2 Easy Fermented Foods You Can Make at Home

by | Updated: February 27th, 2017

The fermented foods craze is upon us. And if you haven’t had your fair share of kombucha yet… it’s time to grab a bottle (or two) because this fizzy beverage is here to stay. Don’t believe us? Our blog post from 2015, when we originally introduced this fermented tea, proves that this healthy drink isn’t just a fad. So why are fermented foods such as kombucha good for our health? The probiotics that form during the fermentation process help protect the gut from bad bacteria.

The following recipes, which include fermented cinnamon apples and kombucha salad dressing, are super simple to make. So what are you waiting for? Grab a shaker and your fermentation jar and lid (a simple glass mason jar will do) and try these easy-as-can-be recipes!

Fermented Apples and Salad with Kombucha Dressing | Vitacost.com/Blog

1. Fermented Cinnamon Apples

If you’re a fan of apples, you’ll be pleased to learn that this fruit helps keep your digestive tract on track! They’re packed with pectin, which encourages fullness and slows down the rate of digestion. Double up on the benefits by fermenting this superfood with starter culture. Not only will they taste delicious, but they’ll turn into a digestive powerhouse.

Ingredients
4 cups apples, chopped
1 tsp. Vitacost Himalayan Pink Salt
1/2 tsp. Cultures for Health Real Kefir starter culture
1 cinnamon stick
Filtered water
Optional mix-ins: 1 tsp. cloves, 1/2 citrus peel, fresh mint, rosemary and/or vanilla beans

Directions

  1. In bowl, combine apples, salt, starter culture and desired mix-ins.
  2. Pour ingredients into fermentation jar; tightly packing it in to reduce any air bubbles.
  3. Fill jar with filtered water, leaving around an inch of space to allow fruit to swell. Seal jar with lid and set aside (away from direct sun) for 24-48 hours. (Do not open jar during this time as sunlight and air will hinder fermentation process.)
  4. When it smells and tastes slightly tangy (but not sour), it’s ready to eat. Once the apples are ready to your taste, refrigerate jar to slow down fermentation and consume within two months.

2. Kombucha Salad Dressing

Colorful Salad with Homemade Kombucha Dressing | Vitacost.com/Blog

Referred to by the Chinese as an “immortal health elixir,” it’s no surprise that kombucha is still popular today. It’s commonly enjoyed in both bottled form and on tap in select markets and cafes. Not only does this tasty probiotic beverage support digestive and intestinal function, but it’s perfect for drizzling over your favorite nutrient-and-fiber-rich fruits and veggies.

Ingredients
1/4 cup Pronatura Original Kombucha Tea
3/4 cup olive oil
1 Tbsp. Dijon mustard
3/4 tsp. sea salt
2 garlic cloves, peeled and minced
Pinch of herbs and spices such as coriander, onion powder and/or ground ginger


Directions

1. In jar, combine all ingredients; close and shake vigorously.