5 Fun and Easy Recipes to Enjoy Fermented Foods Every Day!

So, you've read about fermented foods.

You know that yogurt, kefir, kimchi, sauerkraut, miso, and other cultured foods may offer a number of health benefits and that scientists are finding fermented foods fascinating.

Terrific.

*If you didn't get an opportunity to read the article on fermented foods, here it is!⬇️

The Strange World Of Fermented Foods 

Now with that out of the way, let's discuss the really important question:

What can you do with them?

Buying a jar of fermented products is one thing, but looking at that jar in your refrigerator three weeks later is quite another.

Don't worry, though, since these simple recipes will show you that absolutely NO fancy techniques OR equipment are needed to enjoy fermented foods.

*We have a few more ideas here for simple recipes!⬇️

Five On Fire 2: Twisted Recipes!*

1. Berry Yogurt Crunch

Yogurt is probably the easiest and most well-known fermented product of all.

We should also note that you need not eat it plain, unless you're enjoying the full wondrous flavor of cardboard.

Fruits and nuts make a particularly good complement to yogurt, providing fiber, antioxidants and a pleasing crunch.

Here's how:

You'll need:

1 cup plain yogurt with live and active cultures

1/2 cup fresh or frozen berries

1 tablespoon pieces of nuts

1 tablespoon oats or low-sugar granola

A little honey, if you'd like something sweet

Cinnamon, if you'd like something with flavor.

What to do:

Spoon the yogurt into a bowl

Add the berries, nuts and oats or granola

Drizzle with a little honey, if desired

Sprinkle with cinnamon

If using frozen berries, allow them to thaw slightly before adding to the yogurt; the released juice will make the mixture resemble a much more complicated dessert than it really is.

2. The Five-Minute Kefir Smoothie

Kefir is a fermented milk product, somewhat thinner than yogurt.

Another benefit of kefir's liquid consistency is that it lends itself well to smoothies.

Plus, who doesn't like smoothies?

Here's how:

You'll need:

1 cup plain kefir

1/2 banana

1/2 cup berries

1 tablespoon peanut or almond butter

A handful of spinach, if you're feeling really virtuous

A few ice cubes

What to do:

Blend all the ingredients in a blender until smooth

If the mixture is too thick, add a little water or more kefir

If it's too tart, add another banana or a little honey

If the spinach makes the resulting smoothie excessively green, call it a "wellness smoothie" and move on to the next recipe

Remember that if you ate fermented food for its live microorganisms, there's no need to heat your kefir up, just blend and drink.

*Smoothies are some of our favorite recipes! Here's another one of our favorites!⬇️

Something new for all of you!*

3. Quick Kimchi Rice Bowl

Kimchi doesn't have to be just a condiment, although no one will fault you if that's how you choose to eat it on a Tuesday.

One easy way to make a more substantial meal out of kimchi is to make it a rice bowl.

Here's how:

You'll need:

1 cup cooked brown or white rice

1/2 cup kimchi

1 cooked egg

1/2 cup cooked vegetables

1 teaspoon sesame oil

Sesame seeds or sliced green onions, if desired.

What to do:

Place the warm rice in a bowl

Add the cooked vegetables, then the egg

Top that with kimchi and a drizzle of sesame oil

Sprinkle with sesame seeds or green onions, if you have any

You can also add a piece of leftover chicken, tofu, beans or another protein to make a heartier bowl.

Important note: If you're eating kimchi or other fermented products for the good bacteria, don't cook it; the heat can destroy the cultures.

And, hey, this is also a great way to eat up the random container of previously cooked rice languishing in your fridge.

4. Sauerkraut Avocado Toast

Avocado toast has been around long enough to have developed its own retirement plan.

So let's give it a new hobby.

Here's how:

You'll need:

1 slice whole grain bread

1/2 ripe avocado

2 to 3 tablespoons sauerkraut

Freshly ground black pepper

An optional slice of tomato, cucumber or a sprinkle of sesame seeds

What to do:

Toast the bread

Smash the avocado on top of the bread

Add sauerkraut and your choice of other toppings

The creamy richness of the avocado complements the tart, fermented flavor of the sauerkraut, making this a surprisingly good combination.

If you've never had sauerkraut this way, now's a good time to try it.

Be sure to check the label if you're buying refrigerated sauerkraut.

If you're looking for the health benefits of live cultures, make sure the product hasn't been heat-treated or pasteurized after fermentation.

5. Easy Miso Dressing

Miso probably has the most intimidating reputation of any of these fermented products, but it should not.

This salty, savory Japanese paste is very potent stuff, so you don't need a lot of it.

Here's how:

You'll need:

1 tablespoon miso paste

1 tablespoon rice vinegar

1 teaspoon sesame oil

1 teaspoon honey

1 to 2 tablespoons warm water

A little grated ginger, if you want some zip

What to do:

Whisk the above ingredients together in a small bowl

Add enough water to thin the mixture to your liking

Use as a dressing on your vegetables, rice bowls, salads or cooked chicken.

Drizzle it on the side of a bowl of steaming white rice, if you're feeling particularly Japanese.

Use it as a marinade, if you please, bearing in mind that miso can make dishes rather salty, so you don't want to add more than you need.

*We do salad recipes too!⬇️

Refreshing Summer Tuna Salad: A Perfect Picnic Companion*

A Little Fermentation Goes a Long Way

Did you notice something about each of these five recipes?

None of them requires you to upend your entire diet in favor of cultured products.

That's by design.

Adding a few fermented products to your diet can be an easy way to increase your intake of fiber, protein and other nutrients.

Start by adding the ones you enjoy most.

Try having yogurt instead of a breakfast cereal.

Blend a kefir smoothie.

Make a rice bowl with kimchi, put some sauerkraut on your sandwiches or try using miso as a dip or dressing.

Then watch your good bacteria flourish.

Remember also that while "fermented foods" might sound healthy, they can also be high in sugar or salt, depending on the product.

Read the label.

And if you're looking for live cultures, make sure the product you're buying actually contains them.

Your gut is home to tens of trillions of microorganisms, and scientists are just beginning to understand what these little creatures need to stay healthy.

Why not give them something interesting to eat?

Which of these fermented-food recipes are you most looking forward to trying?

New here? Start here.

"Your Health Is Your Wealth!!"