Fermented recipes

Fermented means yoghurt, kefir, sauerkraut, kimchi or miso is part of the recipe. To keep the cultures alive, they're added after cooking or not heated at all.

These recipes contain fermented foods: yoghurt, kefir, sauerkraut, kimchi, miso or kombucha. To keep the cultures alive, they're usually added after cooking or not heated at all.

• Quick chicken korma – 420 kcal
• Chicken tikka masala with basmati rice – 480 kcal
• Mango chia pudding with coconut yoghurt – 280 kcal
• Chicken tikka masala – 420 kcal
• Vegan raspberry chia pudding with coconut yoghurt – 250 kcal
• Vegan beetroot and kombucha juice – 85 kcal
• Gluten-free overnight oats with berries and chia seeds – 380 kcal
• Protein smoothie bowl with berries – 400 kcal
• Raspberry pancakes with yoghurt – 420 kcal
• Vegetarian air fryer quesadillas with mushrooms, beans and cheddar – 572 kcal
• Mediterranean fig and walnut bowl – 340 kcal
• Vegetarian potato cakes from leftover mash with chive quark – 354 kcal
• Quick Turkish cilbir – poached eggs on garlic yoghurt – 340 kcal
• High-protein miso-glazed wild salmon with Asian cucumber salad – 390 kcal
• Beef meatballs with kimchi dip – 380 kcal
• High-protein turkey salad – 384 kcal
• Yoghurt and raspberry bars – 236 kcal
• Christmas French toast with cinnamon yoghurt and pomegranate – 531 kcal
• Pescatarian tuna and avocado wraps with veg – 420 kcal
• Caesar salad with grilled chicken – 650 kcal
• Dragon fruit and coconut bowl – 310 kcal
• Vegan pear baked oats with walnuts and cinnamon – 460 kcal
• Wholemeal wrap with chicken and avocado – 490 kcal
• Quick wholemeal tuna wrap – 350 kcal

Frequently asked questions

How much fermented food goes into the recipes?

Usually one portion: about 150–200 g of yoghurt or kefir, or 1–2 tbsp of sauerkraut, kimchi or miso. Each recipe shows the amount.

Which fermented foods can I buy at the supermarket?

Natural yoghurt, kefir, skyr, buttermilk, chilled sauerkraut, kimchi, miso and kombucha. For live cultures, choose unpasteurised products – sauerkraut in jars is usually pasteurised.

Do fermented recipes suit low-histamine cooking?

Usually not: fermented foods contain a lot of histamine, especially sauerkraut and kimchi. You'll find low-histamine recipes in a separate collection. If you have a medical condition, talk to your GP or a dietitian.

Top 10 by Health Score

Fermented foods: what they are and how to choose them

Related ideas

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• Vegetarian recipes
• Pescatarian recipes
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• Recipes with fibre & variety
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• Blue Zones-style recipes
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• Breakfast recipes
• Dessert recipes
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• Juice recipes
• Drinks