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Learn how to make your own fermented condiments to keep your gut healthy, avoid processed sugars and unhealthy oils and preservatives. 


  • Lactic acid bacteria flourishes in environments without air, known as an anaerobic environment.

  • We want to stay away from mold. A bit of yeast build up at the top is fine, we can simply remove it. When we see color, is when we know its mold.

  • When we use salt, we push out the bad bacteria and keep the good.

  • The best temperature to ferment foods is: 60-75 Fahrenheit (15.55- 23.889 Celsius), if the room temperature is any colder, it slows down the process. Any hotter, and we speed up the process and start to get weird growth like mold. 

  • For salt you want to use pickling salt aka kosher salt, not sea salt or iodized salt.



  • You don’t need a sterile environment. You are fine cleaning your jars with hot soapy water. 



  • 2 (6oz) cans of tomato paste OR 1.5 cups homemade tomato paste.

  • 3 tablespoons maple syrup or raw honey.

  • 3 tablespoons raw vinegar.

  • 2 tablespoons whey (water that sits on top of your yoghurt) OR brine from existing vegetable ferments*.

  • 1/4 teaspoon onion powder.

  • 1/2 teaspoon sea salt.

  • 1/8 teaspoon black pepper.

  • 1/8 teaspoon allspice.

*If you are wanting the beneficial probiotics in fermented ketchup, the whey/brine cannot be omitted. Here’s how to make real whey (powdered whey will NOT work), or just skim some brine from an existing ferment. I used my sauerkraut brine, and it worked beautifully.


  1. Combine all the ingredients, tasting and adjusting the seasonings as needed.

  2. Place the ketchup in a pint-sized mason jar, and fit with an airlock or regular lid.

  3. Allow the homemade ketchup to sit out at room temperature for 2-3 days. If you are using a regular lid, you’ll probably need to “burp” the ketchup every day or so to prevent a build up of gases. If you are using an airlock, you don’t have to worry about it.

  4. Move the ketchup to the refrigerator for another three days.

  5. Enjoy on homemade burgers, homemade hash browns, or my favorite– french fries fried in beef tallow.

  6. Long-Term Storage: Fermented ketchup should last 3-6 months in your fridge. I haven’t tried freezing it, but considering how well other tomato products freeze, I imagine it would work just fine.

  7. You could technically can it if you wanted, but the high temps of the canning process would kill all the beneficial bacteria, so you might as well not ferment it in the first place then.




  • Fresno chilli peppers

  • Ginger one thumb size

  • Garlic 4 cloves


  1. Combine all ingredients and blend.

  2. Empty into a jar and mix sauce once a day.

  3. Leave to sit out for 5 days

  4. After 5 days, refrigerate. You may also add about a tablespoon of vinegar for flavour. 



  • Beets, washed, uncooked, unpeeled, cut into quarters

  • Kosher Salt

  • 2 cloves of garlic

  • Filtered water


  1. Add beets and garlic cloves to clean jar

  2. Weigh the entire jar

  3. Pour water into jar and calculate the weight of just the water.

  4. Pour the water back out into a measuring cup.

  5. Make a 2% brine solution: To get 2% brine, multiply mL of water by 0.02. This is the amount of salt to add (in grams) to the water. 

  6. Boil liquid then pour in right away. Make sure to not leave it out with the lid off as the water will evaporate. 

  7. Seal loosely and leave in your kitchen in a bowel to catch spill-over. 

  8. In 2 weeks you should see activity and can store it in the fridge. 




For every pound of cabbage: 3 tbsp of salt.

Weigh in store!


  • Slice cabbage with mandolin.

  • Need a large dish.

  • Cant use too much spices as the fermentation intensifies flavors

  • Peel carrots

  • Slices of jalapenos

  • Add 3 tbsp salt

  • Smash it all up and release juices.

  • Add to clean jar

  • Add few bigger cabbage leaves on top, take a plastic bag half with water and add as weight. This also allows bubbles to escape

  • 5 days to 5 weeks fermented. So taste it then put it in fridge


There are two types of kimchi you can make. This depends not only on your preference but your room temperature which may be different depending on the season.

Nappa Cabbage Recipe



Winter Radish



  1. Heavily salt the nappa cabbage and massage slightly

  2. Cover with weight in bowel let it sit overnight or min 4 hours.

  3. Then wash off all salt.

  4. Squeeze it dry

  5. Puree ginger and garlic

  6. Glutenous sweet rice flour 3 tbsp in 1 quart of water and boil until thick.

  7. Add ginger and garlic to this, then add fish sauce

  8. Then add a bit of salt

  9. Korean chili flakes mild and spicy

  10. Mix everything together

  11.  put in jar

  12. You don’t need to weigh it down just every day push it down

  13. 3-7 days

Pickled Daikon Recipe






  • ▢6 tablespoons mustard seeds, about 50 grams

  • ▢1/2 cup mustard powder, about 50 grams

  • ▢1/2 cup water or beer

  • ▢3 tablespoons vinegar (cider white wine or sherry)

  • ▢2 teaspoons salt, about 5 grams

  • ▢1 teaspoon ground turmeric (optional)

  • ▢2 tablespoons honey (optional)

  • ▢1/4 cup minced fresh herbs (optional)



  • Grind the whole mustard seeds for a few seconds in a spice or coffee grinder, or by hand with a mortar and pestle. You want them mostly whole because you are using mustard powder, too.

  • Pour the semi-ground seeds into a bowl and add the salt and mustard powder. If using, add one of the optional ingredients, too.

  • Pour in the water or beer, then stir well. When everything is incorporated, let this sit for up to 10 minutes. The longer you let it sit, the mellower the mustard will be. When you’re ready, pour in the vinegar.

  • Pour into a glass jar and store in the fridge. It will be runny at first. Don’t worry, it will thicken up overnight. Wait at least 12 hours before using. Mustard made this way will last a year in the fridge.


This recipe makes about 1 cup. VARIATIONS

  • Change the liquid and you change the mustard.

  • Grind the mustard seeds a lot or a little and you change the texture — or skip the whole seeds altogether and use just mustard powder. Or skip the powder and just use seeds.

  • Want herbs in there? Go for it.

  • Like honey mustard? Pour some honey in.

  • Want your mustard even spicier? Add chiles or freshly grated horseradish. 

The most important thing to making mustard at home is to wait. You cannot eat it the day you make it. Mustard needs to marinate to dissipate its bitterness. Try it: Eat a little dab right after you make it, then a day or two later. The difference is dramatic.

Calories: 71kcal | Carbohydrates: 6g | Protein: 3g | Fat: 4g | Saturated Fat: 1g | Sodium: 390mg | Potassium: 97mg | Fiber: 1g | Sugar: 4g | Vitamin A: 109IU | Vitamin C: 2mg | Calcium: 32mg | Iron: 1mg



  • Boil Two cans full fat coconut milk

  • add 2 tablespoons of gelatin

  • allow to cool to 110°F

  • add 5 g yoghurt starter

  • press the instant pot yoghurt button

  • leave for eight hours

Whole milk yoghurt


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