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Fermented Foods in Health & Disease Prevention

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Fermented Foods in Health & Disease Prevention

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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
Sauerkraut & Kimchi

Root Vegetable Sauerkraut with Radish, Beets, and Celeriac

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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
Sourdough Dinner Rolls
Homemade Cottage Cheese

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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
One Christmas I gifted everyone in my family the N One Christmas I gifted everyone in my family the New York style sourdough bagels and they were thrilled. (The bagels we’re actually way under proofed, but I still gifted them and everyone loved them lol) You can get the full recipe on my blog! And these can be made with discard and instant yeast or with just active starter. All the details are in the 5-star rated recipe on my website. #bagels #sourdough
This cookie dough is long-fermented overnight in t This cookie dough is long-fermented overnight in the fridge for the softest, most flavorful, melt-in your mouth sourdough gingerbread cookies. For Christmas 2025, I tried something new with these cookies. I created a gingerbread sourdough starter to use in this recipe! I made it by feeding some of my established starter a mix that includes molasses and gingerbread spices. I just added the instructions for the gingerbread starter in the notes of my cookie recipe. Get the full recipe and directions on my website! https://cultured.guru You can use the recipe index to see all my Christmas season recipes! #gingerbread #sourdough
My gingerbread sourdough starter recipe 🎄✨ Like a My gingerbread sourdough starter recipe 🎄✨ Like and save for some fun Christmas sourdough baking! I made this up a few days ago to use in my soft sourdough gingerbread cookies. (cookie recipe is in my recipe index on my website!) #sourdough #gingerbread
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