Probiotic Brussel Sprouts

Probiotic Brussel Sprouts

Fermented Brussel Sprouts

About Brussel Sprouts

How do you make a super-hero an ultimate super-hero?

Fill her up with Fermented Brussel sprouts!

This is the ultimate superfood. 

A natural prebiotic, made into a probiotic AND a nutritional powerhouse of vitamins, minerals & health-inducing phytochemicals – what else could you ask for?

How to introduce to Kids?

Use smaller, firm, fresh Brussel sprouts as these will be sweeter.

Either dice a flower or two and add to burgers, coleslaw or even blend a small amount into a smoothie.  If kids are already partial to other sourish foods such as sauerkraut it will be easier for them to develop their taste for these little beauties… If they are still starting on their sour training adventure – then keep trying –  making the ‘trying’ fun.

Ingredients
  • 8-10 Brussel Sprouts – choose smaller, firm and bright-green for better results.
  • Culture starter or Whey (optional)
  • 2 Tbsp Himalayan salt
  • 2 cups of luke-warm filtered water
  • FLAVOUR OPTIONS
  • Option one: 3 Cloves garlic diced, 1-inch ginger cut into cubes.
  • Option two: 1 tsp mustard seeds, 1 clove garlic
  • Option three: 1 chilli cut into rounds, 1-inch ginger cut into cubes

Step by Step Instructions

Step 1

Sterilise jar either in boiling water for 5 min or oven at 100 degrees C for 30 min (place in a cool oven and leave in oven to cool down).

Step 2

Cut the stalk of Brussel sprouts, remove any loose or yellow outer leaves then 1/4 them lengthwise (keeping a little stalk on all four 1/4).

Step 3

Measure out water and dissolve salt into it.

Step 4

Prepare your prefered flavour option and roughly mix into Brussel sprouts.

Step 5

Place flavoured Brussel sprouts into a sterilized jar and pour over water with salt until covers Brussel sprouts.

Step 6

Weigh down Brussel sprouts with a weight or a cut apple. Leave in dark place for 2weeks or more.

Step 7

After a few days, you’ll see bubbles… this is a sign that fermentation has started and the probiotics are multiplying.

Step 8

Keep tasting after 2 weeks and when it is to your liking regarding sourness taste, then store in the fridge. Use over winter and into Autumn by dicing into salads, as a snack or thrown over your favourite pasta meal.

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    Fermented Foods Kids Love

    Probiotic Brussel Sprouts

    Probiotic Brussel Sprouts

    Fermented Brussel Sprouts About Brussel Sprouts How do you make a super-hero an ultimate super-hero? Fill her up with Fermented Brussel sprouts! This is the ultimate superfood.  A natural prebiotic, made into a probiotic AND a nutritional powerhouse of vitamins,...

    Fermented Carrots

    Fermented Carrots

    Fermented Carrots

    About Fermented Carrots Recipe

    Carrots are great by themselves but fermenting carrots adds an extra kick.

    There are three things you need to know about carrots.

    1) High in Vitamin A which is key for keeping your kid’s immunity up and them well and at school/day-care.

    2) High in magnesium, key for their sleep  AND building strong bones

    3) High in fibre. A great way to feed gutties.

    Fermenting carrots gives them extra nutrients with probiotics – a game-changer to your and your kid’s immunity.

    Instead of an apple a day, it will be a fermented carrot a day, keeps the doctor away.

    “Try it” Tip?

    Simply cutting veggies in different shapes or serving them in different sizes can make a big difference in kids motivation to ‘try’. What shape would your kids like?  any shape will ferment well in thir recipe, even grated (just use salt to bring the water out of grated carrots, no ‘brine’ necessary)

    Ingredients

    • 3 Large Carrots, peeled in not organic and cut into any shape

    • 3 tsp of freshly cut dill. (you can use any herb or spice here – coriander and ginger are also favourite in our house)

    • Culture starter or Whey

    • 2 tsp Himalayan salt

    • Filtered water (enough to submerge carrots)

    Step by Step Instructions

    Step 1

    Peel the Carrots if not organic and cut into sticks or chunks.

    Step 2

    Place in Sterilized mason jar.

    Step 3

    Combine salt, dill, 1/2 cup of water and culture starter or whey in a blender and blend for 20sec.

    Step 4

    Pour over the brine (dill/salt water) over the carrots. Add more water to make sure all carrots can be submerged under water. 

    Step 5

    Weigh down carrots with either a stone weight, 1/2 an apple cut along its mid-section or a cabbage core. 

    Step 6

    Put the lid on jar. Make sure the weight is working by submerging all the vegetables. If not you will need to jig it so no carrots are exposed to the air. 

    Step 7

    Leave in dark place for 3-7 days.

    Step 8

    Try in a few days. The carrots should still be crisp yet they will have a slight zingy taste. 

    Step 9

    Store in the fridge. Because it is fermented, it can last for months in your fridge.

    Fermented Carrots Benefits

    Fermented carrots are a great way to get some natural probiotic foods into your kids after antibiotics… They will give their gut bacteria a huge kick and help to keep their immunity going strong and support their digestive system.

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      Fermented Foods Kids Love

      Probiotic Brussel Sprouts

      Probiotic Brussel Sprouts

      Fermented Brussel Sprouts About Brussel Sprouts How do you make a super-hero an ultimate super-hero? Fill her up with Fermented Brussel sprouts! This is the ultimate superfood.  A natural prebiotic, made into a probiotic AND a nutritional powerhouse of vitamins,...

