DIY Meal Prep: Food Fermentation for Beginners

Not just are fermented foods flavorful – who doesn’t love a slice of mouthwatering sourdough bread? – yet multiple people claim that they have a range of health benefits, too. Fermented foods include probiotics, which may allow you to maintain a healthy balance in your digestive tract and even boost your immunity to certain illnesses. Unfortunately, the process of preparing your own fermented foods might appear to be difficult, especially if you’ve never tried it yet. Similarly, buying fermented foods at local health food stores can be pricey. The good news is that making yogurt, kombucha, sourdough bread, and other fermented foods can be both simple and a fantastic way to save money. We’ve compiled a couple of easy fermented foods to get you started.

Yogurt. Making yogurt is one of those things that sounds hard but isn’t. In fact, you can make delicious coconut yogurt with only 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 enjoy!

Kombucha. Working with the bacteria cultures needed to achieve the end result of this fizzy drink can be terrifying. But in fact, it is a very 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 so forth. To make kombucha, the ingredients are combined in a large glass jar and left to ferment for 7 to 10 days. The fermenting process makes 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. When you have a sourdough starter, you can keep and consume it again to make delicious homemade sourdough bread.

Fermented juice. Have you ever taken a glass of wine or cider? Then the chances are that you’ve already tried fermented juice. Apples, especially, make a savory fermented apple juice that is both simple and refreshing. Only 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 love sauerkraut, it’s very simple to make your own. Simply pack cabbage, salt, and caraway seeds into a clean glass jar, seal, and let sit for 3 to 10 days. The great highlight of sauerkraut is that it will keep well for several months once it’s ready.

Pickled vegetables. When you think about pickles, you commonly think of the vinegar utilized to ferment them. But you don’t truly need lots of vinegar to pickle many different kinds of vegetables. Traditional Lacto-fermentation methods depend mainly on the beneficial bacteria in the vegetables themselves. Employing this procedure, you can pickle almost any vegetable, including carrots, radishes, and more!

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