10 ways to eat fermented foods

If you follow me on Instagram, or eat ANY number of meals with me, you know that I LOVE me some fermented foods. Today I'm sharing 10 ways to add these wonderful superfoods into YOUR diet.

[What the heck are fermented foods? Check out this post: Fermented Foods 101]

10 ways to eat fermented foods:

  1.  Sip on some bubbly kombucha (or... make a kombucha cocktail!)
  2.  Start your day with a Superhuman Breakfast
  3.  Order miso soup along side your sushi roll.
  4.  Top your salad pan seared tempeh.
  5.  Add kimchi on top of your stir fry or noodle bowl.
  6.  Snack on some raw pickles (either homemade or ones you find in the refrigerator section).
  7.  Upgrade your avocado toast with this recipe: Upgraded Avocado Toast.
  8. Try your hand at making beet kvass! It's SO easy, I promise, and GREAT for heartburn or indigestion. Here's a recipe: Homemade Beet Kvass.
  9.  Use unsweetened kefir instead of milk in your favorite overnight oats. Check out my recipes here: Overnight Oats OR Paleo Overnight No-Oats.
  10. Take a forkful of your favorite kraut or fermented veggie and stir it into any salad or bowl for an INSTANT flavor boost!

What is YOUR favorite way to eat fermented foods? Let me know in the comments below!!

Honey Miso Glazed Brussels Sprouts

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Honey Miso Glazed Brussels Sprouts // gluten free, paleo, vegan option

{adapted from this recipe}

Ingredients:

  • 2 cups brussels sprouts
  • 1/4 cup white miso
  • 1/4 cup maple syrup
  • 1 tbsp olive oil
  • 2 tbsp hot water
  • sprinkle of sea salt
  • sprinkle of black pepper

Instructions:

  1. Preheat oven to 375. Cut sprouts in half (or if you have large ones, quarter 'em!). Toss with olive oil, salt and pepper and spread evenly onto a baking dish.

  2. Roast for about 20 minutes or until browned.

  3. Make your glaze: whisk together miso, maple syrup, olive oil and hot water.

  4. Remove sprouts from the oven, toss with glaze (about 1/2 of it). Return dish to the oven and roast for an additional 10-15 minutes. 

  5. Remove sprouts from the oven. When ready to serve, drizzle with additional glaze to taste.

Miso Sesame Sweet Potato Salad

This recipe was inspired by a side dish served at Teaism in DC. Teaism is a cozy tea house around the corner from the yoga studio where I did my 200-hr yoga teacher training back in 2013. I remember during breaks we would drop in for bubble tea, salty oat cookies, and these incredible miso glazed sweet potatoes.

What's miso you ask? Miso is a paste made from fermented soybeans and barley or rice malt. It's super salty, and adds a unique "umami" taste to any dish (a flavor that most standard American diets lack). And since it is fermented, it's super good for your gut health (it contains those good-for-you probiotics you hear all the yogurt companies talk about).

Upon leaving DC, I knew I had to recreate the recipe myself. Lucky enough, I found a similar recipe online so I simply had to "upgrade" it - swapping coconut oil for canola, and medjool dates for sugar.  Be warned - the miso-sesame dressing is seriously addicting. But don't worry! The recipe below makes MORE than enough dressing, so you can safely pour it on anything and everything. ENJOY!

Miso Sesame Sweet Potato Salad // vegan, gluten free, soy free, refined sugar free

Ingredients:
    ⁃    1 lb sweet potatoes (I have also made with butternut squash)
    ⁃    Coconut oil (for roasting)
    ⁃    1/3 cup miso (yellow or white)
    ⁃    2/3 cup tahini
    ⁃    1/4 cup mirin
    ⁃    1 cup water
    ⁃    3 medjool dates
    ⁃    Sesame seeds (optional, for garnish)
    ⁃    Arugula (optional, although I think it pairs nicely with the sweetness of the potato)

Instructions:

1. Roast your sweet potatoes: Preheat over to 425. Cube sweet potatoes (or squash), toss with coconut oil, and roast until beginning to soften (about 30 minutes)
2. Make the dressing: add all remaining ingredients to high speed blender and blend until smooth and well combined.**
3. Assemble: Let sweet potatoes cool and then generously drizzle with miso sesame dressing. Serve over a bed of greens and sprinkle with sesame seeds if desired.

**Note: This will make MUCH more dressing than you need for the potatoes. Trust me, you will not be upset about it - this dressing is addicting and you will find yourself wanting to put it on everything, not to mention eat it with a spoon.