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Fermented Peanut Butter and Jelly Recipe

Ahhh, the end of the summer has come. It’s been a long summer, it’s been a hot summer, it’s been a good summer. But all good things must come to an end and with that, school begins.

Sniff...Sniff….Wait, is that…. RELIEF that we’re smelling? “We’re fairly certain it is,” say the parents with school-aged children, disheveled and exhausted. It is faint, but it is there. It smells like relief with top notes of freedom. It is also a bit of a false positive because with school comes much responsibility. We are inundated with the school supply shopping lists, clothes shopping, meeting with the teachers, hair cuts, getting the kiddos back on a schedule and trying to squeeze out the last bit of fun before the first day. Then the back to school blues hit, the grumpiness sets in, the fights over who gets which backpack ensue….Oh, can we please have a bit more summertime?

We love to see our children grow and expand their minds. We love to see the drawings from art class and the extremely hard math homework that they aced. We also know that they need nourishment for these situations to happen and kids can be EXTREMELY picky about what they get in their lunch bags. Sending a hormonal pre-teen to school with kimchi and kombucha for lunch won’t always win you brownie points, so defaulting to an easy peanut butter and jelly is always a good choice. We’re not talking about your mass-produced tan spread and purple, gelatinous sugar gunk smeared on bleached slices of tasteless sponge, however. We want your little, perfect protégés to get some gut-healthy nut-rition (see what we did there?) and we’ve found a great way to do so!

World, make way for fermented peanut butter and jam!

We’ve made these sandwiches countless times on all sorts of bread (even going so far to do a pita roll-up), with rave reviews from both teens and tikes. The best part about these ferments is that they are quick, easy, and healthy. Put that in your lunch bag and pack it!

peanut butter and jelly on white plate and cutting board
Photo by Freddy G on Unsplash

Fermented Peanut Butter

• 4 cups of natural (chunky or creamy) peanut butter
• 1/4 cup of cheese whey or the liquid strained off of the top of homemade yogurt

1. Mix the peanut butter and whey, then cover and let sit out for 12 to 18 hours. Pop in the fridge and you’re all done! Pro-tip: if you use unsalted peanut butter, you would want to mix in a teaspoon of salt for the fermentation to work well.

Fermented Blueberry Jam

• Generous 2 lbs. of blueberries
• 3/4 cup honey or Sucanat
• 2 tsp. sea salt
• 1/3 cup whey from yogurt or kefir

1. Combine blueberries, sweetener, and salt in a small saucepan. Cook for five minutes at a simmer, smashing the blueberries as they cook to allow juices to release.

2. Remove from heat and allow to cool to room temperature.

3. Once blueberry mixture has cooled, mix in the whey (water kefir can be used as a direct substitution for whey). Transfer to very clean jam jars and seal tightly. Allow to ferment at room temperature for about 2 days. Burp jars if you notice excess gases building up.

4. Move the jar to cold storage where it should keep for a couple of months.

Blueberry Jam Recipe from Cultures for Health

Pickled Pepper Hot Sauce


One of the ultimate joys of summer is the abundance of fresh produce. Whether it be from our home gardens or a weekend farmer’s market haul, the bounty of herbs, fruits, and vegetables overflows this time of year, and many are trying to find new, delicious ways to use these local gems. This is where fermented foods, including sauces, can be our summertime kitchen stars. Making sauces from scratch using fermentation can add new flavors, textures, nutrients, and probiotics that store-bought versions can’t compete with. There are a handful of sauces I consider must-haves for summer eating, which can be made with local ingredients this time of year and take even the simplest dishes to the next level; one of these sauces is my Pickled Pepper Hot Sauce.

This hot sauce is full of gut-healing probiotics, making it more nutritious than typical hot sauces that are made acidic only using vinegar. It is fermented in a salt water brine along with other flavorful veggies, then pureed with a splash of vinegar after the fermentation period, creating a spicy, bright sauce that is good on just about anything. Tacos, steaks, burgers, hot dogs, fried eggs, sautéed veggies, and roasted potatoes can all benefit from a splash of this sauce. You can use your favorite hot pepper here, such as jalapeño, aji rico, cherry bomb, habanero, to adjust the heat level to your liking, or feel free to use a combination of peppers for a more complex flavor. You can use a starter in this recipe, such as whey strained from yogurt or kefir, or brine from already-fermented sauerkraut, kim chi, or fermented vegetables. While a starter culture is not totally necessary for the fermentation here, it does speed up the process and decrease the chances for the growth of mold or yeast, but it will also work great to do a wild ferment instead.


