Fermentation 101

Your no-BS Guide

Hi, it's Andy, your culinary rebel-in-residence, ready to flip your taste buds upside down with a wild ride into fermentation today!

🥬 Uncover the globe's tangiest, zippiest ferments

🥬 Fermentation 101 – your no-BS guide to crafting gut-pleasing wonders!

🥬 Snag my secret sauerkraut recipe

Healthy News Doses

What’s a Fermented Food that You Like?

Five foodies from across the map dish out the secrets to their all-time favorite fermented feasts. It's a global taste test where tradition meets trend, and every bite tells the story of their culture's culinary genius.

Discover my favorites here.

Fermenting 101: What You Need to Know!

The Irish Examiner throws down the gauntlet with a daring piece on the explosive trend of fermented foods that's sweeping the nation.  

Paul Cotter, head of the Food Biosciences Department attached to the University College Cork, explains fermented foods as, “A fermented food is one in which good or desirable micro-organisms are added to a food substance, so a raw material like a milk or meat or a plant like cabbage to make sauerkraut,” later adding that, “Some of the benefits can be simply the growth of the microbes alone. Those microbes might be health-promoting so when you consume the food those microbes get into your gut.”  

In the article, Diarmuid Duggan, a Dietitian Manager at the Bon Secours Hospital in Cork, explains some benefits to eating fermented foods as follows: “What fermentation does is it tends to encourage your own gut bacteria to grow, you are encouraging your own innate bacteria to be better, to be more healthy.”

The Irish Examiner article pointed out that different fermented foods contain unique types of bacteria, and these bacteria have uniquely beneficial effects on different aspects of health.  To try to increase the diversity of healthy gut bacteria in your digestive tract, you could try consuming a wide range of unique fermented foods during the week, including small servings of, “cheese, natural yoghurt, milk kefir, kombucha, water kefir, skyr (Icelandic yoghurt), sauerkraut, kimchi and olives,” as part of your balanced and healthy diet.  

If There Was a True “Magic Pill” For Better Health - This Might Just Be It…

How did a forgotten “lost art” of creating nutritional superfoods take the world of science by storm?

Imagine if a single change in your diet could offer you:

  • ✅ A robust immune system, ready to ward off any invader.

  • ✅ A natural way to prevent, even reverse diabetes.

  • ✅ The key to a healthy heart and normalized blood pressure.

  • ✅ Enhanced brain health that sharpens your memory and uplifts your mood.

  • ✅ A helping hand in your weight loss journey.

  • ✅ Lowered cholesterol, keeping you in the clear.

  • ✅ Radiant skin that defies the calendar.

  • ✅ Blood sugar levels that stay exactly where they should.

  • ✅ Digestive comfort that makes every meal a pleasure.

  • ✅ Oral health that keeps your smile bright.

  • ✅ Reduced inflammation, giving you back the spring in your step.

This isn't about popping pills or chasing after the latest health fads. It's about rediscovering a superfood technique that nature patented long before humans walked the earth.

Ever wondered why the ancient Egyptians, Roman emperors, and Olmec shamans enjoyed such vitality? They harnessed the "Elixir of Umami," "Heavenly Breads," and transformed bitter beans into divine chocolate through Fermentation.

And now, it's your turn…

Upgrade Your Plate

Bringing Sauerkraut Back….

Tired of buying bland-tasting, soggy sauerkraut from the supermarket?  Making your own sauerkraut at home is as easy as buying some cabbage, salt, and for this recipe, some caraway seeds. 

It sounds a bit wild to mix raw sliced cabbage with salt, allow the mixture to sit at room temperature for a few weeks, and expect a favorable outcome, but this process really works and tastes amazing!  

You can omit the caraway seeds if that’s not your thing, although they really take this simple recipe to another level in terms of the added flavor notes. 

Cooking Corner

Super Easy Sauerkraut Recipe

Homemade Fermented Sauerkraut Ingredients

  • 1 pint-sized (16 oz) Mason jar, cleaned and sanitized

  • 1 outer cabbage leaf, cut to fit the size of your fermentation vessel

  • 350 grams Cabbage, sliced on a mandolin or as finely as possible

  • 9 grams Kosher salt, to be mixed with the sliced cabbage

  • ½ tsp caraway seeds 


  1. When you are ready to begin your fermentation, clean and sanitize a one-pint (16 oz) mason jar or equal-sized fermentation vessel.  

  2. Set aside one cabbage leaf for later, and cut it down to a circular shape that fits your pint-sized Mason jar.  

  3. Carefully slice your cabbage as finely as possible on a mandolin or using a very sharp knife, and place the sliced cabbage in a large mixing bowl. 

  4. Salt the finely-sliced cabbage, and allow the salted cabbage to sit for 20 minutes at room temperature.  

  5. Use clean hands to squeeze out the salted cabbage to encourage even more liquid to drain into your mixing bowl.  

  6. Lightly toast the caraway seeds in a dry sauté pan, and add them to the mixing bowl with the salted cabbage.

  7. Transfer the cabbage with toasted caraway seeds to your clean mason jar, and press the sliced cabbage and caraway seeds down firmly until they are submerged below the surface of the brine.  

  8. Keep the cabbage submerged below the surface of the brine, and add the whole cabbage leaf on top that you saved from earlier.

  9. Press the cabbage leaf down onto your sliced cabbage to keep the vegetables submerged beneath the brine.

  10. Cover the jar with a lid, and check on the ingredients at least once per day to release the gas that has built up inside the jar.  

The longer you ferment this product, the more sour your sauerkraut is going to be.  If you prefer a less sour and fresher finished product, transfer your jar to the fridge after roughly 3-5 days. 

For a more sour finished product, you can wait as long as 2-3 weeks, assuming you check on your jar every day and make sure things remain submerged below the surface of the liquid.

Want to take it to the next level? I’ve crafted 25+ unique fermented fruit & veggie recipes here 😉 

Don’t forget to join our Facebook Foodies Group and discover and share your favorite dishes with fellow culinary enthusiasts!

As always if you have any questions, feel free to reach out 🙂 

Your Resident Chef

Andy Gildersleeve

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