Easy To Follow Fermentation Recipes For Beginners - It's A Love/love Thing (2024)

Fermenting food is some of the easiest food preservation that there is. These fermentation recipes for beginners will help you and your family to restore your gut health with beneficial microbes. There’s also great fun and a fun new hobby.

Fermenting is a lost art that is now resurfacing in popularity. It has literally changed my life. Has it changed yours? Few things are really life-changing, you know, but the process of fermenting foods into high-enzyme, high-probiotic life-giving creations has helped turn our health around in a way that not much else has.

I had first read about fermented foods from the health cookbook that started it all for me:Nourishing Traditions. It seemedsointimidating at first, and it was a while before I was brave enough to try it on my own. Eventually, after learning a bit more, I became comfortable with the process and now really enjoy it. We’ve usually got something fermenting over here on the countertop or in the pantry. Weird, yes, but not really… not if you go way back. It’s an ingenious historical method of storing food.

I will never forget how unsure I was getting started, and so I want to share these 15 EASY fermenting recipes with you. They are all simple, and for the fermenting beginner.

The best way to start fermenting is just to start fermenting. 🙂 So try some of these out and watch your body thank you in the process.

Be sure to check out our Fermentation Pinterest board for more inspiration!

Contents

Easy Fermentation Recipes For beginners Video

Easy Fermentation Recipes For beginners

Each of these recipes is tried and tested. I am sure that you will have great success with your first beginner fermenting projects!

Fermented vegetable recipes

Sauerkraut

Easy To Follow Fermentation Recipes For Beginners - It's A Love/love Thing (1)

Fermented foods are one of the best ways to get powerful probiotics into your diet, and this Easy Homemade Sauerkraut Recipe from Whole New Mom is likely the most frugal and the simplest way to do it. Saurkraut is made with cabbage and salt, and the resulting brine can be used in many other fermenting recipes.

Easy Homemade Sauerkraut from Whole New Mom

Pickles

Many recipes for pickles or pickled cucumbers are quick pickles – essentially just cucumbers plus vinegar and spices. This easy to follow dill pickles recipe actually involves fermenting your cucumbers, so it’s a great step up from simple vinegar pickles.


Ridiculously Easy Homemade Dill Pickles from Primally Inspired

Carrots

Our beginner-friendly fermented carrots recipe is a twist on lacto-fermentation and is essentially wild fermented using the natural bacteria from the air and from the carrots. You could even add some saurkraut brine if you have leftovers!

Mushrooms

Fermented Mushrooms from Oh Lardy

Oh Lardy literally wrote the book on fermenting, and so when they released this recipe for fermented mushrooms I had to try it. It is so, so easy and a perfect ferment for beginners. It has a simple ingredient list and uses a bit of culture starter. You could use brine or saurkraut brine if you don’t have the culture starter though.

Garlic

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Fermented Honey Garlic by Grow Forage Ferment

This fermented honey garlic is the perfect thing to make to boost your immune system! Both honey and garlic have strong medicinal benefits, so you’ll want to have this delicious home remedy on hand for cold and flu season.

Made with only raw honey and organic garlic, fermented honey can’t be any easier and it’s super tasty, too! Perfect drizzled over pizza or veggies, fermented honey garlic is a great way to add fermented foods into your diet.

Cauliflower

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Easy Beginner Fermented Cauliflower Bites by Attainable Sustainable

These crunchy cauliflower bites are excellent for snacking, packs a probiotic punch and is full of beneficial microbes. Serve this fermented vegetable recipe on a crudite platter, alongside a sandwich, or straight out of the jar.https://www.attainable-sustainable.net/lacto-fermented…/

Hot Sauce

Fermented Hatch Chiles from It’s a Love/Love Thing

It turns out you can combine your love of hot sauce with the health benefits and good bacteria from fermenting! I used a basic fermenting method to make hatch chiles. If you want to make this into a sauce, simply blend with an immersion blender after the fermentation process. Yum!

Turmeric

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Fermented Turmeric from Practical Self Reliance

Fermented turmeric is a natural anti-inflammatory, and the fermentation process makes the compounds more bio-available than regular turmeric.

When you lacto-ferment turmeric, you enable its anti-inflammatory property, curcumin, to become more bioavailable. Try fermented turmeric over your next wok or Ramen bowl.

Fermented Turmeric from It Takes Time

This recipe for fermented turmeric has an option for sugar brine or salt brine, plus has links to 4 different ways to use your fermented turmeric.

