3 Gourmet Paleo Probiotic Condiments-
Author: Alexis Goetz
Probiotic foods are great for overall health and digestion. They boost the immune system, increase nutrient absorption, and some people claim it helps them decrease bloating.
But getting these life-giving bacteria into your diet on a regular basis can be a challenge! There will be days where you don’t feel like eating sauerkraut or drinking kombucha.
This is where probiotic condiments come in handy. They complement a wide variety of foods effortlessly, and make getting these incredible microorganisms into your body a snap. And best of all they’re paleo.
The following recipes use the probiotics from sauerkraut juice to inoculate other delicious condiments. Traditionally fermented whey (the watery part from separated yogurt) or rejuvelac (a sprouted grain probiotic) are used, but in the interest of avoiding dairy and grains, the more dedicated paleo dieters can enjoy unique and delicious condiments as well.
Once you have your own fermented sauerkraut, keep that liquid that is left over and use it for all kinds of goodness! (If you haven’t made your own sauerkraut before, check out this simple vegetable ferment tutorial here. The sauerkraut recipe begins at minute 14:20)
1. Sweet Turmeric Dill Cashew Cheese
- Blender or hand blender
- Ceramic/glass container or bowl
- 2 cups cashews, soaked 30 minutes or so
- 1/4 cup of your favorite sauerkraut juice
- 1 tsp. sea salt OR substitute MISO paste 1-2 tsp.
- 1 tsp. lemon juice
- 1 heaping teaspoon dried dill
- 1 heaping tsp. turmeric (for flavour, health and great colour!)
- Change flavours--any herbs or spices of your choosing (caraway seeds, fresh basil and sundried tomatoes, dates and toasted flax seeds)
- Soak cashews for at least 30 minutes - 8 hours or so and they’ll soften up for a creamier blend. Don’t soak cashews too long as they will turn blue!
- Blend soaked cashews with sauerkraut juice, miso or salt and your spices.
- Put creamy mix in a glass container and put a cloth over top with an elastic band. Let sit for 1-3 days. A crust will develop on the top.
- The longer you let sit the tangier it will taste. Put in the fridge when desired taste is acquired. The flavour will continue to change in the fridge but slowly. Use as a healthy cream-cheese alternative!
2. Paleo-Probiotic Mustard
Mustard is a condiment which we use all the time, especially with meats and salads. It’s a quick and simple way to get some excellent probiotics into your diet, especially for paleo eaters.
- grinder or mortar and pestle
- bowl, and spoon
- 1/4 cup of whole mustard seed
- 1/3 cup powdered mustard seed
- 1/8 cup of brine from previous ferment
- 1 teaspoon salt (optional depending on the salinity of brine)
- juice of 1/2 lemon
- 2 garlic cloves, chopped fine
- 2 tablespoons honey
- 1 small dried hot pepper (optional)
- Using a coffee grinder or a mortar and pestle, crush the mustard seeds into a chunky powder (or keep more whole if you like more texture).
- Mix all ingredients in a bowl (this keeps the sides of the jar clean)
- Pour the mustard into the bottom of a clean jar.
- Place in a jar in a warm place for 1 to 8 weeks.
- You can eat at any time from one week onward, though the flavor will continue to develop. I personally keep it out for at least a month as i keep more mustard seeds whole and prefer to let the fermentation process permeate the seeds, giving my mustard a less sharp, rounder flavour. Placing it in the fridge will slow fermentation and leaving it on the counter will allow the process to continue which adds the deeper flavour.
3. Dairy-Free Lacto-Fermented Mayo Recipe
“Lacto-fermented” refers to the lactic acid producing probiotic involved in this fermentation, not a lactose containing dairy ingredient
- One whole egg, room temperature
- One egg yolk, room temperature
- 1 tablespoons lemon juice
- 1 teaspoon mustard
- Generous pinch sea salt
- 3/4 cup to 1 cup first, cold-pressed extra-virgin olive oil
- 2 tablespoons probiotic brine
- In your food processor (or blender), mix the egg, egg yolk, mustard, lemon juice, and brine until nice and smooth.
- Slowly, begin to drizzle the olive oil in. Here it is important to add it in a steady stream, rather than dump it in. It will help the oil to incorporate into the mixture evenly. Blend.
- Let the mixture to sit out on the counter (covered) for seven hours to allow the enzymes to do their magic. Refrigerate and enjoy!
Fermented condiments are a simple and delicious way for adding healthy probiotic condiments to nearly any meal. Have you made any probiotic condiments of your own? Tell us about it in the comments!
Alexis Goertz is head alchemist at ediblealchemy.co, the premier online training site for DIY probiotics in the form of fermented foods and drinks. She travels the world in search of exotic bacteria cultures, gives on- and offline workshops, and loves to experiment with creative ferments. Want to learn more about fermentation? Check out her free fermentation webinar replays.