One of the biggest benefits of soaking beans and legumes is that it helps to decrease the enzyme inhibitors. Enzyme inhibitors are anti-nutrients that are naturally occurring compounds found in plant seeds. They interfere with our ability to digest vitamins and minerals within the plants. Soaking the beans for 8 hours and then cooking them…

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This probiotic goat cheese is digested differently from cow’s milk and is a hypoallergenic alternative for those allergic to cheese made from cow’s milk. Goat’s milk also contains capric acid, a medium-chain fatty acid that has been shown to possess antibacterial and anti-inflammatory properties, and that’s not all! It also has a prebiotic, oligosaccharides, that…

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I love to make this bread for bruschetta topped with cultured tomatoes, or for dipping hummus. Seeds are prebiotics so they feed the microbes in your gut and help them grow and multiply. Flax seeds are perhaps the most healthy seed out there. They’re the richest plant-based source of the omega-3 fatty acid called alpha-linolenic…

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Hummus is a gateway to everything else in your refrigerator. Scoop out some hummus with cultured carrots or cucumbers are yummy too. Hummus is a good source of protein and fiber, chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins. Hummus is something I always have in my fridge.

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Don’t forget to use this salsa in the Pico Bean Dip Recipe! This has a sweet and sour taste that gives flavor to many mexican dishes. Vitamin A is abundant in peaches, which is essential for sharp eyesight. It also protects against lung and mouth cancers, and helps maintain healthy mucus membranes and elasticity in…

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Tomatoes tend to get soggy the longer they ferment. This is due to the acidity of tomatoes. Salt will help keep vegetables that are fermenting firmer and crunchy, so don’t skip the salt. This is one of my husband’s favorite cultured vegetables and one he will actually make himself. We love to serve this with…

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Use this salsa and Fermented Jalapenos to spice up your Mexican dishes. Cultured salsa is one of the easiest ways to get your family to try cultured foods. They are made in a blender so they’re super simple. I don’t know of a person who doesn’t like salsa. Salsa is chocked full of nutrients and…

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This yummy salsa is a snap to make. It’s super easy and it’s made in a blender. This is a great way to get people to eat cultured veggies. Everybody loves salsa, so just ferment it and they’ll never know they’re having billions of probiotics in every bite. Tomatoes are one of natures wonder foods…

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This is one of my favorite summer dishes. Super easy to throw together and a real crowd pleaser. Black beans contain quercetin and saponins which can protect the heart. Black beans also contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally. You can let this ferment for an…

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