Pickled Pepper Hot Sauce

Prep time: 20 minutes, plus 1-2 weeks fermentation time

Yield: about 1 quart


  • 2 cups hot peppers, de-stemmed and sliced (seeded if desired)
  • 1/2 cup chopped onion
  • 8 to 12 cloves garlic, peeled
  • 1/2 cup carrots, sliced
  • 1 Tbsp. sea salt
  • 2-3 cups filtered water
  • Optional: 2 Tbs starter culture (such as liquid whey or brine from fermented vegetables)
  • 1/4 cup raw apple cider vinegar, or to taste
  • 2 Tbsp. raw local honey


1. Pack the peppers, onion, garlic and carrots into a quart-sized glass jar.

2. Dissolve the salt in the water and add to the vegetables. Add the starter culture to the jar.

3. Place a glass fermentation weight or a half-pint jar filled with water on top of the vegetables to keep them submerged in the brine. If using a weight, cover with a non-reactive lid, such as a BPA-free plastic lid or a regular canning lid with a piece of parchment as a barrier underneath. For the jar-in-a-jar method, cover with a tightly-woven cloth and secure with a rubber band or piece of string.

4. Let sit at room temperature for approximately 1 week if using a starter and 2 weeks without, allowing more or less time depending on how “fermented-tasting” you would like your sauce to be. While the sauce ferments, check the jar regularly for mold or yeast, as peppers tend to mold more quickly than most other vegetables. In the case of mold growth, discard the batch and start over with all new ingredients.

5. When ready, transfer the fermented mixture to a blender, straining off up to 1 cup of liquid if you prefer a thicker sauce. For a thinner hot sauce, leave in this extra brine.

6. Add the vinegar and honey. Blend until smooth and adjust seasonings to taste. Return to the jar and refrigerate. This hot sauce will keep for several months stored in the refrigerator.

Zodiac Fermentation: Taurus Sauerruben

Photo by Pyramid Ferments


April 20th-May 20th

Thank you for joining us on our fermentation journey through the zodiac! We will be expressing each zodiac sign’s characteristics through different fermentation recipes and methods.

The sign of Taurus is embodied as the Bull. Comfortable on the earth, beautiful, boastful and strong in green pasture or furrow. Bulls can work tirelessly but also know how to throw their strength around if something poses an obstacle. Venus shines upon Taurus and offers an appreciation of beauty and harmony. Skills in agriculture, carpentry, art or music and luck in love are all gifts available to this sign.

Taureans have a steady persistence, unequaled in the zodiac. They are capable of great foresight, often planning far in advance and putting in years of steadfast and hard work to plod towards their goals. It's a bit like the tortoise and the hare; we know who wins that race and how. But the bull has the added advantage of sharp horns and great physical strength. If you get in their way, they can choose to deftly remove you from the path; nothing will keep them from whatever they set their eye upon. The bull is known to be stubborn; changes to such a driven course or way of thinking are difficult, but not impossible, to adjust.

Once they have won their race, they definitely know how to celebrate! Taureans have a love of pleasure and comfort. Good food, good wine and good company; the fine things in life are all highly valued. Taureans are born to achieve mastery over physical matter and their core motivation is security, both emotional and physical. They are not in it for the love of the game, but for the rewards the game can offer. They can achieve their desired comfort and security and celebrate life's pleasures with their determination, practicality, patience and purposeful power on the earth. They put down deep roots and their home is very important to their overall sense of harmony and well being. 

To celebrate Taurus' earthy harmony we have crafted a recipe for a beautiful and delicious fermented Sauerruben; a traditional Eastern European fermented turnip. Sauerruben is an amazing and addictive ferment with deep flavour so different than sauerkraut. We pay homage to the earthiness of Taurus with turnips and garlic, and to Venus with the electric pink beauty of the beets.

Happy fermenting!

Photo by Pyramid Ferments

Taurus Sauerruben

Yield: 1 liter jar (~1 quart) of sauerruben. Fermentation Time: 7-14 days


  • Mandolin or box grater
  • Sturdy metal or plastic mixing bowl
  • 1-liter jar (~1 quart)
  • #13 drilled rubber stopper w/ airlock or salted water in a food storage bag (see step 9.)


