1. REPLACE YOUR BEVERAGES WITH FERMENTED VERSIONS
If we add up all the beverages we drink during the day, it can end up being quite a bit! There are a number of delicious cultured and fermented options that are easy to make:
- Water Kefir: A dairy-free kefir made from sugar water, juice or coconut water
Kombucha: A delicious fermented tea with many flavoring options. Kick it up a notch with Kombucha Coffee.
- Rejuvelac: Made from fermented grains
- Kvass: There are numerous ways to make it but we suggest starting with the beet kvass version
- Fermented Juices from Vegetables: Drink the liquid produced when making sauerkraut, cultured carrots and other fermented vegetables.
- Lacto-fermented Sodas: Many options available including Blueberry, Rhubarb and Fermented Ginger Ale
- Sweet Potato Fly: A spicy lacto-fermented beverage
- Kefir Eggnog: Not just for holidays! Eggnog is a delcious year-round beverage
2. CULTURE UP YOUR SNACKS
Keeping probiotic snacks around is easy and delicious with so many wonderful options available. Here are a few to get you started:
3. SNEAK IN THOSE SIDE DISHES
Make your side dishes count by including naturally fermented vegetables and sourdough bread with your meals. A few recipes:
4. DON'T FORGET THE CONDIMENTS!
Keep cultured condiments in your refrigerator for a quick and easy way to add a probiotic dose to any meal!
- Cultured Butter
- Lacto-Fermented Olive Oil Mayonnaise
- Easy Lacto-Fermented Ketchup
Lacto-Fermented "Kosher" Dill Pickles (can be chopped up to make relish)
- Kombucha BBQ Sauce
- End of Summer Lacto-Fermented Garden Salsa
- Kombucha Citrus Vinaigrette
- Creamy Kefir Black Peppercorn Dressing
- Fermented Apple Cranberry Chutney
- Lacto-Fermented Garlic Cloves
Lacto-Fermented Habañero Garlic Hot Sauce
5. DESSERT ANYONE?
Even dessert can have a cultured element! For example, sourdough starter can be used to make more than bread. Sourdough cookies and cakes are a delicious way to finish the day. If you're looking for a cooler treat, try kefir ice cream or frozen yogurt: