The AMAZING Benefits of Fermented Foods

Fermented Foods

It’s been a little over two years since I began my journey into making fermented foods. It has been such a fun experience that I have really enjoyed! Who knew that crocks, covered major jars and natural carbonation bubbles could get someone so excited! I have to admit, at first I was scared to try it, and with each and every new ferment I would pray that I wouldn’t kill myself or my family, but the more I became comfortable and began to see the amazing benefits, I became hooked. This post will share with you the amazing benefits of fermented foods and why you should jump on the bandwagon and include these foods into your diet to improve your overall health and well-being.

What is Fermenting?

Fermentation has been used by humans for the production of food and beverages for centuries. Fermentation is employed for preservation in a process that produces lactic acid as found in such sour foods as pickled cucumbers, sauerkraut and yogurt, as well as for producing alcoholic beverages such as wine, beer and Kombucha. It is a metabolic process that converts sugar to acids, gases and/or alcohol. Fermented foods and beverages are high in natural probiotics and have many health benefits. The art of fermentation has been replaced with high heat pasteurization and commercial preservatives which means that are bodies are missing out on these beneficial bacterias. Many experts believe that this could be the reason for mysterious viruses, intestinal parasites and chronic health problems that seem to becoming more and more common.

Health Benefits of Fermented Foods

Fermented foods have numerous health benefits because they contain essential probiotics which help beneficial bacteria to flourish in the gastrointestinal system. Healthy gut flora helps to treat and prevent diseases such as:

  • Irritable Bowel Syndrome
  • Dermatitis
  • Obesity
  • Diabetes
  • Depression
  • Heart Disease
  • Common Cold

Fermented foods are the most potent form of probiotics available. One tablespoon of fermented sauerkraut contains more natural probiotics than an entire bottle of probiotic capsules. The beneficial bacteria helps to draw out toxins and heavy metals and helps our body to better absorb nutrients from our foods. You can honestly ferment just about anything! Yogurt, salsa, garlic, mustard, pickles and pretty much any fruit or vegetable!

Making your own fermented foods and drinks is very easy and extremely cost effective I always have something fermented and we include these foods and drinks into our diets daily. If you are looking to get started with fermented foods Click Here for Oh Lardy’s New Book- Oh Lardy’s Guide to Fermented Fruit and Vegetables and enter code FERMENT30 to get 30% off the price by November 26th! This book is nothing short of amazing! It goes into great details all about how to begin fermenting and helps you get past the fears and any problems that newbies might encounter! And the recipes have inspired me to create even more fermented goodies for my family! We love including fermented foods in our diet and have been enjoying the benefits they have to offer.




Probiotic Pico De Gallo

Probiotic Salsa

Pico De Gallo is a staple in Mexican cuisine. This salsa fresca is an uncooked salsa made with fresh ingredients. I make it often and with my fermentation obsession of course I had to share my favorite lacto-fermented version. Fermenting this salsa has many health benefits which you can read more about in this article. Here is my recipe for Probiotic Pico De Gallo. Enjoy!

Probiotic Pico De Gallo

  • Chopped Tomatoes (3-4 medium sized)
  • Chopped Onion (1/2 red or white)
  • Chopped Garlic (3-4 cloves)
  • Chopped/Seeded Jalapeno Pepper (1 medium)
  • Cilantro chopped (5 or 6 stalks)
  • Salt & Pepper
  • Lime Juice (1 small)
  • 2 Tbs. Whey

Chop all ingredients into a bowl and mix. Season with salt and pepper and add lime juice. Mix everything together and add whey and stir. Add everything to a fermenting jar (where to buy) and cover with a paper towel and secure with a rubber band. Allow it to sit on your counter for 36-48 hours to allow all the healthy probiotic cultures to do their thing. Once the fermentation process is over you can put a lid on the jar and keep in the fridge. It will last several weeks but will most likely be eaten before then since it is a yummy addition to Mexican dishes. It is great served along side my fermented salsa verde!

Have you jumped on the fermented foods bandwagon yet? What is your favorite fermented food or drink?

Probiotic Salsa



Lacto-Fermented Cranberries

Lacto-Fermented Cranberries


I love when I see fresh cranberries in our Co-op around the holidays. Of course I had to grab a bunch even if Thanksgiving was over. Cranberries have so many health benefits which you can read over on THIS post by LA Healthy Living.

I was looking for a new recipe other than just cranberry sauce. With my love of fermenting I began to try to find something new and unique. I came across a couple of cool recipes and viola! Created  my own little version of healthy lacto-fermented pickled cranberries. Here is the recipe:

  • 2 cups fresh cranberries (washed)
  • Fresh Ginger (1-inch cube) chopped in a few chunks
  • Lime Peel without pith
  • Sea Salt
  • Fresh Purified Water
  • Glass Jar
  • Weight (I use a zip lock sandwich bag filled with water.)
  • Whey (optional) Where To Buy


Add all ingredients into a jar. Mix salt and slightly warmed water until salt is dissolved. Make sure water is cooled before adding whey. Pour liquid into jar until cranberries are fully covered. Add weight and cover with a paper towel secured with a rubberband. Place the jar in a cool a place where it can remain untouched. For me it’s in my garage in my Fermentation Station, for some people it might be on top of their fridge, or in a laundry room. Just place it somewhere so that it can sit and ferment for about 3-4 weeks. When they are finished fermenting you can remove the weight, place a lid on the jar and store in the fridge.

Ginger and Lime

The lacto-fermented cranberries have a yummy tart pickled flavor and are full of probiotics. They make a wonderful addition to a cheeseboard, can be added as a garnish to a cocktail, or even eaten right out of the jar. My kids and I love having them for snack and they are healthy and nutritious.

Have you ever tried lacto-fermented cranberries? HERE is a great post by CheeseSlave on reasons why you should be adding fermented foods to your diet. 

Disclaimer:  Please note: I am not a medical professional. Please use your careful discernment and double check with your naturopath or doctor before taking any vitamins or supplements

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