  • 8 turnips, small (no bigger than a billiards ball), washed and trimmed
  • 2-1/2 tps Sea salt or pink Himalayan salt, finely ground, iodine and running agent free
  • 5 garlic cloves
  • 1 cup red beet, grated


  1. Using your box grater or mandolin, make thin disc slices of the turnips.
  2. Add 6 cups of sliced turnips into a sturdy metal or plastic mixing bowl.
  3. Add 2.5 teaspoons of sea salt or pink Himalayan salt. Make sure your salt is not coarsely ground and has no added iodine or running agents as this will affect the fermentation.
  4. Add 5 cloves of chopped garlic.
  5. Add 1 cup of grated red beet.
  6. Mix, massage and squeeze with your hands until well mixed and the turnips begin to let out some of their juices, approximately 8-10 minutes. Be sure not to under or over mix or pound into mush as it will not ferment properly.
  7. Take a 1-liter glass canning jar that has been cleaned, well rinsed and sterilized with hot water.
  8. Pack the mixed ingredients into the jar. Push and pack everything down until the brine rises over the top layer of veg. Fill up to the jar’s shoulders, do not fill to the very top.
  9. Wipe down the neck and rim of the jar and apply either a #13 drilled rubber stopper with an airlock or a double layered, food storage baggy filled with salted water to create a water weight on the surface of the sauerkraut. Secure it with an elastic band and cover with a dish towel or piece of fabric. Not cheese cloth!
  10. Place jar on a dish in case it overflows. The sauerruben tends to be very active and briny.
  11. Every few days, push the sauerkraut back down with the back of a fork until the brine rises back up.
  12. Ferment in 18-21 degrees Celsius (around 65-70 degrees Fahrenheit) for 7-14 days. Feel free to taste the sauerruben every few days until it reaches your desired sourness.
  13. Once fermented, add a plastic jar lid and refrigerate. For optimum flavor, eat your refrigerated sauerruben within 4 months.


Jenna Empey has over fifteen years of experience in organic agriculture and fermentation. Marrying the two, she began an artisanal business that would focus on the natural fermentation of foods and beverages. With a commitment to local food, innovation and experimentation; Pyramid Ferments has created an exciting and distinct product line of fermented foods and beverages, never before seen in Canada. Jenna is also the founder of the Ontario Fermentation Festival. When she’s not fermenting everything in sight you can find her in her tomato garden or under the moth light.

Zodiac Fermentation: Aries Inspired Red Curry Sauerkraut

Photo by Pyramid Ferments

Thank you for joining us on our fermentation journey through the zodiac! We will be expressing each zodiac sign’s characteristics through different fermentation recipes and methods. Today marks both International Astrology Day and the beginning of Aries season, so what better way to celebrate than with an Aries inspired Red Curry style sauerkraut.

Aries is the traditional first sign of the zodiac and also marks the Spring Equinox here in the Northern hemisphere. I think it's a good way to start as Aries embodies much fiery and enthusiastic energy to express, so they can help us blaze a trail forward in our journey through the zodiac.

Aries can be bold, active and fiery conglomerations of burning desire. Impulsive, head strong, hasty; they thrive on getting things started, inspired and stirred up. They are the first to try a new direction and will take you with them on a wild adventure. But deep in the forest they'll be happy to have you there with the food and matches you remembered to bring.

Magnetic and inspired, they leave an impression. They will always try, always take a shot at whatever they have set their sights upon. Nothing wagered, nothing gained and they will keep on trying for that thing; whether they should or not. They don't admit defeat and aren't as affected by failure as the majority of humans. This can be a blessing or a curse. Love and empathy; learning to understand other people and the consequences of their actions, are key to their sustainability.

Aries is represented by the Ram, a nod to their headstrong, head first approach to life. The Ram stands alone, empowered from within, undaunted by any obstacles. The Ram is also endowed with a magnificent set of horns which they use to engage and defend their energies and opinions. Sometimes they do this too well and end up alone because people give them such a wide berth and are wary of their impact. An Aries engaged seems to be essential in the best use of their boundless energy. They need to provide those horns something to lock into and focus on to prevent their energy from scattering.

