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Hello, gut-loving friends!

Summer is the perfect time to dive into simple fermentation projects. With warmer temperatures, friendly bacteria thrive—giving you a head start on gut-supporting staples without needing much equipment or effort. Whether you're brand new to fermenting or you’ve got a bubbling sourdough starter on your counter already, we’ve got three easy projects to keep your gut flora smiling all season long.

These recipes are naturally gluten-free, budget-friendly, and require minimal prep. Best of all, each project is packed with probiotics, enzymes, and flavor that support digestive health, immune balance, and even mood regulation.

🌶️ 1. Fermented Salsa (Ready in 2–3 Days)

Take your taco nights to the next level with a tangy, probiotic-rich salsa. Simply mix chopped tomatoes, onions, garlic, spicy peppers (like jalapeños, serrano peppers, or habaneros), cilantro, and sea salt. Let it sit in a jar at room temperature for a few days to ferment. As the natural microbes do their work, your salsa will develop a deeper, more complex flavor—and a big dose of beneficial bacteria. Store in the fridge and enjoy it on everything.

Here is a recipe available on our website for Spicy Fermented Pico de Gallo with Jalapeno & Serrano Peppers.

Tip: Use a fermentation weight or a small jar inside your jar to keep veggies submerged.

🥕 2. Fermented Carrot Sticks (Ready in 4–7 Days)

A crunchy, kid-approved snack that’s good for your gut? Yes, please. Pack raw carrot sticks into a clean jar with garlic, ginger, and a salty brine (about 1 tablespoon sea salt per 2 cups of water). After a few days, the carrots will be tangy, slightly sour, and full of life. They’re great in lunchboxes, on charcuterie boards, or as a side with any summer meal.

Bonus: Try adding turmeric or dill for variation—and an extra anti-inflammatory kick.

🍹 3. Ginger-Lime Water Kefir (Ready in 2–3 Days)

If kombucha feels like too much commitment, water kefir is your low-maintenance, fizzy friend. Made from sugar water and kefir grains, this light and refreshing drink ferments quickly and is endlessly customizable.

One of my favorites? Ginger and lime—a combo that supports digestion and quenches summer thirst. You can find water kefir grains online or from fermenting friends.

Reminder: Water kefir is caffeine-free and easier to tolerate than kombucha for many people with sensitive guts. We have a water kefir cookbook available here for interested readers.

P.S. We have gotten a bunch of helpful response to this poll about our next video course.

Most readers want to learn how to make gluten-free pizzas…do you agree? If you haven’t responded yet, let us know in the poll below! Every vote counts!

Amazing Vegetables for Fermentation Projects:

🥬 1. Cabbage

• Why it's great: The base of classic sauerkraut and kimchi, cabbage is naturally high in lactic acid bacteria and holds its crunch well.

• Uses: Shredded or chopped; ferments quickly with salt alone.

🥕 2. Carrots

• Why they are great: Sweet, crunchy, and kid-friendly. Carrots are firm and hold texture beautifully after fermentation.

• Uses: Cut into sticks, rounds, or grated; add garlic, dill, or ginger for flavor.

🥒 3. Cucumbers

• Why they are great: A go-to for pickles! Cucumbers ferment quickly and are ideal in brine.

• Uses: Whole or sliced; use pickling varieties for best texture.

🧅 4. Onions

• Why they are great: Adds sweet-tangy flavor to dishes. Fermented onions mellow in sharpness and are rich in probiotics.

• Uses: Sliced thin or chopped; great mixed with other ferments.

🧄 5. Garlic

• Why it's great: Fermentation softens raw garlic’s bite while enhancing flavor and digestive benefits.

• Uses: Whole cloves; try fermenting honey garlic for a sweet-savory twist.

🌶️ 6. Chili Peppers

• Why they are great: Perfect for fermented hot sauces. Spicy and vibrant, chilies pack flavor and antioxidants.

• Uses: Blended or chopped; ideal for making lacto-fermented salsas.

🥦 7. Cauliflower

• Why it's great: Holds its structure and absorbs flavor well. Mild taste with satisfying crunch.

• Uses: In florets; pair with spices like turmeric or mustard seeds.

🥒 8. Zucchini

• Why they are great: Takes on flavors well and works beautifully in summer ferments.

• Uses: Sliced or spiralized; use with caution, as it's softer—shorter ferment time recommended.

🌰 9. Beets

• Why they are great: Earthy, sweet, and antioxidant-rich. Fermented beets are colorful and energizing.

• Uses: Sliced or cubed; great in kvass or with ginger.

🥬 10. Radishes

• Why they are great: Spicy, crisp, and fast to ferment. Radishes give zing and vibrant color.

• Uses: Sliced thin or whole; ideal for quick ferments or as kimchi additions.

Fermentation isn’t just about preserving food—it’s about transforming it into something nutrient-dense, delicious, and full of living microbes that love your digestive system. These small projects are great weekend activities and serve as stepping stones to larger adventures like gluten-free sourdough or homemade yogurt.

Let us know what you’re fermenting this summer! And if you need more recipes or step-by-step guides, just hit reply—we're here to help you build your gut health, one jar at a time.

In good health,

-Andy