DIY Meal Prep: Food Fermentation for Beginners

Not only are fermented foods scrumptious – who doesn’t love a slice of tasty sourdough bread? – but most individuals claim that they contain a range of health benefits, too. Fermented foods have probiotics, that can help you maintain a healthy balance in your digestive tract and even boost your immunity to ordinary illnesses. Nonetheless, the process of preparing your own fermented foods can seem to be scary, largely if you have never evaluated it before. At the same time, buying fermented foods at local health food stores can be costly. Well, making yogurt, kombucha, sourdough bread, and other fermented foods can be both easy and a great way to save money. Here are some simple fermented foods to get you started.

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

Kombucha. Working with the bacteria cultures needed to achieve the end result of this fizzy drink can seem overwhelming. But it’s actually a very simple 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 produce kombucha, the ingredients are combined in a large glass jar and left to ferment for 7 to 10 days. The fermenting process produces 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 get a sourdough starter, you can save and use it repeatedly to make delicious homemade sourdough bread.

Fermented juice. Have you ever experienced a glass of wine or cider? Therefore, the possibilities are that you’ve already tried fermented juice. Apples, in particular, make a great-tasting fermented apple juice that is both simple and refreshing. You need to 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’re a fanatic of sauerkraut, it’s very basic to make your own. Just pack cabbage, salt, and caraway seeds into a clean glass jar, seal, and let sit for 3 to 10 days. The best characteristic of sauerkraut is that it will keep well for several months once it’s ready.

Pickled vegetables. When you think of pickles, you probably think of the vinegar used to ferment them. But you don’t actually need lots of vinegar to pickle many different kinds of vegetables. Traditional Lacto-fermentation methods depend totally on the beneficial bacteria in the vegetables themselves. Utilizing this strategy, you can pickle almost any vegetable, including carrots, radishes, and more!

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