I've been thinking a lot about Aries lately because there's a missing piece of the puzzle for me. Aries is typified in any astrological write up as very aggressive, quick to anger, headstrong and stubborn. No mistake, I've met some like that and they leave a strong impression which can be quite negative. But there are more Aries I've met that don't come off like that at all. They are direct and impassioned, driven but not aggressive and obsessive.  Many can be quite shy or maybe they are still searching for that true connection and drive in life. But a description of their personalities and characteristics is missing from anything I've ever read on Aries. I'm totally rethinking this sign and I believe what has happened is the extreme Aries personalities have fire-washed the entire, collective understanding of the sign's characteristics. History remembers extremes, so in short, a few jerks have ruined it for the rest of them. But we shouldn't let ourselves be cheated and so misinformed. We should lock horns and engage, to better understand the full offering of this intriguing sign.

Mars is the ruler of Aries, the red planet we see in the sky. With a nod to Mars and to capture the Aries energy, we're pleased to bring you our recipe for Red Curry Sauerkraut. We've blended cabbage with garlic, ginger, leek, hot pepper and lime zest to capture this layered and complex flavour. It's got some heat but not too much. I didn't want to go the common Aries route and ram you with overwhelming spice. When we prototyped this sauerkraut we tried some versions fermented with coconut because it's part of the great flavours of red curry. We didn't add it into the final version of the recipe but when you try this kraut it tastes like it's in there! Maybe because the mind associates it so much with the other flavours, you think it's present.  So just like the phantom coconut flavour so it is with the missing understanding of a complete Aries; I can sense it but I can't explain it...yet.

Happy fermenting!

Photo by Pyramid Ferments

Aries Sauerkraut

Yield: Makes a 1 Litre jar of sauerkraut


  • Green Cabbage, 1 head
  • Sea Salt or Pink Himalayan Salt, 1-1/2 tsp (not coarsely ground or with added iodine)
  • Garlic, Chopped, 2 Tbs
  • Ginger, Grated, 2 Tbs
  • Leek, Diced, 1/4 cup
  • Cilantro, chopped, 1/4 cup
  • LIme Zest, 1 tsp
  • Juice of 1 lime
  • Gochugaru or red pepper powder, 2 tbs


  • Knife and cutting board
  • 1 liter glass canning jar
  • #13 Drilled rubber stopper w/ airlock or a food stoarage baggy filled with salted water
  • elastic band
  • A piece of fabric large enough to cover the jar (not cheese cloth)


  1. With one head of green cabbage, peel off the outer leaves.  Quarter the cabbage, removing the core.
  2. Finely slice the cabbage into long, thin strips approximately 5” long and 1/8” wide.
  3. Add 10 cups of loosely packed, sliced cabbage into a sturdy metal or plastic mixing bowl.
  4. Add the salt, garlic, ginger, leek, cilantro, and lime juice.
  5. Mix, massage and squeeze with your hands until well mixed and the cabbage begins to let out some of its juices, approximately 8-10 minutes. Be sure not to under or over mix or pound into mush as it will not ferment properly.
  6. Take a 1 Litre glass canning jar that has been cleaned, well rinsed and sterilized with hot water.
  7. Pack the mixed ingredients into the jar. Push and pack everything down until the brine rises over the top layer of cabbage. Fill up to the jar’s shoulders, do not fill to the very top.
  8. Wipe down the neck and rim of the jar and apply either a #13 drilled rubber stopper with an airlock or a double layered, food storage baggy filled with salted water to create a water weight on the surface of the sauerkraut. Secure it with an elastic band and cover with a dish towel or piece of fabric. Not cheese cloth!
  9. Place jar on a dish in case it overflows.
  10. Every few days, push the sauerkraut back down with the back of a fork until the brine rises back up.
  11. Ferment in 18-21 degrees Celsius for 7-14 days. Feel free to taste the sauerkraut every few days until it reaches your desired sourness.
  12. Once fermented, add a plastic jar lid and refrigerate. For optimum flavour, eat your refrigerated sauerkraut within 4 months.


