Fermented and Cultured Food Recipes

Fermented and Cultured Food Recipes

A few posts back I discussed some healing foods for the gut. I mentioned prebiotic and probiotic foods – artichoke, raw garlic, onion, asparagus and dandelion greens. Fermented foods such as sauerkraut, kimchi, kombucha, cultured yoghurt and kefir.

This week I have decided to include two cultured food recipes that are really easy to make. I am a firm believer in making everything fresh from scratch.

Fermentation is a method of preserving foods. It is during fermentation that beneficial probiotics are produced.

When it comes to cultured and fermented foods you don’t have to consume them in large amounts.

A little each day is all you need, especially if you are new to fermented and cultured foods and have imbalances in your gut bacteria.

They can cause gas, bloating and change in bowel movement. So start introducing them slowly into your diet.

Dill pickled cucumbers


  • 5-8 small pickling or 4-6 small regular cucumbers
  • 1/4 filtered or bottled water
  • 1-2 garlic cloves chopped
  • 1 teaspoon of dill seed
  • 1 tablespoon of fresh dill or dried dill leaves
  • 1 tablespoon of Himalayan salt
  • 1 horseradish, oak or grape leaf


  1. Place the garlic, leaves and spices at the bottom of a jar. Then add the cucumbers tightly packing them in.
  2. Dissolve the salt in the water and pour over the cucumbers until they are completely submerged. If you don’t have enough water add more with extra salt.
  3. Cover with a lid and leave the jar in a cool place for 3-7 days. Check them daily. The water will become cloudy and a little bubbly. This is normal. When you are happy with the taste place them in the fridge.

You can add other spices like coriander, caraway, cumin and cinnamon.



  • 1 medium head of red or green cabbage
  • 1 tablespoon of Himalayan salt


  1. Remove the outer leaves of the cabbage. Chop the cabbage in very thin slices and place it in a bowl.
  2. Add 1 tablespoon of salt and start to massage the cabbage with your hands for 5-10 minutes until it becomes wet.
  3. Place the cabbage in your jars making sure to press it down tightly using your fist. You want to get the air out. Add the liquid from the bowl into the jar.
  4. Take a small jar, fill it with water or rocks and press it down into the cabbage. Cover the jar with a kitchen towel and rubber band to keep it in place.
  5. Store it at room temperature and over the first 24 hours press the cabbage down from time to time.
  6. After 24 hours your cabbage should be covered in liquid. If it isn’t you may want to add more salt and water to cover the cabbage completely.
  7. Allow the cabbage to ferment for 3-14 days at room temperature. Check it daily for desired taste. During fermentation, any layer of foam or bubbles can be removed. If you see mould remove it straight away.
  8. The cabbage will change colour. If you are using red cabbage it will turn pink. If you are using green it will turn yellow. Once you are happy with the taste place a lid on the jar and store it in the fridge.

You can use spices similar to the ones used in the dill cucumbers. I didn’t use any.

Hope you will enjoy making your creations and please let me know if you have any questions.

Published by daniatrapani

I believe in teaching, educating and making people aware of their health, diet and lifestyle choices. I encourage my clients to understand the importance of a healthy diet as well as a balanced lifestyle in order to achieve optimum results. Each of my clients is treated as an individual and I combine a mixture of nutrition and naturopathy to create a tailored health programme.

%d bloggers like this: