Fermented foods don’t have to be expensive. Get a huge nutritional bang-for-your-buck by making your own sauerkraut, kombucha, or even fermented pickles.
The combination of probiotic presence in our guts along with fermentable fibers helps us to keep our elimination functioning properly. I recommend raw sauerkraut as a booster food to most of my clients and have had fantastic response from them with regards to not only improved elimination but also regarding the enjoyment of a new food in their regular routines. ~ Diane Sanfilippo, Balanced Bites
Fermenting Vegetables with Sandor Katz
Sandor Katz shows you how easy it is to make your first ferment:
The Art of Fermentation
Also highly recommended is Sandor’s book, The Art of Fermentation: In The Art of Fermentation Katz offers the most comprehensive and definitive guide to do-it-yourself home fermentation ever published. Katz presents the history, concepts, and processes behind fermentation in ways simple enough to guide a reader through their first experience making sauerkraut or yogurt, yet in-depth enough to provide greater understanding and insight for experienced fermentos. Readers will find detailed information on fermenting vegetables; meads, wines, and ciders; beers and other grain-based alcoholic beverages; sour tonic beverages; milk; grains and starchy tubers; beans and seeds; fish, meat, and eggs; as well as growing mold cultures and using fermentation in agriculture, art, energy production, and commerce. Katz also provides a compendium of practical information—how the processes work; parameters for safety; techniques for effective preservation; troubleshooting; and more. Katz has written the first-ever guide of its kind, which will undoubtedly become a foundational book in food literature.
Check out these at-home, good-bacteria-growing recipes:
Raw Sauerkraut: Roasted Jalapeño & Garlic [Balanced Bites]
The benefits of eating raw sauerkraut [Balanced Bites]
Fermented Dill Pickles [Primal Palate]
Kombucha: Scoby Do [First Comes Health]
DIY Kombucha, Phase 2 [First Comes Health]
How to Make Kefir [Cheeseslave]
How to Make Kimchi [Real Food Outlaws]
56 Awesome Fermented Food & Drink Recipes [Girl Meets Nourishment]
More reading on Fermentation: