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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 | 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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welcome!

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

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Root Vegetable Sauerkraut with Radish, Beets, and Celeriac
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Root Vegetable Sauerkraut with Radish, Beets, and Celeriac

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Squash is the secret ingredient! My Roasted Butte Squash is the secret ingredient!

My Roasted Butternut Squash Hot Sauce recipe is free on my website! I didn’t cook this one, so yes it’s still probiotic.

When lactic acid bacteria ferment the starches in winter squash, they naturally convert them into emulsifying compounds called exopolysaccharides. So when we blend our hot sauce after fermentation, there’s no watery separation in the bottle. Roasting the squash with the garlic for the recipes also adds such good flavor! 

Definitely make sure it’s fully fermented and not bubbling anymore before you blend and bottle. Otherwise, it’ll carbonate in the cute little hot sauce bottles.

#hotsauce
Myth Busting: Yes, the SCOBY IS the pellicle! Plee Myth Busting: Yes, the SCOBY IS the pellicle! Pleeeease stop saying it’s not. 😌



Watch till the end, I show you how to grow one!



This is a little tidbit from what I teach in the Kombucha lesson in our Fermented Drinks Semester online course!

I also share this recipe FOR FREE just ✨GOOGLE✨ “cultured guru SCOBY” and you’ll see my full recipe with the perfect sugar to tea ratios for growing, feeding and maintaining a kombucha SCOBY.

#kombucha
And the knife stays in the box. GOOGLE “sourdoug And the knife stays in the box. 

GOOGLE “sourdough king cake” my recipe is the first one! 👑☂️💚✨

If you’re like me and prefer from scratch, homemade everything, you’ll definitely want to try this king cake for Mardi Gras! I used organic naturally dyed sprinkles and all that jazz too. 

If you just search “sourdough king cake” on google you’ll see my recipe, it’s usually the first one. 

My main tips for making this:
✨use a very active starter or throw in some instant yeast with your starter
✨make sure the dough is actually proofed before shaping it. If it’s cold in your house it will take longer. 
✨please follow directions! You can cold ferment the dough in the fridge after it doubles in size and BEFORE filling and shaping.

🎵Song is Casanova by Rebirth Brass Band
Fermentation is a gift from the microbes of this e Fermentation is a gift from the microbes of this earth.

When we had a food business, I could never shake the feeling that fermentation is not meant to be sold to you from a fluorescently lit grocery shelf in an endless cycle of waste. Fermentation is meant to be cultivated in your home, with your hands, with intention and love in a sustainable, grateful practice of reciprocity and nourishment. 

This is the story of how we got here. 

After so many lessons learned, our small fermentation business is now value aligned, peaceful, fulfilling, and happy.  It often seems like the gut feelings (the microbes within us) guided us in the right direction. To teach. 

You can learn for free on our blog, or you can enroll in our online courses (we extended our new year sale!) Either way, with me as your teacher, you’ll learn to adopt a holistic perspective on the microbial ecosystems that influence our food, lives, and the planet.
My favorite topic I teach in our online course is My favorite topic I teach in our online course is called Fermentation Variables. The whole lesson is centered around the fact that there are six main variables that influence the outcome of fermentation.

Here they are, in no particular order:

Sugar
Salt
Oxygen
Acidity
Temperature
Time

Temperature and time depend on each other most closely. 

that means, for all of our foods and drinks that ferment at room temp, things slow way down in the winter cold. 

The fermentation timeline is simply longer when it’s colder (and faster when it’s hotter). The microbes, kind of like us, make things happen slowly in the cold winter. 

I think this is yet another sign from nature that we’re supposed to rest and be gentle and gracious with deadlines, work, and not rush things this time of year. 

Let it be slow, it’ll still be great, it just takes a little more patience and time. 

If you’re looking to start fermentation as an analog hobby in the new year, our courses are 40% off right now! You can use code NEWYEARS at checkout. (Yes, you learn online, but it’s delicious, long form content + the skills are life long). What you learn empowers you to get off the computer/phone and go ferment some delicious foods and drinks. 

Touching cabbage and dough is just as good as “touching grass” lol 

Let me know if you have questions about our courses or just fermentation in general in the comments!

#fermentation
Yes cooking kills the microbes, but idc. I mean, I Yes cooking kills the microbes, but idc. I mean, I care, but in a “thank you for your service microbes” kinda way. 🫡

Cider braised pork and sauerkraut is a perfect choice for New Year’s or any winter meal! I lovvveee pairing it with butternut squash polenta bc it’s full of vitamin C for cold and flu szn. 

Eating pork and sauerkraut on New Year’s Day is a tradition. And I really do think it brings good luck and prosperity.

Get the recipe on our blog, linked in my profile and in story highlights! 

I’m really looking forward to creating more recipes like this in the new year, to show you all the joys of incorporating ferments into meals and recipes 😌✨ stay tuned! 

#newyear #sauerkraut #fermentation
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