5 Fermented Foods to Make If You Hate Sauerkraut | Probiotic Recipes That Aren’t Sour or Funky
Recipes in this Video
Yogurt has roots in ancient cultures, with evidence of its production dating back thousands of years across the Middle East and Central Asia. Traditionally, it was made by fermenting milk with naturally occurring bacteria, providing a nutritious food source. Today, yogurt is enjoyed worldwide, often flavored or used in cooking, and is celebrated for its versatility and health benefits.
Ingredients
- ●milk
- ●live cultures
Instructions
- 1Heat milk in a saucepan over medium heat until just below boiling.
- 2Remove from heat and let cool to about 110°F (43°C).
- 3Stir in live cultures until fully dissolved.
- 4Cover the mixture with a clean towel or lid.
- 5Let sit in a warm place for 4-12 hours, depending on desired tartness.
- 6Once set, stir gently and refrigerate for at least 2 hours before serving.
Ingredient Alternatives
milk
Healthier: almond milk
Cheaper: soy milk
Almond milk provides a dairy-free option, while soy milk is often less expensive.
live cultures
Healthier: probiotic capsules
Cheaper: store-bought yogurt
Probiotic capsules can be a concentrated source of beneficial bacteria.
Techniques
Equipment
Also Known As
Ingredients
- ●4 medium tomatoes, chopped
- ●1 medium onion, finely chopped
- ●2 cloves garlic, minced
- ●1 jalapeño pepper, finely chopped
- ●1/2 cup fresh cilantro, chopped
- ●1 tsp salt
- ●1/2 tsp black pepper
- ●1/4 cup lime juice
- ●1/4 cup water
- ●1/4 cup whey (or additional water for vegan option)
Instructions
- 1In a large mixing bowl, combine the chopped tomatoes, onion, garlic, jalapeño, and cilantro.
- 2Add the salt and black pepper to the mixture and stir well to combine.
- 3In a separate bowl, mix the lime juice and water (and whey if using) together.
- 4Pour the lime juice mixture over the vegetable mixture and stir until everything is well coated.
- 5Transfer the salsa to a clean glass jar, pressing down to remove air bubbles and leaving about 1 inch of headspace at the top.
- 6Cover the jar with a lid, but do not seal it tightly to allow gases to escape during fermentation.
- 7Leave the jar at room temperature for 2-3 days, tasting daily until it reaches your desired level of fermentation.
- 8Once fermented, store the salsa in the refrigerator to slow down the fermentation process.
Equipment
Kefir is a traditional fermented drink originating from the Caucasus region, particularly popular in Turkey. It is made by fermenting milk with kefir grains, which contain a symbiotic culture of bacteria and yeast. This drink is celebrated for its probiotic properties and is often consumed for digestive health. In Turkey, kefir is enjoyed as a refreshing beverage and can be flavored with fruits or herbs, reflecting local tastes and preferences. Today, kefir has gained global popularity, with many variations emerging in different cultures.
Ingredients
- ●kefir grains
- ●milk
- ●water
- ●sugar
- ●fruit
- ●flavorings
- ●spices
- ●herbs
Instructions
- 1Combine kefir grains with milk in a glass jar.
- 2Cover the jar with a cloth and secure it with a rubber band.
- 3Leave the jar at room temperature for 24-48 hours until thickened.
- 4Strain the mixture to separate the kefir grains from the liquid.
- 5Store the strained kefir in the refrigerator.
- 6Rinse the kefir grains gently and repeat the process for the next batch.
- 7Add flavorings or fruit to the kefir if desired before serving.
Ingredient Alternatives
milk
Healthier: plant-based milk
Cheaper: water + milk powder
Plant-based milk offers a dairy-free option.
sugar
Healthier: honey
Cheaper: agave syrup
Honey adds natural sweetness without refined sugar.
Equipment
Also Known As
Fermented foods are popular in many cultures for their health benefits and unique flavors.
Ingredients
- ●4 cups apples, peeled and chopped
- ●1/2 cup sugar
- ●1/4 cup water
- ●1/4 cup apple cider vinegar
- ●1 tsp cinnamon
- ●1/2 tsp nutmeg
- ●1/4 tsp salt
Instructions
- 1In a large bowl, combine the chopped apples and sugar. Mix well and let sit for about 30 minutes to draw out the juices.
- 2Add the water, apple cider vinegar, cinnamon, nutmeg, and salt to the apple mixture. Stir until well combined.
- 3Transfer the mixture to a clean glass jar, leaving about an inch of headspace at the top.
- 4Cover the jar with a clean cloth or coffee filter and secure it with a rubber band. This allows air to flow while keeping out dust and insects.
- 5Place the jar in a cool, dark place for 3 to 7 days, depending on your desired level of fermentation. Check daily and stir the mixture to prevent mold.
- 6After the fermentation period, taste the applesauce. If it’s tangy enough for your liking, transfer it to the refrigerator to slow down the fermentation process.
- 7Seal the jar with a lid and store it in the refrigerator. It can be enjoyed for several weeks.
Equipment
Ingredients
- ●2 cups fresh cranberries
- ●1 cup raw honey
- ●1/2 cup water
- ●1 tsp vanilla extract
- ●1/2 tsp cinnamon (optional)
Instructions
- 1Rinse the cranberries under cold water and remove any stems or damaged berries.
- 2In a small saucepan, combine the water and honey over low heat, stirring until the honey is fully dissolved.
- 3Once the honey mixture is ready, remove it from heat and let it cool slightly.
- 4In a clean glass jar, add the cranberries and pour the honey mixture over them, ensuring they are fully submerged.
- 5If using, add the vanilla extract and cinnamon to the jar and stir gently to combine.
- 6Seal the jar tightly and place it in a cool, dark place for fermentation.
- 7Let the cranberries ferment for at least 1 week, shaking the jar gently every few days to mix the contents.
- 8After a week, taste the cranberries; they should be sweet and tangy. You can let them ferment longer for a stronger flavor.
- 9Once fermented to your liking, store the jar in the refrigerator to slow down the fermentation process.
Equipment
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