Jenna Empey has over fifteen years of experience in organic agriculture and fermentation. Marrying the two, she began an artisanal business that would focus on the natural fermentation of foods and beverages. With a commitment to local food, innovation and experimentation; Pyramid Ferments has created an exciting and distinct product line of fermented foods and beverages, never before seen in Canada. Jenna is also the founder of the Ontario Fermentation Festival. When she’s not fermenting everything in sight you can find her in her tomato garden or under the moth light.

Curtido: Salvadoran Fermented Cabbage


Cultures around the world have had fermented foods as part of their cuisines for thousands of years, and many of them are variations of fermented cabbage. These similarities in fermentation among different diets unite us and help bridge the cuisine gaps between cultures, but also keep us healthy with plenty of probiotic-rich foods. Just as Germany has its sauerkraut and Korea its kim chi, El Salvador has curtido. It is a lacto-fermented condiment with cabbage as its main ingredient, but is enhanced with other flavors and foods found in Central America, such as cilantro and hot peppers, that really make it stand out. You can use green or red cabbage here, whichever you prefer, and feel free to adjust the heat to your liking as well.

Curtido would traditionally be served on pupusas, which are stuffed masa cakes, resembling thick tortillas, usually filled with meat, cheese, or vegetables. We also often serve it with tacos or other Central American-inspired dishes, on scrambled eggs, mixed in with salsa to add a probiotic boost, or tossed into a fresh green salad. Once fermented, curtido will keep well in the fridge for up to a year, lending itself well to big batches or even gifting to friends. Bring this to your next potluck and people will be thanking you!

Yield:3 Quarts

Fermentation TIme: 1-2 Weeks


  • 1 head green or red cabbage, shredded (large, about 3 lbs)
  • 1 large or 2 small red onions, small diced
  • 1 lb carrots, grated
  • 8 cloves garlic, minced
  • 1-3 jalapeno peppers, sliced (seeds removed to reduce heat if preferred)
  • 1 bunch fresh cilantro, stems included, minced
  • Zest and juice of 1 whole lime
  • 1 1/2 Tbs dried oregano or 3 Tbs fresh oregano
  • 3-6 tsp fine sea salt, varied depending on weight of vegetables


  • 3 glass jars, quart-sized, with plastic/non-reactive lids or  a 1 gallon ceramic crock
  • Fermentation weights
  • Knife and cutting board
  • Zester/grater
  • Funnel Wooden spoon or other tool for packing into jars Kitchen scale
  • Measuring spoons


  1. Take a large mixing bowl to zero on a kitchen scale.
  2. Combine the shredded cabbage, onion, carrots, garlic, peppers, cilantro, lime, and oregano in the bowl and stir well.
  3. Add the salt to the vegetables; the amount of salt used depends on the weight of the vegetable mixture. Use 1 tsp sea salt per pound of vegetables (all of the mixture in the bowl, not just the cabbage). The amount of vegetables listed should use about 2 Tbs of salt, but adjust to the exact amount you have.
  4. Mix the salt into the vegetables, massaging and squeezing the mixture to break the cell walls and release their stored water. This also softens the vegetables and reduces their volume, allowing them to be packed more tightly into jars for fermentation. The massaging step may take up to 10 minutes; if your arms get tired or you have limited ability in some way, you can instead let the salted cabbage mixture sit out on the counter for a few hours to soften and release its water. The vegetables are ready for the next step when you can easily squeeze liquid from them and the volume has reduced by about half.
  5. Next, pack the salted, massaged vegetables into glass jars or a fermentation crock. I use quart-sized glass jars for this recipe, but a ceramic crock will also work. Either way, fill your vessel with vegetables to the top, then use a wooden spoon or "kraut pounder" to pack the mixture into the jar. Packing the jars tightly removes air bubbles and raises the brine above the vegetables, which keep the fermentation anaerobic. Keep filling and packing until your vessels are filled; for a glass jar, this is to its "shoulders," where it starts to curve toward the mouth of the jar. Do not fill the jar all the way to the top, or it will overflow as it expands during fermentation and create a mess.
  6. Once filled, press the vegetables down a bit more, until a distinct layer of brine rises to the top. Place a whole cabbage leaf over the top to keep any smaller pieces of vegetables from floating and possibly molding. Then, put a fermentation weight, if using, on top of the carrier leaf. This helps ensure the vegetables stay submerged in the brine throughout the fermentation process, which prevents mold or other unwanted microbes, and promotes anaerobic lacto-fermentation. Cover the vessel with a non-reactive lid (I use plastic lids on my jars). For glass jars, be sure not to screw the lids on tightly, as this can cause jars to break. Label your jars or crock with the name of the ferment and date you made it.
  7. Let your jars sit at room temperature, out of direct sunlight, for 5-14 days to ferment. Your curtido is ready when it has fermented to your liking, depending on your taste and texture preferences. It will become more sour and "fermented" tasting the longer you let it sit, so adjust the time as needed for your taste. I typically let mine ferment for 14 days, as I have found this to be the sweet spot for taste and probiotic content. This time frame is with an ambient temperature of about 68 degrees, but it will ferment more quickly the warmer your kitchen, so keep this in mind when fermenting. There is no right number of days to let this ferment; it is simply ready when you are. Give it a taste after a week or so and see if you like it as is or if you would like it to ferment a bit longer. Some let it sit up to 21 days, or as few as five for either more or less fermented flavor.
  8. Once finished, remove the fermentation weight and transfer the jars to the fridge. Under refrigeration, this will keep for about one year.