Kimchi

I’m hesitant to include a kimchi recipe in this list, because kimchi requires a lot more ingredients than any of the recipes above. But, it is one of the most popular fermenting recipes and a way to really level up your fermenting skills. This recipe has detailed step by step instructions, so even a complete beginner can follow along.

Fermented Drinks Recipes

Kefir

There are two types of kefir, milk and water. They can both be used to make a variety of drinks.

Water Kefir

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Easy Water Kefir Recipe from It’s a Love Love Thing

Water kefir sort of changed my life.Does that sound unbelievable? It’s true; if I could pinpoint one change we made that made the most difference in our lives, I would chalk it up to water kefir. That fizzy, bubbly, tingly, probiotic vitamin powerhouse. It was our first ferment that I kept up with, kind of like my gateway ferment.

Kefir is a great beginner fermentation project. You don’t need much in the way of space or tools, and you can usually pick up some kefir grains either cheaply or free from someone else who is making kefir regularly. If you don’t know anyone who is making kefir, you can grab them from Amazon.

Milk Kefir

Milk kefir is made in exactly the same way as water kefir but using milk instead of water. You can use any type of milk so long as it has lactose. Unfortunately, you can’t use milk kefir grains to make water kefir.

Theoretically, you should be able to drink dairy milk kefir even if you are lactose intolerant. But I have found that the small amounts of lactose will still upset my stomach.

A Simple Guide to Making Homemade Yogurt & Kefir from Weed ‘em & Reap

Probiotic Soda

Lacto-fermented Blueberry Soda from Fearless Eating

Did you know that the commercial sodas that we drink today evolved from healthful lacto-fermented beverages?

Fermented beverages were made from roots, leaves, and barks. You might think of root beer and sasparilla, which are two modern examples which you can occasionally find made from traditional ingredients.

Modern sodas have nothing healthy about them, but this delicous recipe has all the benefits of a fermented drink, plus the sweet taste of blueberries.

You can use whey or another starter, like a ginger bug or kefir.

Kombucha

How to Make Kombucha – A Beginner’s Guide from Delicious Obsessions

Brewing kombucha is one of the best beginner fermentation recipes. There is absolutely no reason to be intimidated when making your first batch. It’s simple and super fun. And you can always start again, because each batch is so cheap to make. I only wish I had started brewing earlier!

This recipe contains details for your first fermentation as well as how to use fruit juice to flavor your second fermentation.

Yogurt

Homemade Yogurt from Nourished Kitchen

Yogurt is a really simple cultured food that you can make overnight. This recipe relies on a yogurt maker, which means it’s basically foolproof. You can use any type of yogurt maker but I love this one.

Coconut yogurt by It’s a Love Love Thing

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Not feeling the lactose love from whole milk? Our recipe for coconut yogurt is ridiculously simple and doesn’t need a yogurt maker – just a mason jar in the oven overnight. It also uses probiotic powder instead of leftover yogurt or commercial starter.

Fermented Fruits Recipes

Oranges & Honey Syrup from Attainable Sustainable

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Combine fragrant Meyer lemons and raw honey into a syrup-y concoction. Use this basic lemon honey recipe for everything from soothing sore throats to making a delightful vinaigrette!

Orange & Onion Vinegar

Fermented orange and onion (in a vinegar base) from Fresh Bites Daily

Ketchup

Lacto Fermented Ketchup from The Homesteading Hippy

My kids put ketchup on just about everything. It’s a legitimate kitchen staple. So, when I found this recipe for a healthier ketchup, that includes all the positives of fermented foods like better gut health and increased probiotics, i jumped at the chance! It’s a simple beginner ferment recipe

Watermelon

Fermented Watermelon Rind Pickles from Real Food RN

This recipe for watermelon rind pickles uses an airlock lid device which makes fermenting super simple. There is no need to ‘burp’ your recipe, and you can be sure that no nasty bugs are getting in there with your ferment.

Which are the best vegetables to ferment?

You can ferment just about any fruit or vegetable that you can think of. Everything from beets, to apples to cabbage or pineapple can be fermented. As you can see on our list of easy fermenting recipes for beginners, there are many ways to ferment, and a great recipe for every fruit and vegetable.

What supplies do i need to start fermenting?

As a beginner, you can start with some simple equipment for your first few batches of fermented foods.

For probiotic fermented beverages like kombucha, kefir and soda, you just need a big jar for your first ferment, and some fermentation bottles for your second ferment (which is where you add flavors and the carbonation builds).

The most popular fermenting bottles are these ones. They are great because the lids are nice and snug, no metal comes into contact with your liquid and they are easy to ‘burp’. Another important point is that they are really solid, so less likely to explode if there is too much air buildup.

[amalinkspro type=”showcase” asin=”B08GG9PJ68″ apilink=”https://www.amazon.com/dp/B08GG9PJ68?tag=lovething-20&linkCode=osi&th=1&psc=1″ new-window=”true” addtocart=”true” nofollow=”true” sc-id=”6″ img-sizes=”500:500″ imgs=”https://m.media-amazon.com/images/I/41CC7M15WWL._SL500_.jpg” link-imgs=”false” specs=”Superior Bottle- Crafted of heavy-duty glass, this bottle is of the best quality out there. The rugged bottom ensures it stands steady on surface. Clear, with the original Grolsch design, it looks beautiful on the table, while being supremely functional and durable.” btn-color=”#ff9900″ btn-text=”Buy on Amazon” alignment=”aligncenter” hide-prime=”0″ hide-image=”0″ hide-price=”0″ hide-button=”0″ width=”600″]Glass Swing Top Beer Bottles – 16 Ounce (6 Pack) Grolsch Bottles, with Flip-top Airtight Lid, for Carbonated Drinks, Kombucha, 2nd Fermentation, Water Kefir, Clear Brewing Bottle.[/amalinkspro]

For your main fermenting vessel, any large jar will do, but I love these ones:

[amalinkspro type=”showcase” asin=”B075JQR2KD” apilink=”https://www.amazon.com/dp/B075JQR2KD?tag=lovething-20&linkCode=osi&th=1&psc=1″ new-window=”true” addtocart=”true” nofollow=”true” sc-id=”6″ img-sizes=”500:500″ imgs=”https://m.media-amazon.com/images/I/41C1cBfc9dL._SL500_.jpg” link-imgs=”false” specs=”These gallon glass jars with lids wide mouth have a 4-1/3 (110mm) diameter opening.” btn-color=”#ff9900″ btn-text=”Buy on Amazon” alignment=”aligncenter” hide-prime=”0″ hide-image=”0″ hide-price=”0″ hide-button=”0″ width=”600″]Large Glass Jars with Lid – Wide Mouth 1 Gallon Glass Jar with Lid – Glass Gallon Jar for Kombucha & Sun Tea – Gallon Mason Jars are Large Glass Jars with Lids 1 Gallon for Food Storage – Large Jars with Airtight Plastic Lids 2 Pack[/amalinkspro]

Other items that you might need include a strainer, funnel and teapot. Most of these things you will find in your house, but if not, check out these supplies on Amazon.

[amalinkspro type=”showcase” asin=”B00LW7OR4A” apilink=”https://www.amazon.com/dp/B00LW7OR4A?tag=lovething-20&linkCode=osi&th=1&psc=1″ new-window=”true” addtocart=”true” nofollow=”true” sc-id=”6″ img-sizes=”394:500″ imgs=”https://m.media-amazon.com/images/I/41+H37Q13DL._SL500_.jpg” link-imgs=”false” specs=”MADE BY KOMBUCHA BREWERS FOR KOMBUCHA BREWERS: This kit has everything you need to start brewing your own kombucha at home. Our best in the industry kombucha cultures, equipment, and instruction will turn you into a kombucha-brewing rockstar in no time.” btn-color=”#ff9900″ btn-text=”Buy on Amazon” alignment=”aligncenter” hide-prime=”0″ hide-image=”0″ hide-price=”0″ hide-button=”0″ width=”600″]The Kombucha Shop Kombucha Starter Kit – 1 Gallon Brewing Kit Includes All The Essentials Required for Brewing Kombucha At Home[/amalinkspro]

For fermenting vegetables, most of the recipes here are made in large mason jars, just like this one.

