The Five Easy-To-Prepare Fermented Foods, Their Recipes, and Nutritional Values

Let’s explore five fermented foods that are quite easy to prepare at home with simple ingredients. However, I need to remind you that fermented foods are probiotics-rich foods with numerous benefits, especially health.

Fermented foods have been in existence for hundreds and thousands of years among different cultures. Each of the probiotic-rich foods has a rich history and cultural significance, reflecting the diverse ways humans have harnessed the power of fermentation to preserve food and enhance its taste and nutritional value. Recently, nutritional and health experts are intensely advocating for the consumption of fermented foods due to their associated health benefits.

These fermented are readily available in grocery shops, but it’s advisable to prepare your probiotics at home to be sure of the quality of the final product. The recipes and preparatory lists enumerated below are simple and very easy to follow, and they originated from Asian and European countries. Give these fermented foods a trial and enjoy their tangy taste and numerous benefits they possess.

Yogurt

Yogurt is one of the oldest fermented foods, with evidence of its consumption dating back thousands of years. It is believed to have originated in the region of modern-day Turkey and Iran, where the nomadic tribes would carry milk in animal skin bags, which naturally fermented due to the warm climate and the presence of beneficial bacteria.

Recipe for Homemade Yogurt

Ingredients

• 1 liter of whole milk
• 2 tablespoons of plain yogurt with live cultures

Instructions

1. Heat the milk in a saucepan until it reaches about 180°F (82°C). This helps to kill any unwanted bacteria and prepare the milk proteins for culturing.
2. Let the milk cool down to about 110°F (43°C).
3. Add the plain yogurt with live culture to the milk and stir well to combine.
4. Pour the mixture into a clean container and cover it.
5. Place the container in a warm environment (about 110°F) for 6-12 hours until it thickens.
6. Refrigerate the yogurt for a few hours before serving, if you wish. Enjoy with fresh fruits or honey.r

Nutritional Value of Low-Fat Yogurt

Per 1 cup (245g):

• Calories: 154
• Protein: 13g
• Fat: 4g
• Carbohydrates: 17g
• Fiber: 0g
• Calcium: 448mg (45% DV)
• Vitamin B12: 1.3µg (54% DV)
• Riboflavin: 0.5mg (30% DV)
• Phosphorus: 352mg (35% DV)

Sauerkraut

Sauerkraut is believed to have originated in China over 2,000 years ago. Chinese laborers building the Great Wall of China would ferment cabbage in rice wine to preserve it for long periods. The practice was later brought to Europe by the Mongol Empire in the 13th century, where it became a staple in Germanic cuisine.

Recipe for Homemade Sauerkraut

Ingredients

• 1 medium cabbage
• 1 tablespoon of sea salt

Instructions

1. Thoroughly wash the cabbage under a running tap to remove all dirt.
2. Remove the outer leaves of the cabbage and set them aside.
3. Shred the cabbage finely and place it in a large bowl.
4. Sprinkle salt over the cabbage and massage it with your hands until it starts to release liquid. For strong cabbage that doesn’t release water with the massaging, dissolve salt in water and use.
5. Pack the cabbage tightly into a clean glass jar, ensuring it’s submerged in its own juice. Use the reserved leaves to cover the top.
6. Place a weight on top of the leaves to keep the cabbage completely, submerged.
7. Cover the jar with a lid and let it ferment at room temperature for 1-4 weeks, tasting periodically until it reaches your desired tanginess.
8. Once fermented, refrigerate and enjoy as a side dish or condiment.

Nutritional Value for Sauerkraut

Per 1 cup (142g):

• Calories: 27
• Protein: 1g
• Fat: 0g
• Carbohydrates: 6g
• Fiber: 4g
• Vitamin C: 21mg (24% DV)
• Vitamin K: 13.5µg (11% DV)
• Folate: 13µg (3% DV)
• Iron: 1.7mg (9% DV)

Kefir

The name “kefir” is derived from the Turkish word “keif,” meaning “good feeling.” Historically, it was made by fermenting milk in goatskin bags that were hung near doorways, so they would be knocked by anyone passing through, keeping the milk and kefir grains well-mixed. Kefir originated in the Caucasus Mountains, located between Europe and Asia.

Recipe for Homemade Kefir

Ingredients

• 1 liter of whole milk
• 1 tablespoon of kefir grains (bacteria and yeast that look like tiny cauliflower florets, bound together in a kefiran polysaccharide matrix)

Instructions

1. Place the kefir grains in a clean glass jar.
2. Pour the milk over the grains and stir gently.
3. Cover the jar with a cloth and secure it with a rubber band.
4. Let it sit at room temperature for 24-48 hours, stirring occasionally.
5. Once the milk has thickened and has a tangy taste, strain out the kefir grains using a plastic sieve.
6. Store the kefir in the refrigerator and start a new batch with the strained grains.

Nutritional Value for Homemade Kefir

Per 1 cup (240ml):

• Calories: 110
• Protein: 9g
• Fat: 2g
• Carbohydrates: 12g
• Fiber: 0g
• Calcium: 300mg (30% DV)
• Vitamin D: 100IU (25% DV)
• Vitamin B12: 0.9µg (15% DV)
• Riboflavin: 0.3mg (20% DV)
• Phosphorus: 250mg (25% DV)

Fermented Pickles

Fermented pickles have a long history that dates back over 4,000 years to ancient Mesopotamia (modern-day Iraq). The process of fermenting vegetables in a brine to preserve them was widely practiced in various ancient cultures, including those in Mesopotamia, Egypt, and India.

Fermented pickles differ from vinegar pickles in the recipe, method of preparation, and the nature of final product. Fermented pickles are made through natural fermentation procedure, they are rich in probiotics, and have tangy and complex flavor. On the other hand, vinegar pickles are made with vinegar brine, without fermentation and probiotics, and have sharp acidic flavor. Vinegar pickles are more crunchy than fermented pickles.

Recipe for Fermented Pickles

Ingredients

• 6-8 small-size cucumbers
• 3-4 cloves of garlic
• 2 tablespoons of sea salt
• 4 cups of water
• 1 tablespoon of dill seeds or fresh dill
• 1 tablespoon of peppercorns
• 1 bay leaf

Instructions

1. Dissolve the sea salt in water to create a brine.
2. Place the cucumbers, garlic, dill, peppercorns, and bay leaf in a clean jar.
3. Pour the brine over the cucumbers, ensuring they are fully submerged.
4. Cover the jar with a cloth and secure it with a rubber band.
5. Let it ferment at room temperature for 5-10 days, tasting periodically until you get the taste you desire.
6. Once fermented to your liking, cover the jar with a lid and refrigerate.

Nutritional Value for Fermented Pickles

Per 1 large pickle (135g):

• Calories: 17
• Protein: 0.9g
• Fat: 0.2g
• Carbohydrates: 3.7g
• Fiber: 1.6g
• Sodium: 785mg (33% DV)
• Vitamin A: 276IU (6% DV)
• Vitamin K: 25µg (21% DV)
• Potassium: 83mg (2% DV)

Beet Kvass

Kvass is a traditional fermented beverage originating from Eastern Europe, particularly Russia and Ukraine. It has been consumed for over a thousand years and is made from beets. Kvass is a mildly alcoholic drink (about 1% alcohol) known for its refreshing taste and probiotic benefits.

Recipe for Beet Kvass

Ingredients

• 500 g of beets, cleaned, peeled and chopped
• 1 tablespoon of sea salt
• 8 cups of water

Instructions

1. Place the chopped beets in a clean glass jar.
2. Dissolve the sea salt in water and pour over the beets, ensuring they are fully submerged.
3. Cover the jar with a cloth and secure it with a rubber band.
4. Let it ferment at room temperature for 2-5 days, tasting periodically.
5. Once it reaches your desired flavor, strain out the solids and store the liquid in the refrigerator.

Nutritional Value for Beet Kvass

Per 1 cup (240ml):

• Calories: 35
• Protein: 1g
• Fat: 0g
• Carbohydrates: 8g
• Fiber: 1g
• Sodium: 230mg (10% DV)
• Folate: 13µg (3% DV)
• Potassium: 125mg (4% DV)

The general rule of thumb for fermenting these products is to use salt free from anti-caking agents and iodine and unchlorinated water as these chemicals may interfere with the fermentation process. Percent DV stands for Daily Value in percent, which is the percentage of the recommended value for these vitamins and minerals in a standard 2,000-calorie daily diet.

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