Recipe Notes:

  • Before shredding the cabbage, set the outer leaf aside, keeping it whole to act as a carrier under the fermentation weight.
  • Feel free to adjust any of the amounts, such as more garlic, fewer hot peppers, etc., as you like. As long as you keep the ratio of vegetables to salt the same, you can get creative and have fermentation success.
  • I recommend wearing food-safe kitchen gloves for the mixing step, due to the presence of hot peppers. If you don’t have any gloves, massage the vegetables and salt together but omit the hot pepper, then add it after massaging to protect your hands.

Kitchen-PortaitLaura is a Registered Dietician and a Traditional Foods Instructor.

Originally from Kansas City, Missouri, Laura moved all over the U.S. before she finally figured out that she is a country girl at heart, and settled down on her homestead in the Driftless region of Southwest Wisconsin with her husband.

Laura is a private practice dietitian, focusing on individualized healing and adding in traditional, whole foods, with emphases on digestion and mental health. She is a blogger, writer, and speaker on health and traditional cooking techniques, such as fermentation and cooking with organ meats. If you can ferment it, Laura will try to do it. She also coaches functional movement classes and loves to spend time with her family and be out in nature as much as possible, especially canoeing and hiking.

When not cooking, eating, or talking about food, Laura also enjoys stand-up comedy, learning German and drinking wine. Not all together.

Banh Mi Pickled Carrots


Yield: 1 quart (liter)

This recipe is inspired by Bánh Mì, a vibrant and delicious Vietnamese sandwich loaded with fresh carrots, daikon radish, jalapeño, and cilantro. These vegetables are usually quick pickled in a sweetened vinegar. We instead ferment the typical toppings to naturally create a vinegary tang, add the digestive power of probiotics, and enable you to simplify meal prep.

Use Bánh Mì Pickled Carrots to add texture, moisture, and tons of flavor to any dish. A Grilled Chicken Bánh Mì Sandwich, a Bánh Mì Burger with Sriracha Mayo, or Spring Rolls with Bánh Mì Pickled Carrots are just a few of the possibilities I share below.

Fermentation Length: 7 to 10 days
Salt Percentage: 2.0% (see Recipe Notes)

When purchasing daikon radish, look for ones no more than 2 inches in diameter because the smaller size tends to have a nice flavor and some wonderful sweetness. Really young daikon - less than 1-inch thick – can be tasteless, and older fat daikon radish can be hot and bitter. 

Once you have a jar of Bánh Mì Pickled Carrots at the ready in your fridge, throwing together a flavorful, healthy meal is so much easier. It’s now pay-off time for the work you did weeks ago. A marriage of fermentation and batch processing.

Here are three ideas on how to use your Bánh Mì Pickled Carrots:

  1. Grilled Chicken Bánh Mì Sandwich. Toast a baguette, spread with mayonnaise, add some slices of grilled chicken breast, and top with Banh Mi Pickled Carrots.
  2. Bánh Mì Burger with Sriracha Mayo. Before grilling, mix dried onion flakes, garlic powder, salt and pepper into ground hamburger meat. Make Sriracha Mayo by stirring 1–2 tablespoons sriracha into 1/4 cup of mayonnaise. Assemble. Slather your favorite hamburger bun with Srirach Mayo, add grilled hamburger, and top with a generous portion of Bánh Mì Pickled Carrots.
  3. Spring Rolls with Bánh Mì Pickled Carrots. For a vegan take on the traditional Bánh Mì sandwich, roll grilled tofu and Bánh Mì Pickled Carrots, and Sriracha Sauce, in rice paper. Dip in a vinegar sauce made with 1/2 cup of rice vinegar, cup water, 1-2 tablespoons sugar, sliced green onions, and a sprinkle of dried red pepper flakes.

