True, “fermented” is not the sexiest word. Still, once you know the health benefits and flavor rewards that fermented foods can offer, you’ll be scrambling to include as many as you can in your everyday diet! A category that ranges from condiments and seasonings to beverages and plant-based proteins, fermented foods can seamlessly be incorporated into every meal of the day.
Popular around the world, fermented foods are also vastly different, each adding complexity and excitement to your food. Bewildered by the live cultures? Overwhelmed by the microorganisms? Read on, and “fermented” will soon be the hottest word in your kitchen.
What are fermented foods?
Fermented foods fall into two categories: naturally fermented and those that are fermented through the addition of starter cultures. Foods such as sauerkraut and kimchi ferment with the help of naturally-occurring bacteria and yeast. Other fermented foods, such as kombucha and sourdough bread, rely on a starter culture for fermentation.
Fermentation increases the shelf life and nutritional value of foods. It also increases the amount of probiotics found in foods. These are crucial to healthy digestion. For the most benefits, look for foods that contain live and active cultures.
An age-old technique, fermentation has recently surged in popularity due to its positive effects on gut health. Since fermentation helps to naturally preserve foods, it’s a common feature of traditional foods around the world. Many of these tasty fermented foods are easy to find in any supermarket, and are easy to incorporate into your everyday routine.
Common types of fermented foods from around the world
- Kimchi: This spicy fermented side dish is popular in Korea. It is generally made of cabbage and other vegetables, along with spices and seasonings.
- Natto: A traditional Japanese food, natto is made of fermented soy beans. It is commonly eaten with rice, for breakfast.
- Gochujang: A spicy and sweet condiment, gochujang is used in Korea to add flavor to soups, stews, marinades, and more.
- Fish sauce: This pungent, versatile condiment is used in cooking throughout Asia.
- Miso: This thick Japanese condiment is made from soy beans that have been fermented with salt and koji (a type of fungus). There are myriad types of miso in Japan, each used to add depth of flavor to a range of dishes.
- Preserved lemons: This ingredient is made of lemons preserved in salt and their own juice. They can be used like pickles, to add brightness and a punch of flavor to many dishes.
- Greek yogurt: This tangy, creamy type of yogurt has more protein than other varieties and less sugar. The whey is strained off Greek yogurt to make it thicker than regular yogurt.
- Labneh: A spreadable type of soft cheese, labneh is made from fermented milk that is strained to remove its whey. It is even thicker than Greek yogurt.
- Sauerkraut: Often eaten with sausages and in certain types of sandwiches, sauerkraut is a crunchy, sour dish made of fermented cabbage.
- Crème fraiche: Popular in France, crème fraiche is made of fermented heavy cream. Richer than sour cream, it’s a tangy, luxurious addition to any dish.
- Sourdough bread: This type of bread is made with a starter that contains wild yeast, not the type that you buy at the supermarket. It has a tangy, slightly sour flavor and pleasant chew.
Incorporating fermented foods into your diet
As you can see, the culinary world is home to a horde of fermented foods! Not sure where to start? With ideas for every meal of the day, we’ve got you covered. Whether you want to start your day with yogurt, nibble on seasoned tempeh at lunch or end your day with a light and vibrant, buttermilk-drizzled salad, we’ve got options you won’t want to miss.
Breakfast ideas featuring fermented foods
- Overnight Oats with Pumpkin: Begin your fermented food journey with an easy-to-love ingredient that you probably already have on hand — yogurt! In this cinnamon-scented, make-ahead parfait, Success® boil-in-bag quinoa, oats and yogurt, pumpkin and spice come together in a dish that’s delicious at sunrise, in the afternoon or even after dinner.
- Kefir & Blackberry Compote Rice Pudding: Made with a fermented milk drink, called kefir, this rice pudding is tangy and sweet, silky and not overly sweet. Loaded with blackberries, it’s a welcome alternative to your usual breakfast.
