I’ll let you in on a little secret. As much fun as I’ve been having with Ferment Fridays over on Snapchat, I still feel like I get stuck in a fermenting rut now and then. Food ruts are the pits, aren’t they? I knew I had to snap out of it.
In the spirit of nutrient density, gut health, and trying new things I thought it’d be fun to round up some of the tastiest paleo autoimmune protocol probiotics you can find. YES! AIP fermented foods.
What are you waiting for?
Are you new to fermenting? Still mustering up the bravery to try? DO IT. I had no idea what I was doing when I first started, but I started. I read along the way, I learned, and I even failed a few times. BUT I also had delicious successes. Over time ferments became a daily bite for me and I’ve gotten into a routine where I’m making a new batch of at least one ferment weekly, in addition to doting over my kombucha and water kefir.
What AIP ferments can we make?
Sauerkraut, white (read: nightshade-free) kimchi, lacto-fermented okra, cauliflower, carrots, beets, kvass, water kefir, coconut milk kefir, coconut milk yogurt, kombucha, cucumbers, fermented jams, chutneys, pickled fruits, AND pickled ginger. Not to mention all the flavor combinations that emerge with the addition of herbs, rhizomes (e.g. ginger and turmeric), aromatics, and fruits.
Can’t I just buy my ferments at the store?
Sure. If 1) it’s in the refrigerated section 2) all of the ingredients are AIP compliant 3) you have money to burn. 😉 When I’m out of town I might buy a jar of Bubbies sauerkraut or buy the occasional case of GT’s gingerade from Costco before a camping trip, but lawsie, those price tags kill me. I also understand that not everyone lives near a store that carries raw, unpasteurized foods (myself included, it’s seriously a “treat” when I get to shop at one when I visit family on the west side of our state).
Pickles on the shelf are not fermented, they’re pickled with distilled vinegar. Sauerkraut in a can is not raw, it’s made shelf-stable. You also need to be a label sleuth with seemingly innocent things like kombucha (sneaky stevia) and raw unpasteurized pickles (ninja mustard seed).
AIP Lacto-Fermented Kimchis and Krauts
• Garlic Sauerkraut @ Enjoying this Journey
• No Fail No Pound Sauerkraut @ Phoenix Helix
• White Kimchi (Baek Kimchi) @ Provincial Paleo
• Ginger Turmeric Sauerkraut @ Enjoying this Journey
• Red Cabbage Kimchi with Peach @ Provincial Paleo
• Carrot Ginger Sauerkraut @ Enjoying this Journey
• Easy Homemade Sauerkraut @ Gutsy By Nature
• Ginger and Garlic Flavored Sauerkraut @ Simple Pure Beauty
• Pineapple Turmeric Sauerkraut @ Fermented Food Lab
• Sauerkraut @ Prepare & Nourish
• Beet and Red Cabbage Sauerkraut @ detoxdiy
AIP Lacto-Fermented or Pickled Vegetables
• Ginger Turmeric Cauliflower @ Enjoying this Journey
• Lacto-Fermented Radishes @ It’s Me, Charlotte!
• Smoked Pickles @ Enjoying this Journey
• Fermented Rainbow Ginger Carrots @ The Paleo PI
• Fermented Cucumber Pickles @ Fresh Tart
• Fermented Horseradish @ Divine Health From the Inside Out
• Lacto-Fermented Red Onions @ Delicious Obsessions
AIP Lacto-Fermented Fruits, Spreads, and more
• Fermented Cranberry Relish @ Provincial Paleo
• Fermented Spiced Watermelon Rinds @ Sweet Potatoes and Social Change
• Moroccan Preserved Lemons @ Nourished Kitchen
• Lacto-Fermented Apple Sauce @ The Coconut Mama
• Lacto-Fermented Cranberry Honey @ Bare Root Girl
• Apple & Beetroot Relish @ Nourished Kitchen
• Sweet and Sour Cinnamon Apples @ Bare Root Girl
AIP Fermented Drinks and Yogurts
• Turmeric Tonic Kombucha @ Autoimmune Paleo
• Coconut Kefir Yam Ginger Smoothie @ Heal Me in the Kitchen
• Two-Ingredient Instant Pot Coconut Milk Yogurt @ Sweet Treats
• Honey Jun Soda @ Forest and Fauna
• Coconut Milk Yogurt @ Gutsy By Nature
• Cinnamon Coconut Water Kefir @ A Harmony Healing
• Basic Kombucha @ Gutsy By Nature
• Coconut Water Kefir @ The Coconut Mama
• Water Kefir @ Whole Natural Life
• Beet Kvass @ The Coconut Mama
• Raspberry Kombucha @ Whole Natural Life
• Fizzy Lemon Peach Kombucha Slushy @ Bare Root Girl
• Turmeric/Ginger Bug @ It Takes Time
• Strawberry Kombucha @ Whole Natural Life
• When fermenting vegetables (e.g cauliflower, carrots, broccoli, onions, garlic, asparagus, parsnip, squash, radish, etc.), a good rule of thumb is to use a 2% brine (also use a 2% solution if you need brine to supplement your sauerkraut). I use one type of salt for my fermenting (with the exception of my Smoked Pickles) so I’ve got a handle on how much to use (10 grams of my salt is what I’d call a “shy” TB).
• For sauerkraut, since we use salt to pull out water from the vegetables to make the brine, you’ll need to weigh your vegetables and do a little math to find the 2%. For example, for every 100 grams of cabbage, you will need 2 grams of sea salt. 1 lb is roughly 450 grams (so 1 lb of cabbage needs about 9 grams of salt). When adding supplemental brine to sauerkraut, a good rule of thumb is to use a 2% salt/water brine.
• If you’re just starting out with fermenting or using a different type of salt than your normal, always WEIGH your salt. Discrepancies in salt weight can change the salinity of ferments.
A quick break down for 2% brines:
one cup water : 5 grams salt // two cups water : 10 grams salt // three cups water : 15 grams salt // one quart (four cups) water : 19 grams salt
• Whether you choose to use a fido jar or top your jar with a tight lid (burping the jars daily), a coffee filter secured with a rubber band (spraying the filter with vinegar daily), or a fermenting lid – you can enjoy ferments in a matter of a few days (or weeks, depending on your ferment).
• Joanna shares her essential fermenting tips with us: How to Ferment Your Vegetables.
• Feel like busting some kombucha myths? Check out Eileen’s post.
• If you run into problems with your current batch of kombucha, try these kombucha troubleshooting tips.
• Looking for ways to flavor your kombucha? Check out this list!
• Keep your SCOBYs happy in their own hotel.