Or, to keep life real simple, just add a few forkfuls of Bánh Mì Pickled Carrots to a bowl of lettuce–including a bit of the brine, sprinkle on a few nuts, add some bits of avocado, then drizzle on some olive oil. Easy! Mouthwatering delicious!



  • 2–3 garlic cloves, finely minced
  • 1–3 jalapeño pepper, seeded and sliced
  • 45 green onions, thinly sliced
  • 1/4 cup (60 ml) fresh cilantro, coarsely chopped
  • 1 lime, zest and juice of
  • 1 tablespoon (15 ml) fish sauce (optional)
  • 1 pound (450 g) approx. daikon, peeled and julienned
  • 1 pound (450 g) approx. carrots, peeled and julienned
  • 1 tablespoon (15 ml) fine-grain iodine-free salt


  • Kitchen scale, ideally digital
  • 1-quart (1 L) wide-mouth canning jar or similar sized jar
  • 4-ounce (125 ml) canning jar (jelly jar) or other fermentation weight
  • Wide-mouth plastic storage cap, canning jar rim and lid, or airlock lid of your choosing
  • Cutting board and chef’s knife
  • Large mixing bowl
  • Vegetable peeler and measuring spoons
  • Grater box


  1. Place your bowl on the scale. Either zero out your scale or write down the tare (weight) of your bowl.
  2. Prep your garlic, jalapeño pepper, green onions, cilantro, and lime (zest and juice) and add them to your bowl.
  3. Grate the daikon and carrots. A nice touch is to julienne or spiralizer the carrots and daikon. Just be sure not to end up with too fine a cut. Add grated daikon and carrots to your bowl until the weight of all your ingredients is 1-3/4 pounds (28 oz or 800g).
  4. Sprinkle with 1 tablespoon (15 ml) of salt. Mix thoroughly until salt is well dispersed.
  5. Pack into a 1-quart (liter) jar leaving 1-2 inches of headspace. Clean up any loose bits from around the rim and press the mixture down into your jar to remove any air pockets.
  6. Seal the jar using a fermentation weight and airlock lid of your choosing. If you don’t have a specialty weight, find a slightly smaller jar that will fit inside the neck of the jar you packed your ferment into. Fill it with water, cap it, and place it inside the jar. It will keep your ferment below the brine and safe from airborne molds and yeasts.
  7. Label your jar with the recipe name and the day you started fermenting. Place your jar in a small bowl to catch any brine that may overflow. Ferment away from direct sunlight for 7-10 days.
  8. Monitor daily, pressing down any bits that rise to the surface. Start tasting on day 7, stopping fermentation when the desired flavor and acidity is achieved. I keep the fermentation length short for this ferment because I find with the high percentage of sweet carrots, it’s easy for this ferment to switch to an alcohol ferment with notes of yeast.
  9. When fermented to your liking, clean up the jar, removing the fermentation weight and airlock lid. Add how long you fermented your Bánh Mì Pickled Carrots to your label. Seal your jar with a regular lid and transfer to the fridge where your ferment will keep for 6-12 months.

Recipe Notes

  • With hot peppers, the heat is in the seeds and the inner membrane. Vary the heat by how many jalapeños you use, how many seeds you leave in, and whether you remove the inner membrane. Wash your hands well after handling hot peppers.
  • I avoided the use of fish sauce in my ferments for years. It wasn’t until researching ingredients for a batch of traditional kimchi, that I discovered what I had been missing. Fish sauce is rich in flavor-enhancing compounds that add complex notes to any dish. If the smell turns you off, hold your nose while pouring. The fishy odor is greatly diminished during the fermentation process leaving behind remarkable flavors.
  • Red Boat is my preferred brand of fish sauce. When shopping for fish sauce, carefully read the label. The best quality of fish sauce will be made with just anchovies and salt.
  • If you are comfortable with weighing your ingredients and calculating salt by weight, this recipe uses 2% salt. To determine how many grams of salt to add, multiply the weight of your ingredients by 0.02 and add that many grams of salt. For example, an 800 gram batch of ingredients would call for 16 grams of salt. (800 x 0.02 = 16)
  • Himalayan pink salt or Redmond Real Salt© are my favorite salts to use for fermentation.
  • If you want a bit of sweetness in your Bánh Mì Pickled Carrots, place the portion size you are about to use in a bowl and stir in some fine sugar.