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        Fermented Sweet Potato

        Fermented Sweet Potato

        Fermented Sweet Potato

        About Fermented Sweet Potato Recipe

        This is going to rock your world. It did mine.

        I started making fermented food for babies when I had my fourth child. I wanted to give my baby the best start and built on what I had done for my older three creating FIRST foods. F is for fermented foods as this helps a babies gut develop adding in loads of probiotic-rich foods. But I continue to make it to this day. Fermented Kumara as well call sweet potato in New Zealand has become a regular spread in wraps, sandwiches and on top of dosas for both myself and my now toddler. 

        This fermented sweet Potato recipe will not only give you and your baby a good probiotic kick but will also give a load of prebiotics.

        This is the double whammy for gut health.

        What to do when Baby refuses?

        Keep giving it to them. It can take 10-15 “trys” before they develop a taste for it. Try with food they already like. Have the expectation that at some point your child will train their taste buds to Fermented Sweet Potato and  eventually they will be happily devouring jam-packed nutrient spread/puree. 

        Ingredients

        • 3 Sweet Potato (golden, purple or red all work well)

        • 2 garlic cloves

        • Culture starter or Whey

        • 2 tsp Himalayan salt

        Step by Step Instructions

        Step 1

        Peel the Sweet potatoes and cut into chunks.

        Step 2

        Steam the sweet potato until cooked through. 

        Step 3

        Blend or mash the Sweet Potato with the salt into a smooth paste while hot. Use a little liquid if necessary. 

        The mixture should become like a smooth paste. 

        (Doing this step while hot makes the paste go smoother without as much liquid)

        Step 4

        Leave the Sweet Potato to cool. While you are doing that don’t forget to sterilize your jar. 

        Step 5

        Once cool, add in culture starter or whey and minced garlic cloves. 

        Step 6

        Spoon mixture into cooled sterilized jar. Pushing down with the back of a spoon so that no air holes are present. 

        Step 7

        Cut out a circle of baking paper and lay on top of your Sweet POtato mixture to seal it off from any air. Seal with Lid and leave in dark place for 3-7 days. 

        Step 8

        You will start to see air bubbles form in the sweet potato mixture. This is a sign that fermentation has started. After three days taste a little. The mixture will be a little sour and possibly fizzy. Leave out if you think it needs more fermenting time. 

        Step 9

        Store in the fridge. Because it is fermented, it can last for months in your fridge, but I am sure you will have eaten it before then. 🙂  

         Want a Road Map to Starting Solids?

        Get a free email course that walks you through starting solids.  Tick all the boxes from giving your baby fermented foods to training their taste.

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          Fermented Foods Kids Love

          Probiotic Brussel Sprouts

          Probiotic Brussel Sprouts

          Fermented Brussel Sprouts About Brussel Sprouts How do you make a super-hero an ultimate super-hero? Fill her up with Fermented Brussel sprouts! This is the ultimate superfood.  A natural prebiotic, made into a probiotic AND a nutritional powerhouse of vitamins,...

          Kids Favourite Sauerkraut

          Kids Favourite Sauerkraut

          Kids Favourite Sauerkraut

          About this Recipe

          This is my go-to for our families fermented goodness.  With a range of vegetables and the addition of orange, your kids will go crazy over this. 

          The make a vibrant addition to the kindy lunches and also an extra boost to any puree’s you may be doing. 

          How to Get Picky Eaters t0 try?

          Getting kids to try any new food can be hard. To make it fun in our family – we played who can keep a straight face while trying sauerkraut.  The taste can be quite sour when trying it for the first time… so try and keep a straight face… you and your kids.

          Ingredients

          • 1 head of white cabbage, core and shredded  

          • ½ head of red cabbage 

          • 1 large Daikon  

          • 4 large carrots 

          For the Brine:  

          • 1 stick of Celery 
          • 2 Beetroot 
          • Orange – peeled 
          • Salt 
          • Filtered Water 
          • Culture starter (optional)

          Step by Step Instructions

          Step 1

          Strip off a few outter leaves and set aside. Core cabbages (white and red).

          Step 2

          Shred the cabbage to desired thickness and placing all shredding cabbage in large bowl 

          Step 3

          Grate daikon and carrots and add to shredded cabbage, mix until vegetables blended.

          Step 4

          Make a brine by blending, 2 handfuls of vegetable mix, beetroot, celery, culture starter, orange, salt and water

          Step 5

          Pour brine over the bowl of vegetables and let sit for a few hours.

          Step 6

          Place mixture in sterilized mason jar(s), pressing down every few handfuls.  

          Step 7

          Place cabbage leaf to cover top and weight it down with cabbage core (vegetable mixture should be all submerged under the brine).

          Step 8

          Let sit for 3 – 7 days depending on temperature  (put jar on a plate to catch any liquid that seeps out during fermentation)

          Step 9

          Discard the cabbage core and outer leaf that was holding the vegetable mixture under the brine and serve with breakfast, lunch and dinner! YUM

          You will now that fermentation has started as you will see bubbles in the mixture.

          Fermented Foods Kids Love

          Probiotic Brussel Sprouts

          Probiotic Brussel Sprouts

          Fermented Brussel Sprouts About Brussel Sprouts How do you make a super-hero an ultimate super-hero? Fill her up with Fermented Brussel sprouts! This is the ultimate superfood.  A natural prebiotic, made into a probiotic AND a nutritional powerhouse of vitamins,...

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