- Fruit and Granola Parfaits: Plain yogurt boosts the good bacteria in this simple but stunning breakfast option. Made with Success® boil-in-bag brown rice, these gluten-free parfaits can be customized with your favorite fruit, from berries to cherries, kiwi, mango or papaya!
Lunch and dinner recipes with fermented foods
- Jerk Tempeh Rice: Made from fermented soy beans, tempeh is a protein-packed meat alternative popular with people who follow a plant-based diet. Even if you eat meat, consider adding this nutritious substitute to your weekly rotation. Here, it’s combined with jerk seasoning, vegetables and Success® boil-in-bag basmati rice for a satisfying meal you’ll welcome at lunch or dinner.
- Miso Kale Power Bowl: This flavorful recipe relies on red miso paste and yogurt for a double dose of fermented goodness. With its deep umami flavor, red miso lifts Success® boil-in-bag brown rice, soft-boiled eggs, and veggies to restaurant-quality heights.
- Quinoa Edamame Salad with Miso Ginger Dressing: With fresh herbs and crunchy vegetables, ginger, white miso and soy sauce, this salad isn’t shy in the flavor department! Since soy sauce and miso are both fermented foods, it’s also a great go-to when you’re looking to add more of these to your day.
- Easy Green Goddess Quinoa Salad: Zippy, silky, Greek yogurt-based dressing unites a bounty of fresh vegetables, roasted pecans and quinoa in this colorful, satisfying salad. Packed with nutrients, this hearty meal guarantees to energize you through the busiest of days.
- Middle Eastern Rice and Smashed Chickpea Bowl: Load up on live cultures with a healthy dollop of Greek yogurt atop each bowl of this fresh and bright Mediterranean meal. Delicious as is, you can also zhuzh up each portion with a slew of tasty add-ons, from olives and feta to eggs, spinach and more!
- Spring Rice Salad with Herbed Buttermilk Dressing: An ingredient that’s great in baked goods and for brining chicken, buttermilk is also a powerhouse when it comes to whipping up zippy, fresh salad dressings. In this recipe, it’s combined with mayo, lemon juice, mint and chives to take Success® boil-in-bag white rice and an abundance of spring veggies from ho-hum to dazzling.
Snacks and Condiments: How to Use Fermented Foods
Many fermented foods are considered snacks and condiments, making it easy to eat them on a daily basis. Yogurt, many cheeses and sourdough bread are dietary staples that many people enjoy every day. Lacto-fermented pickles (the type not made with vinegar) are a crunchy, briny snack you can add to sandwiches, salads, or munch on straight out of the jar. Found in the refrigerated section of the supermarket, these pickles are made with water and salt and, since they are not pasteurized, contain a significant amount of probiotics.
We could take all day listing the catalogue of fermented condiments and sauces available to the home cook! From umami-rich soy sauce and fiery kimchi to fish sauce, Worcestershire sauce, ssamjang, sour cream, and even some types of hot sauce, there’s no shortage of fermented condiments that can help boost flavor in your recipes, and overall gut health.
Fermented Drinks: Kombucha, Kefir and More
Fermented drinks are perfect pairings to any and all of these recipes, and are also easy to reach for when you’re craving more fermented foods. Loaded with probiotics, kombucha and kefir (a type of fermented milk), are two of the most popular. Yogurt-based ayran, lassis and smoothies are also popular in countries around the world.
Though many alcoholic drinks, including beer, cider, wine and sake, are also fermented, they should be consumed in moderation, and are not generally believed to be beneficial to one’s health.
Fermentation Nation!
Whether you’ve always focused on integrating fermented foods into your meals, have been eating them without knowing it, or have never had one in your life, this broad category of tasty ingredients shouldn’t be ignored!
Loaded with probiotics that can improve gut health and boost immunity, fermented foods are flavor-packed and delicious. They’re also easy to sneak into complete meals, paired with quinoa, brown rice, jasmine rice, and more.
Experiment with these recipes, and discover the vast world of fermented foods today.