Probiotic Valentine’s Day Truffles


When we think of Valentine’s Day, our minds immediately wander to chocolate. The decadent confection that is given almost as frequently as socks on Christmas is ubiquitous with the mere mention of Valentine’s day. Why, though? Why did chocolate become the go-to gift for this particular holiday? Well, for one, it’s delicious. The melt-in-your-mouth feel of cool, creamy sweetness is unparallelled. And really, a heart-shaped box of gummy worms just doesn’t have the same romantic appeal of a box of chocolates, ya know?

There’s a ton of historical data on the connection between chocolate and romance out there, but we’re not interested in regaling you with facts and figures. We want to talk about making truffles for your sweetheart(s) on this Valentine’s day. It sounds daunting, but trust us, out of all of the goodies you could make, truffles are the easiest. When you throw some cultured whipped cream in the mix, it shows your loved ones that you’re really looking out for them by incorporating someprobiotics into their gift! If that ain't love, we don’t know what is.

So to make the cultured whipped cream, there are a few rules to abide by. First, cleanliness is a must. Run your jar through the dishwasher or just hand wash with hot and soapy water, but it’s imperative to make sure you’re working with a clean vessel. Second, make sure you’re using Heavy Whipping Cream (HWC for all of you keto folk). Half and half or lighter will not give you the desired result we’re going for. And lastly, timing is key! Leaving your whipping cream fermenting for too long or for too short of a time will create an undesirable result. We’re going for a whipped cream texture, not sour cream. Although you can create sour cream this way too, we’re just not using it in this application.

Cultured Whipping Cream Recipe


  • 2 liter wide-mouth mason jar
  • 1 liter of heavy whipping cream (avoid ultra-pasteurized if possible)
  • 1/2 cup of culture (whey, buttermilk, or kefir)


  1. Place heavy whipping cream in your jar and add your culture. Mix well and use a GoFerment lid or a cheesecloth and rubber band lid, then store in a warm place away from sunlight. The top of a refrigerator is great where you can block the light with any dry goods you have stored.
  2. After 12 hours, you should see separation happening, where the whey is staying towards the bottom and the cream is thicker at the top. At this point, lid your jar and shake it gently to re-incorporate the whey back into the mix. If it doesn’t mix easily, just stir it up with a clean spoon. This is a good time to taste it (it’ll be more of a creme fraiche at this point).
  3. Leave your cultured cream alone for another 24 hours, then take a look. It will be thicker and have a tanginess to it, perfect for a truffle! Remove the cream from the jar and refrigerate.

Probiotic Dark Chocolate Truffles


  • 2 oz. organic baking chocolate (100% chocolate)
  • 1/4 cup organic powdered sugar or stevia
  • cup cultured whipping cream
  • Cocoa powder for coating


  1. Place a metal bowl that fits over a pot of lightly boiling water on the stove (your water should be above a simmer and below a rolling boil).
  2. Chop your chocolate in any fashion, then add the chocolate and the powdered sugar/stevia in the bowl and melt, stirring constantly.
  3. When fully melted, remove the bowl from the heat and whisk in the whipping cream until fully incorporated.
  4. Place your bowl in the fridge for 35-45 min (until the chocolate starts to set).
  5. Once set, use a soup spoon and scoop out around a tablespoon of chocolate.
  6. Working quickly, roll the truffle into a ball shape in between your palms (it helps if you coat your hands with a thin layer of butter or coconut oil as the truffle mix can be a little sticky), then roll in the powdered cocoa. You can also get super fancy and add in any other coatings such as flaky sea salt, crushed pistachios or pecans, crushed candy or any coating of your choice!
  7. Store in a sealed container in the fridge until you’re ready to woo your love with some amazing, hand-made truffles!

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