several consumers claim that they contain a range of health benefits, as well. Fermented foods carry probiotics, which can help you maintain a healthy balance in your digestive tract and even boost your immunity to ordinary illnesses. Still, the process of preparing your own fermented foods might seem challenging, specifically if you’ve never tried it in the past. In addition, buying fermented foods at local health food stores is not cheap. The good news is that making yogurt, kombucha, sourdough bread, and other fermented foods can be both straightforward and an effective strategy to save money. The following are a handful of simple fermented foods to get you started.

Yogurt. Preparing yogurt is one of those things that sounds challenging yet isn’t. Actually, you can produce delicious coconut yogurt with just coconut milk and a probiotic capsule. Just mix the two ingredients, cover with a cheesecloth, and let sit for 24 to 48 hours. Once the yogurt has activated, refrigerate and wait!

Kombucha. Working with the bacteria cultures needed to achieve the end result of this fizzy drink can be fearsome. But actually, it is an uncomplicated process. A basic kombucha is made from water, sugar, black or green tea, and a symbiotic culture of bacteria and yeast (SCOBY), also known as the “mother.” You can also add other flavors, including fruit, honey, ginger, and more. To prepare kombucha, the ingredients are combined in a large glass jar and left to ferment for 7 to 10 days. The fermenting process provides the carbonation and flavor unique to kombucha beverages.

Sourdough bread. The key to a good sourdough bread is a sourdough starter. You can make your own, or get one from a grocery store or another sourdough enthusiast. After you purchase a sourdough starter, you may store and use it all over again to make delicious homemade sourdough bread.

Fermented juice. Have you ever tasted a glass of wine or cider? Then the likelihoods are that you’ve already tried fermented juice. Apples, particularly, produce a tasty fermented apple juice that is both effortless and refreshing. Just slice and juice enough apples to fill a glass jar, add some culture starter, seal tightly, let sit for about 3 days, and enjoy!

Sauerkraut. If you appreciate sauerkraut, it’s really easy to make your own. You need to pack cabbage, salt, and caraway seeds into a clean glass jar, seal, and let sit for 3 to 10 days. The great advantage of sauerkraut is that it will keep well for several months once it’s ready.

Pickled vegetables. When you think about pickles, you probably think about the vinegar utilized to ferment them. But in reality, it doesn’t take plenty of vinegar to pickle many different kinds of vegetables. Traditional lacto-fermentation methods depend totally on the beneficial bacteria in the vegetables themselves. By implementing this process, you can pickle almost any vegetable, including carrots, radishes, and more!

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