[amalinkspro type=”showcase” asin=”B094CWXSD3″ apilink=”https://www.amazon.com/dp/B094CWXSD3?tag=lovething-20&linkCode=osi&th=1&psc=1″ new-window=”true” addtocart=”true” nofollow=”true” sc-id=”6″ img-sizes=”500:500″ imgs=”https://m.media-amazon.com/images/I/51JufQZtczL._SL500_.jpg” link-imgs=”false” specs=”SET OF 3 HIGH QUALITY MASON JARS – Our 64 oz mason jars are made of USDA approved highest quality glass for maximum durability. They are Lead-Free, BPA free, dishwasher safe, waterbath safe, and freezer safe if filled less than 42oz. And the silver lids are lab certified corrosion-resistant material.” btn-color=”#ff9900″ btn-text=”Buy on Amazon” alignment=”aligncenter” hide-prime=”0″ hide-image=”0″ hide-price=”0″ hide-button=”0″ width=”600″]Wide Mouth Mason Jars 64 oz 3 Pack Half Gallon Mason Jars with Airtight Lid and Band, Large Clear Glass Mason Jars for Canning, Fermenting, Pickling, Storing[/amalinkspro]

For saukraut and kimchi, a fermenting crock can be a good idea as it helps to keep bugs out while allowing your ferment to burp naturally.

[amalinkspro type=”showcase” asin=”B06XDS357N” apilink=”https://www.amazon.com/dp/B06XDS357N?tag=lovething-20&linkCode=osi&th=1&psc=1″ new-window=”true” addtocart=”true” nofollow=”true” sc-id=”6″ img-sizes=”454:500″ imgs=”https://m.media-amazon.com/images/I/41kFC1eIaAL._SL500_.jpg” link-imgs=”false” specs=”START FERMENTING TODAY: Ferment food the traditional way with our water channel crock jar, lid, weights, and wood tamper.” btn-color=”#ff9900″ btn-text=”Buy on Amazon” alignment=”aligncenter” hide-prime=”0″ hide-image=”0″ hide-price=”0″ hide-button=”0″ width=”600″]Humble House SAUERKROCK Fermentation Crock with Fully Glazed Weights and Cabbage Tamper – 2 Liter (0.5 Gallon) German-Style Water Sealed Jar in Traditional Brown for Fermenting Sauerkaut, Kimchi, Pickles[/amalinkspro]

My absolute FAVORITE fermenting vessel is Fido Jars. Pretty much perfect results each time I ferment where a lid is needed.

[amalinkspro type=”showcase” asin=”B072M8GHN2″ apilink=”https://www.amazon.com/dp/B072M8GHN2?tag=lovething-20&linkCode=osi&th=1&psc=1″ new-window=”true” addtocart=”true” nofollow=”true” sc-id=”6″ img-sizes=”500:488″ imgs=”https://m.media-amazon.com/images/I/41zdp7q2GWL._SL500_.jpg” link-imgs=”false” specs=”Includes Two 1.5 Liter ( 50.72 Ounce) Bormioli Rocco Fido Clear Canning Jar – Made in Italy” btn-color=”#ff9900″ btn-text=”Buy on Amazon” alignment=”aligncenter” hide-prime=”0″ hide-image=”0″ hide-price=”0″ hide-button=”0″ width=”600″]Bormioli Rocco Fido Clear Glass Jar with 85 mm Gasket, 1.5 Liter (Pack of 2)[/amalinkspro]

Easy To Follow Fermentation Recipes For Beginners - It's A Love/love Thing (2024)

FAQs

What is the easiest thing to ferment? ›

Vegetables are possibly the easiest and quickest fermentation: cut the vegetables, place in glass jars and submerge completely in the brine for 1-2 days until fermented (you'll know it's ready once the ferment has developed a ˜tangy' taste). Then, keep the jar in cold storage.

What are the simplest fermented foods? ›

The 5 easiest fermented foods to make at home
  1. Kefir. Topping our list is kefir, a nutritious cultured dairy drink. ...
  2. Yogurt. Homemade yogurt is a wholesome food, rich in nutrients. ...
  3. Kefir Soda. Kefir Soda is a probiotic, refreshing, naturally effervescent drink. ...
  4. Sauerkraut. ...
  5. Kimchi.
May 26, 2023

What are the top 10 fermented foods? ›

Top 10 fermented foods for great Gut Health
  • Fermented Vegetables.
  • Tempeh.
  • Sauerkraut.
  • Kimchi.
  • Kombucha.
  • Water kefir.
  • Other probiotic drinks such as Apple cider vinegar or Red wine vinegar.
  • Various other cultured products such as sourdough.
Dec 30, 2022

How to ferment for beginners? ›

How to ferment vegetables
  1. Begin by thoroughly sterilising your chosen jar. Wash it with warm soapy water and dry it well. ...
  2. Prep your vegetables. ...
  3. Make a brine. ...
  4. Add your veg to the jar. ...
  5. Pour over the brine. ...
  6. Leave to ferment at room temperature. ...
  7. Pop it in the fridge to finish fermentation.
Apr 7, 2022

What is the best fermentation starter? ›

Here's a list of fermentation starter options worth looking into:
  • Whey from kefir, clabbered raw milk or straining yogurt.
  • Brine from fermented vegetables (sauerkraut, sour pickles, etc.)
  • Jun Tea or Kombucha.
  • Water Kefir.
  • A high-quality probiotic supplement.
  • Packed commercial starter culture.

What is simplest type of fermentation? ›

Homolactic fermentation (producing only lactic acid) is the simplest type of fermentation. Pyruvate from glycolysis undergoes a simple redox reaction, forming lactic acid. Overall, one molecule of glucose (or any six-carbon sugar) is converted to two molecules of lactic acid: C6H12O6 → 2 CH3CHOHCOOH.

Who Cannot eat fermented foods? ›

People Who Shouldn't Eat Fermented Foods
  • People with Histamine Intolerance. ...
  • People with Compromised Immune Systems. ...
  • Children and Pregnant Women. ...
  • People with Digestive Disorders. ...
  • People on a Strict Sodium-Restricted Diet. ...
  • Gas and Bloating. ...
  • Diarrhea. ...
  • Allergic Reactions.
Mar 15, 2023

What fermented foods are healthiest? ›

Fermented Foods for Gut Health
  • Kefir.
  • Plain Yogurt.
  • Dry Curd Cottage Cheese or Farmer's Cheese, or fermented cottage cheese.
  • Certain aged cheeses (check label for live and active cultures)
  • Fermented Vegetables.
  • Tempeh (choose gluten free)
  • Miso (refrigerated)
  • Pickles (in salt, not vinegar)
Jun 19, 2019

What vegetables are good for fermentation? ›

In alphabetical order, the best vegetables for fermenting include cabbage, carrots, cauliflower, cucumbers, garlic, kohlrabi, peppers, radishes, snap beans and turnips.

What happens when you start eating fermented foods? ›

Fermented foods can bolster the gut microbiome, creating a healthier mix of microbes and strengthening the walls of the intestines to keep them from leaking.

Does apple cider vinegar count as a fermented food? ›

Apple cider vinegar is made through a process called fermentation. The process has two steps. First, the apples are crushed and yeast is added to speed up the fermentation process, so the sugar converts into alcohol after a few weeks.

Is it OK to eat a lot of fermented foods? ›

Little and often is better than consuming a large amount of fermented food once a week because you need to keep energising the microbes in your gut. Choose foods that have multiple microbes, to keep your diet as diverse as possible.

What is the easiest fermentation to make? ›

Sauerkraut is probably the easiest ferment to try your hand at, translated from German as 'sour cabbage' it really is tastier than it sounds. This is a classic, simple sauerkraut recipe.

How to make a fermentation starter? ›

Skimming the juice from a jar of sauerkraut or a few tablespoons of brine from a batch of pickles will give you an instant starter culture. Use this for any other vegetable ferment you'd like to start. Also consider using it to culture a salad dressing, fermented salsa, relish, or even a fruit-based ferment.

What fruits are easy to ferment? ›

Also known as umeboshi plums, they are used to season rice and various dishes. Most stone fruit (peaches, cherries, apricots, etc.) are very suitable for fermentation. Citrus fruit also work well: lemons, limes, and oranges are among our favourites.

What is the easiest alcohol to ferment at home? ›

Mead or honey wine is the oldest and simplest form of fermentation.

What is the easiest fruit to ferment? ›

Lemons, berries, and tropical fruits are great choices for fermentation.

What is the easiest vegetable to ferment? ›

Cabbage is a relatively inexpensive and easy vegetable to ferment, and there are many options for creating flavors you might like. Experiment with herbs and spices such as ginger, garlic, hot pepper, caraway seeds, curry powder, and turmeric.

Which is best for fermentation? ›

Here are nine of the best fermented foods to include in your diet.
  • Kefir. Kefir is a fermented milk drink believed to have originated in the Caucasus region thousands of years ago. ...
  • Kimchi. ...
  • Sauerkraut. ...
  • Yogurt. ...
  • Miso. ...
  • Some cheeses. ...
  • Sourdough bread. ...
  • Apple cider vinegar.
Mar 18, 2024

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