Fermented Garlic Honey with Fresh Rosemary
This Recipe is for Members Only Get access to this recipe and our entire cookbook & recipe collection for just $1 Get Instant Access Here …
Recipe Type
Fermentation Recipes Recipes
148 recipes · 6 subcategories
Curated by Evelina Melnikova
I got into fermentation before I went gluten free, which turned out to be a lucky accident. When I was diagnosed with celiac disease in 2017, I already had a kombucha SCOBY on my counter, a jar of water kefir grains in the pantry, and a basic understanding of how beneficial bacteria work. What I did not realize at the time was how important fermented foods would become for healing my gut.
The connection between celiac disease and gut health is well documented. Years of undiagnosed gluten exposure damages the intestinal lining, and even after going strictly gluten free, healing takes time. Fermented foods introduce beneficial bacteria that support that process. I am not a doctor and I am not prescribing anything, but the difference I noticed after making yogurt, kefir, and fermented vegetables a daily part of my diet was significant. Less bloating, better digestion, more energy. My gastroenterologist was encouraging about it.
Starting with fermentation can feel intimidating, but the basic science is simple. Our fermentation temperature and time guide shows you exactly how long each type takes at your kitchen temperature. You are creating conditions that favor good bacteria and yeast over the harmful kind. Salt and an anaerobic environment for vegetables. Milk and a bacterial culture for yogurt. Sugar water and kefir grains for water kefir. The bacteria do the actual work. Your job is mostly to provide ingredients and stay out of the way.
Yogurt is where I recommend most people start because it requires the least equipment and produces something you will actually use every day. All you need is milk, a starter culture, and a way to keep it warm for 8 to 12 hours. An Instant Pot works perfectly. From there, water kefir is an easy next step because the grains are almost impossible to kill and the fermentation cycle is just 24 to 48 hours.
Plant based cheese is the section I am most proud of on this site. We have 24 recipes for nut based and seed based cheeses that ferment using the same cultures as dairy cheese. The results are surprisingly complex in flavor and texture. Cashew brie, almond feta, macadamia ricotta. These are not the rubbery store bought vegan cheeses. They are cultured, aged in some cases, and genuinely delicious.
There are 142 recipes here spanning seven subcategories, from beginner friendly yogurt to more advanced fermentation projects like kimchi and jun tea.
Editor's Picks
Simple Napa Cabbage Kimchi Recipe from Scratch
This Recipe is for Members Only Get access to this recipe and our entire cookbook & recipe collection for just $1 Get Instant Access Here …
Sauerkraut Recipe from Scratch
This Recipe is for Members Only Get access to this recipe and our entire cookbook & recipe collection for just $1 Get Instant Access Here …
Simple Fermented Pickles
This Recipe is for Members Only Get access to this recipe and our entire cookbook & recipe collection for just $1 Get Instant Access Here …
Frequently Asked Questions
-
Research increasingly supports the gut health benefits of fermented foods. They contain live beneficial bacteria that can help diversify your gut microbiome. A Stanford study found that a diet high in fermented foods increased microbial diversity and decreased inflammatory markers. Yogurt, kefir, sauerkraut, and kimchi are among the most studied options.
-
Yogurt and sauerkraut are both excellent for beginners. Yogurt needs just milk and a starter culture, plus a warm spot for 8 to 12 hours. Sauerkraut needs only cabbage and salt, massaged together and left to ferment in a jar for a week or two. Both are forgiving and hard to mess up.
-
Most are, but not all. Traditional soy sauce is fermented with wheat. Some beers and malt vinegars contain gluten. Tempeh is sometimes made with barley. Yogurt, kefir, kombucha, sauerkraut, kimchi, water kefir, and most pickled vegetables are naturally gluten free. Always read labels on store bought fermented products.
-
It varies by product. Water kefir takes 24 to 48 hours. Yogurt takes 8 to 24 hours depending on how tangy you want it. Sauerkraut needs 1 to 4 weeks. Kombucha takes 7 to 14 days for the first fermentation plus 2 to 4 days for carbonation. The longer you ferment, generally the more tangy and probiotic rich the result.
-
Water kefir is a fizzy probiotic drink made by fermenting sugar water with water kefir grains. Milk kefir uses a different culture to ferment dairy milk into a tangy, drinkable yogurt like beverage. Both are probiotic rich but water kefir is dairy free, making it suitable for vegans. The grains look different and are not interchangeable.
-
Fermentation is one of the safest food preservation methods when done properly. The acidic environment created by beneficial bacteria prevents harmful organisms from growing. Trust your senses: if something smells foul rather than pleasantly sour, has visible mold on the surface, or looks or tastes off, discard it. Properly fermented foods should smell tangy and clean.
-
For most ferments, you need glass jars, a way to cover them that allows gas to escape, and the specific culture or starter for what you are making. Mason jars with loose lids work fine for sauerkraut and pickles. An Instant Pot or yogurt maker works for yogurt. Swing top bottles are ideal for carbonating water kefir and kombucha. You do not need expensive specialized equipment.
-
You need a SCOBY, black or green tea, sugar, and a large glass jar. Brew sweetened tea, let it cool, add the SCOBY and some starter liquid, and cover with a cloth. First fermentation takes 7 to 14 days. Then bottle with fruit or juice for a second fermentation of 2 to 4 days for carbonation. Our kombucha guide walks through every step.
-
Once fermentation reaches the flavor you want, move the product to the refrigerator to slow down the process. Yogurt and kefir should always be refrigerated after culturing. Sauerkraut and pickled vegetables keep for months in the fridge. Kombucha and water kefir should be refrigerated after the second fermentation to maintain carbonation.
Related: