Cultured Guru is an Educational Health & Wellness Brand and a Fermentation Company.
Created and Operated by Microbiologist Kaitlynn Fenley and Photographer Jon Scott Chachere II.
All in Nourishing Recipes
Made with fresh vegetables and rice noodles, this gluten free, Vietnamese inspired noodle salad is a go-to weekly recipe for Jon and I. It’s packed with probiotics, prebiotics and delicious flavors! The sesame and ginger dressing pairs perfectly with Cultured Guru Kimchi and the fresh, crisp vegetables.
One of my favorite food pairings is potatoes and sauerkraut. It’s like they were made for each other. Potatoes are starchy, blank canvases for flavor while sauerkraut is tart, salty, crunchy and full of flavor. They’re perfect for each other. We make a lot of salads and nourish bowls in our house, so we’re always finding ways to mix it up a bit. I created a new recipe for a Monday night dinner and I just had to share this easy kale salad recipe with potatoes and Cultured Guru Sauerkraut! 🙂
Learn how to make probiotic, creamy, thick plant based yogurt! It’s easy, delicious and a fun fermentation project. All you need is a yogurt maker, some plant based milk of your choice, agar and a starter culture.
One of my favorite budget friendly meals that results in enough servings for lunch the next day (score!) is red beans and rice with sautéed southern greens and kimchi. YUM!
This meal is my absolute favorite when we can get all the ingredients from our local farmers market, because everything is just so fresh and local. I love adding some of our Cultured Guru Kimchi to the sautéed southern greens side, because I find that I digest beans much easier when I eat fermented veggies with them.
Learning how to brew water kefir is easy and fun! Water kefir is a sweet, probiotic drink made using water kefir grains (or Tibicos), purified water and organic sugar. Our water kefir recipe also incorporates a small about of unrefined salt and maple syrup. Once you culture up some water kefir, you can bottle it for a second round of fermentation that results in a probiotic, flavorful, fizzy drink. It is similar to the popular drink kombucha, but we prefer the microbial make up of water kefir.
Since summer time, aka grilling season, is right around the corner we've been recipe developing to create a gut-heathy & grillable veggie burger. Sandwich like foods are notorious for being ugly in photographs, so in order for these blog pictures to be colorful and beautiful, we added shredded beets! These turned out to be the best veggie burgers we've ever made that do NOT fall apart on the grill! Obviously we used our Fermented Dill Pickles as a topping, adding billions of gut healthy probiotic bacteria to these yummy burgers!
We've really been enjoying rephotographing our blogs since we redesigned our website. I particularly enjoyed redoing this Thai Curry Soup Recipe, because I wasn't feeling very well (period problems). I take this approach of listening to my body, and I knew I needed something warm and nourishing with anti-inflammatory turmeric and our Fermented Kimchi. After all, food is medicine. Scott was of course on board because soup is his favorite food!
The health benefits of oats is based around their ability to help lower bad cholesterol and the fiber they add to meals. Lower cholesterol + beta glucan fiber = SUPER heart healthy. Plus all that beta glucan from oats is perfect to feed the gut microbiome, keeping your microbes thriving and at their fullest protection potential. You microbiome helps to protect you from disease and helps you to derive the most nutrients from your food, so you always want to make sure it's nourished and ready to do work by supplying many prebiotic foods... like oats.
Sometimes you just need a snack. Am I right, or am I right? Obviously it's best if snacks are healthy and shareable, which brings us this vegan snack board aka vegan cheese board aka vegan charcuterie board.
This vegan and gut healthy potato salad recipe is what I would consider an inspired-by version of German potato salad. I came up with this potato salad recipe while trying to find something creative to do with our probiotic, fermented pickles! Potatoes are a staple in our house, and are they super nutritious and great for gut microbiome health. So combining them with our Fermented Dill Pickles makes quite a healthy dish.
Brussels sprouts… most people either love them or hate them. They’re definitely a food worth loving though, because Brussels sprouts are one of the most nutrient dense vegetables you can eat! They’re an amazing prebiotic foods, with significant health benefits. There are tons of fun Brussels sprouts recipes out there that you can try too, including an amazing one in this blog post!
Ma Po tofu is traditionally a dish from the Chinese province of Sichuan containing chili oils, fermented broad bean paste, a type of chili paste, fermented black beans and ground pork. There are many variations of Ma Po Tofu with flavors adapted to suit local flare or dietary restrictions. We left out the pork making our recipe vegan, used what ingredients we could find, and added Cultured Guru Kimchi for flavor and nutrients!
Vegan Summer rolls are our favorite way to get a heaping dose of many prebiotic foods. You can really load up summer rolls with a lot of fibrous , nutritious veggies....Then, when you add kimchi too, the health benefits sky rocket. You can also use sauerkraut instead of kimchi if you aren't a fan of spicy food!
A lot of Cajun folks sure do hate when people make plant based Cajun food. I grew up in an extremely tiny town in South Louisiana, and now I follow a plant based diet. Why should that mean I can't have/cook/create cajun food? Oh yeah... it doesn't. Here is my recipe for Plant Based friendly pastalaya!
This post is all about out newest quick meal obsession that we came up with to promote meatless Monday: this vegan sandwich with probiotic fermented dill pickles! It is packed with gut healthy veggies and our favorite sauce.
Purple sweet potatoes are an amazing, versatile superfood. They are also an excellent source of prebiotics. Prebiotics are natural plant-based materials from foods that make it to the intestines undigested, providing a nutrient source for gut microorganisms to grow and thrive; essentially it's just nutritious microbe food.
We love a good veggie burger, especially to promote Meatless Monday. We developed this veggie burger recipe as a go-to option for a quick meatless meal!
When it's cold out and I crave a warm bowl of soup... I don't think about cajun gumbo and stews like most people who grew up in the South. Instead, I think about Vegan Ramen, specifically the miso soup with kimchi that our best friend Sidney made for Scotty and I one night.
Ahh Reubens, my favorite sandwich from my days of eating meat. I never imagined that I could recreate a vegan recipe for Reubens and that they would actually taste way better than the meat version. Plus this Tempeh Reuben Sandwich Recipe includes Probiotic Sauerkraut!
