improve your gut health with these probiotic-enriched recipes!
Gut health is at the forefront of wellness conversations these days, and for good reason. A balanced gut microbiome is key to better digestion, a stronger immune system, and even a happier mood.
One of the best ways to support your gut is by incorporating probiotic-rich foods like kombucha, kefir, and sauerkraut into your diet.
But here's the thing: store-bought versions of these products are often pricey, loaded with unnecessary additives, or pasteurized (which kills off the beneficial bacteria). The solution? Make them yourself at home!
Fermenting foods may sound intimidating, but it's surprisingly easy, cost-effective, and incredibly satisfying.
Below you'll find simple, foolproof recipes for homemade kombucha, vegan kefir, and sauerkraut. With a little patience and care, you'll soon have jars brimming with gut-friendly goodness. Let's get fermenting!
READ MORE: The fundamentals of a healthy gut: Thriving from the inside out
homemade kombucha
Kombucha is a fermented, fizzy drink made from sweetened tea and a SCOBY (symbiotic culture of bacteria and yeast).
Ingredients
- 8 cups (2 liters) filtered water
- 4 black or green tea bags (organic preferred)
- 1 cup organic cane sugar
- 1 SCOBY (available online or from a friend)
- 1 cup unflavored, unpasteurized starter kombucha (from a previous batch or store-bought)
Directions
- Brew the Tea: Bring the water to a boil. Remove from heat, add the tea bags, and steep for 10-15 minutes. Remove the tea bags and stir in the sugar until fully dissolved.
- Cool the Tea: Let the sweetened tea cool to room temperature. Hot liquid can harm the SCOBY.
- Transfer to a Jar: Pour the cooled tea into a clean, large glass jar. Add the starter kombucha and place the SCOBY on top.
- Ferment: Cover the jar with a breathable cloth secured with a rubber band. Let ferment in a dark, room-temperature location (65-75°F) for 7-10 days.
- Taste Test: After 7 days, taste the kombucha. If it's tangy with a slight sweetness, it's ready. If you prefer it more sour, let it ferment longer.
- Bottle and Second Ferment: Remove the SCOBY and save 1 cup of kombucha for your next batch. Pour the kombucha into airtight bottles. For extra fizz, ferment for 2-3 more days at room temperature. Refrigerate once fizzy.
- Flavoring Option: Add fruit or spices (like ginger or berries) to bottles during the second fermentation for flavor. Enjoy with ice and lemon or fruit slices!
Tips & Precautions
- SCOBY Care: Your SCOBY should be white or beige and slightly rubbery. If it develops fuzzy black, green, or blue mold, discard it immediately. Save some starter kombucha from each batch to maintain a strong brewing environment for future batches.
- Sugar is Necessary: Don't skimp on the sugar. It's the food source for the SCOBY. Most of the sugar will be consumed during fermentation.
- Taste Before Bottling: Kombucha that's too sour may have over-fermented. Taste after 7 days to catch it at the right balance.
- Watch for Fizz in Bottles: When bottling for the second fermentation, burp the bottles (open them briefly) daily to release pressure and prevent explosions.
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vegan coconut milk kefir
This dairy-free, probiotic-rich drink is made with coconut milk and kefir grains.
Ingredients
- 2 cups full-fat coconut milk (without preservatives)
- 1 tablespoon non-dairy kefir grains (available online)
- 1 sterilized glass jar
Directions
- Prepare the Milk: Pour the coconut milk into the clean jar.
- Add the Kefir Grains: Stir in the kefir grains gently using a wooden or plastic spoon (avoid metal as it can damage the grains).
- Ferment: Cover the jar with a breathable cloth secured with a rubber band. Let it ferment at room temperature (65-75°F) for 24-48 hours.
- Check for Fermentation: After 24 hours, the coconut milk should thicken and develop a tangy flavor. If it's not tangy enough, let it ferment for another day.
- Strain and Serve: Strain out the kefir grains using a non-metal strainer and store the kefir in the fridge. Use the grains for your next batch.
- Flavor Options: Add vanilla extract, cinnamon, or a sweetener of your choice for a delightful drink.
Kefir Tips & Precautions
- Coconut Milk Selection: Choose full-fat coconut milk without preservatives or thickeners (like guar gum) for better fermentation. Some store-bought coconut milk may not ferment as well due to added stabilizers.
- Feed the Grains: Kefir grains thrive on natural sugars. After a few batches with coconut milk, "revive" your grains by fermenting them in a sugar-water solution or regular dairy-free milk (like almond or oat milk) to keep them active.
- Fermentation Time: Check the kefir after 24 hours. Over-fermentation can make it too tangy or separate into layers.
homemade sauerkraut
This traditional German side dish is packed with probiotics and adds a delightful tang to meals.
Ingredients
- 1 medium head of green cabbage (about 2 pounds)
- 1 tablespoon sea salt (non-iodized)
- Optional: 1 teaspoon caraway seeds for flavor
Directions
- Prep the Cabbage: Remove the outer leaves and core the cabbage. Slice the cabbage into thin shreds.
- Massage the Cabbage: Place the cabbage in a large bowl. Add the sea salt and massage the cabbage with your hands for 10-15 minutes until it releases its liquid and becomes soft.
- Pack into a Jar: Transfer the cabbage and its liquid into a clean jar, pressing it down firmly so that the liquid covers the cabbage. Leave about an inch of space at the top of the jar.
- Ferment: Place a weight (like a small clean jar filled with water) on top of the cabbage to keep it submerged. Cover the jar with a breathable cloth secured with a rubber band.
- Store and Ferment: Let the jar sit at room temperature for 5-14 days. Taste periodically. Once it reaches your desired tanginess, transfer it to the fridge.
- Enjoy: Serve as a side, in sandwiches, or on salads for a probiotic boost.
Tips & Precautions
- Salt Matters: Use non-iodized salt (like sea salt) since iodine can inhibit fermentation.
- Pack Tightly: Compress the cabbage firmly to release its juices and remove air pockets. Keeping the cabbage fully submerged in its brine prevents mold.
- Weight the Cabbage: Use a fermentation weight, a smaller jar filled with water, or even a clean stone to keep the cabbage submerged.
- Monitor for Mold: White scum on the surface is usually harmless yeast (called kahm yeast). Simply skim it off. Black, green, or fuzzy mold indicates contamination—discard the batch.
- Taste Test: Start tasting after 5 days. Fermentation can take up to 14 days or longer, depending on the temperature and your taste preference.
