February 2, 2015


Immune Boosting Winter Recipes


It actually hurts deep in our healthful souls to write that headline, because really it couldn’t be further from the truth.

The practice of fermenting food is deep-rooted in tradition. This ancient culinary method was used for both preservation purposes before LG, Smeg and Fisher & Paykel existed, but also more importantly for it’s gut-nourishing qualities and it’s ability to enhance the nutritional profile of foods.



A cultured dairy food, made by fermenting dairy with kefir grains. You can also find kefir water and kefir coconut milk. It’s quite sour in flavour and thick almost like yoghurt.

How to use it?

Add some kefir to your next smoothie for a probiotic boost. 100mls is plenty.


In it’s most basic form sauerkraut is finely sliced cabbage that has been fermented using a process called lacto-fermentation. Sauerkraut has had a resurgence in foodie circles and you can now find delicious flavours like ginger and turmeric and extra vegetables like carrots and beets.

How to use it?

Add up to a tablespoon of sauerkraut to meals to assist in digestion and assimilation of nutrients. It tastes great on salads, with eggs and ontaoast with a big smar of avocado.


Gut-nourishing fermented tea, kombucha is one of our favourite ways to enjoy the benefits of fermentation. Kombucha is made by adding a SCOBY (we’ll delve into this in a separate post) to a mixture of black tea and sugar. The majority of sugar is eaten up during the fermentation process leaving you with a delicious soft drink alternative that is actually good for you.

How to use it?

Kombucha makes a great alternative to soft drink but is also a great tonic to have daily to kick start your day. Start with 100mls in the morning and work your way up to a glass. We make a mean kombucha soaked bircher at the Bondi Harvest restaurant for breakfast.


A Korean dish similar to sauerkraut consists of fermented cabbage and daikon with spices.

How to use it?

Add up to a tablespoon of kimchi to meals that need a little spicy boost. It tastes great with Asian dishes, salads and with eggs.


Yes, good quality yoghurt rich in probiotics is classified as a fermented food.

How to use it?

Add to smoothies, muesli, fruit bowls, top your curries, soups and salads.


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