Four Tasty Fermented Foods to Make at Home

We’re always talking about the importance of fermented foods for better gut health. Fermented foods aid the microbiome, improve digestive health and your overall well-being. So many processes in your body are linked to your microbiome. Your microbiome even impacts your blood sugar regulation. Keeping it in tip-top shape is important!

When you hear the term “fermented foods,” you might think that sounds expensive, and like you’ll have to head out to a health food store. But fermented foods are ones that have been changed through microbial activity that makes them easier to digest. The category includes things like yogurt, cheese, sauerkraut and pickles! Fermentation can also make some foods lower in carbs than their original ingredients. For instance, microbes eat the sugar in dairy while making yogurt, making it easier to eat for people who are lactose intolerant and lower in carbs.

There is one note we want to stress before getting into today’s recipes. Whenever you are pickling or canning foods, it is essential to sterilize jars and containers beforehand to ensure food safety. These recipes might not mention it, but it is a vital step that should never be skipped. With that said, here are four delicious recipes for fermented foods!

 

Sauerkraut

Image: ketofocus.com

This delicious sauerkraut is so easy to make. The hardest part is waiting three days to eat it! It has just four ingredients before you can use this topping on whatever you like! It’s so much tastier than store-bought! We suggest storing this sauerkraut in a cool spot as it ages for three days. A warmer room will make it ferment faster and go mushy. A serving has two calories and 0.2 grams of net carbs. Get the recipe.

 

Raw Milk Yogurt

Image: primaledgehealth.com

There are tons of recipes for yogurt. We like this one because it requires no heat. But, there is a problem: some states don’t allow the sale of raw milk. We love that this recipe is so simple — it’s just raw milk and yogurt culture. But most yogurt recipes are simple. Many call for adding plain yogurt with live cultures to milk and just waiting. As long as the yogurt is alive, it will do the work. This one is delicious and creamy but not very thick — raw milk yogurts tend to be thinner than those made with heavy cream, but there are tricks on the site if you prefer a thick yogurt instead. A serving has 68 calories and 2.5 grams of carbs. Get the recipe.

 

Easy Keto Kimchi

Image: ketosummit.com

Kimchi is sometimes described as a spicy Korean version of sauerkraut. It’s excellent as a side dish, in stir-fries, added wraps and any recipe you want some spice and crunch. It doesn’t take a long to ferment as sauerkraut, but it will add a lot more kick to whatever you are topping. If you like spice and haven’t tried it before, we think you’ll love it! A serving has 22 calories, five grams of carbs and two grams of fiber. Get the recipe.

 

Dill Pickles

Image: lowcarb-nocarb.com

Finally, we have a recipe for pickles that are as pretty as they are delicious! These crunchy, sharp, savory pickles are sure to hit the spot when you are looking for a savory snack. And, as well as being tasty, they are a feast for the eyes. We think that’s important as the holiday season arrives. These jars last for two months. If you make some jars of these before the holidays, they will be gifts no one ever forgets. They’re yummy, eye-catching and different. Homemade pickles are the one thing you are (almost) guaranteed a person won’t already have been given this holiday season! A serving has 53 calories, nine grams of carbs and three grams of fiber. Get the recipe.

We hope these four recipes interest you and that you soon find yourself enjoying more fermented foods. They’re delicious, easy to make and so good for your health!

October 12, 2021
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