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  • RecipesWe love to create delicious recipes with gut health in mind. By using our recipes, you can easily create any dish knowing that it’s good for gut health! Our recipe blog also includes Vegan Recipes, Vegetarian Recipes, Gluten Free Recipes, and Paleo Recipes.
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Soups & Stews

Eight Hearty and Healthy Fall Soup Recipes

Make your fall dinners hearty and warm with these healthy fall soup recipes! Whatever you’re craving, one of these healthy fall soups will hit the spot!

RECIPE INDEX

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Cook | Soups & Stews

Eight Hearty and Healthy Fall Soup Recipes

Make your fall dinners hearty and warm with these healthy fall soup recipes! Whatever you’re craving, one of these healthy fall soups will hit the spot!

Instant Pot Vegan Chicken Noodle Soup with Chickpeas

My favorite vegan chicken noodle soup is made with chickpeas instead of chicken! This chickpea noodle soup is made in an instant pot in just 30 minutes.

ingredients: carrots, celery, chickpeas, vegetable broth, pasta, paprika

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Rustic Scallop Shrimp and Corn Bisque

Rustic cooking is unrefined and simple, but also warm and inviting. This scallop shrimp and corn bisque is the perfect seafood bisque for any winter meal.

ingredients: clams, scallops, shrimp, cream, chicken stock, sauerkraut, white rice, butter, fresh corn

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Vegan Sauerkraut Soup with Mushrooms

This vegan sauerkraut soup with mushrooms was inspired by German Sauerkraut Soup recipes with some influence from Ukrainian sauerkraut soup. Top with sour cream and pair with crusty sourdough bread for a perfect fall and winter meal.

Ingredients: caraway, chickpeas, mushrooms, potatoes, sauerkraut, tomato paste, vegetable broth, paprika

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Creamy Roasted Carrot Soup with Ginger and Miso

This creamy roasted carrot ginger soup is full of rich flavor from roasted carrots and onions. Try roasted carrot soup with ginger and miso for any fall meal.

ingredients: carrots, coriander, garlic, ginger, chicken broth, coconut cream, turmeric, cumin

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Vegan Kimchi Ramen with Miso and Mushrooms

This delicious vegan kimchi ramen is made with a spicy miso broth and homemade kimchi. Try this kimchi miso soup with ramen for a warming dinner on a cold day.

ingredients: kimchi, miso, ramen noodles, vegetable broth, mushrooms

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Thai Red Curry Ramen with Coconut Milk and Cilantro

This Thai red curry ramen is made with creamy coconut milk, spicy Thai red curry paste, and turmeric. Have this curry ramen ready for dinner in under an hour.

ingredients: coconut milk, Thai red curry paste, vegetable broth, mushrooms, ramen noodles

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Slow Cooker Spicy Beef Ramen Made with Chuck Roast

Spicy beef ramen made from scratch and slow-cooked to perfection. This is a slow cooker ramen made with chuck stew meat, but you can use other beef cuts.

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Authentic Cajun Seafood Gumbo with Crab, Shrimp and Mussels

An easy, one-pot recipe for authentic Cajun seafood gumbo made from scratch with a dark roux and local seafood. This is a crab gumbo with mussels and shrimp.

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Kaitlynn Fenley Author, Educator, Food Microbiologist
Kaitlynn is a food microbiologist and fermentation expert teaching people how to ferment foods and drinks at home.
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fermentation food microbiology sourdough sauerkraut fermenting at home fermented foods fermented drinks
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welcome!

hey i’m kaitlynn, i’m a microbiologist and together with my husband jon we are cultured guru.

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Sourdough Cottage Cheese Banana Bread (High Protein)
Sourdough Discard

Sourdough Cottage Cheese Banana Bread (High Protein)

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Instant Pot Vegan Chicken Noodle Soup
Sourdough Smores Cookies
High Protein Cottage Cheese Mac and Cheese
Sourdough & Miso Chicolate Chip Cookies
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sourdough discard 🤝 cottage cheese combined tw sourdough discard 🤝 cottage cheese

combined two of the best fermented foods to make the best pancakes. And yes, you can ferment the batter overnight in the fridge for easier digestion. 

My recipe makes 15 pancakes and each serving of 3 pancakes had 17 grams of protein! 

Get the recipe from my recipe index, linked in my profile✨

#sourdough #cottagecheese #pancakes #fermentation
It can suppress overgrowth of Candida albicans, wh It can suppress overgrowth of Candida albicans, while boosting good bacteria in your gut! 

Roasting garlic increases beneficial garlic compounds like diallyl sulfide and diallyl disulfide — or DADS, for short. Both of these compounds have been studied for their anti-inflammatory (anti-cancer), antioxidant, and antifungal properties.

It’s definitely a sauerkraut you should keep in your rotation.

To get the recipe google “garlic sauerkraut.” and you’ll see mine it’s the first one.

Sources:
PMC8777027 (Diallyl Disulfide (DADS) Ameliorates Intestinal Candida albicansInfection by Modulating the Gut microbiota and Metabolites and Providing Intestinal Protection)

https://doi.org/10.3390/fishes9100401 (diallyl disulfide (DADS) shows a substantial increase, with concentrations rising from 1.6 mg/g in non-fermented garlic to 4.8 mg/g in its fermented counterpart, suggesting enhanced bioactivity through fermentation)
✨Cottage Cheese Ice Cream✨with Brown Butter an ✨Cottage Cheese Ice Cream✨with Brown Butter and Vanilla

I know, I know, I’m making everything with cottage cheese right now. But how can I not? Cottage cheese is one of the most protein-rich fermented foods.

If you love ice cream and cheesecake-like flavor, you’ll love this recipe. it’s high in protein, requires only four simple ingredients, and does not require churning. So, you do not need an ice cream maker!

A half-cup serving of this ice cream has 12 grams of protein, making it a healthy and balanced sweet snack. Get the recipe from the recipe index linked in my profile. 

#cottagecheese #icecream
Baked ✨Cottage Cheese✨ Queso Dip It’s crea Baked ✨Cottage Cheese✨ Queso Dip 

It’s creamy, cheesy, and packed with protein, but with fewer calories thanks to the cottage cheese base. And it’s only 6 ingredients +toppings! 

I love it topped with cilantro, diced tomatoes, onions and fresh jalapeños! 

Get the full recipe from my recipe index, linked in my bio. 

#queso #cheese #cottagecheese
Why do you add water to sauerkraut? To that I as Why do you add water to sauerkraut? 

To that I ask: who told y’all you can’t add water to sauerkraut? 

Adding water standardizes my recipes, making sure everyone gets enough brine, regardless of cabbage variability. 

Google “cultured guru sauerkraut” and you’ll see my recipes! 

#sauerkraut #fermentation
Bok choy is similar in texture to Napa cabbage and Bok choy is similar in texture to Napa cabbage and lovely for fermentation. 

Since bok choy and all cabbages grow low and very close to the soil, their microbiome composition is wonderful! This makes all cabbages easy vegetables to ferment, and fermented bok choy is one of my absolute favorites.

Google fermented bok choy and you’ll see my recipe, it’s the first one. ☝🏼 #cabbage #fermentation #homestead 

Ps. I used some tiny weck jar lids for weights in my bigger weck jar and it worked great!
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