🥒 Fermented Dill Cucumbers

There's something special about opening a jar of homemade fermented cucumbers. They're crisp, tangy, and packed with beneficial probiotics that help support a healthy gut. Enjoy them as a snack, alongside sandwiches, or as a refreshing addition to your summer meals.

INGREDIENTS:

4 to 5 small pickling cucumbers, cut into spears

2 cups filtered water

1 tablespoon sea salt

2 cloves garlic, smashed

2 sprigs fresh dill

½ teaspoon black peppercorns

¼ teaspoon mustard seeds (optional)

Instructions:

Dissolve the sea salt in the water to create a brine.

Place the cucumber spears, garlic, dill, peppercorns, and mustard seeds (if using) into a clean wide-mouth glass jar.

Pour the brine over the cucumbers, making sure they are completely submerged.

Cover with a fermentation lid or a loosely fitted lid.

Leave the jar at room temperature for 3 to 7 days. Begin tasting around day 3. The cucumbers will become tangier as they ferment.

Once they reach your preferred flavor, transfer the jar to the refrigerator.

Storage: Refrigerated fermented cucumbers can last 2 to 3 months when kept submerged in their brine and handled with clean utensils.

💡 Pro Tip

If your kitchen is warm, fermentation will happen more quickly. Place the jar out of direct sunlight and taste daily after the third day to find your favorite level of tanginess.

🤔 Hmmm...

Not all pickles contain probiotics! Traditional fermented cucumbers are made with salt, water, and time. Most store-bought pickles are made with vinegar, which creates great flavor but usually doesn't provide the same probiotic benefits. But both are really yummy!!

Berrylicious

Ingredients

• 1-2 cups unsweetened almond milk or plant based milk of choice .

• 1 scoop plant-based protein powder (optional)

• 1 tablespoon ground chia seeds or ground flax seeds .

• 1 cup blueberries, raspberries, strawberries or a mix (frozen works best)

• 1 banana (tip: freeze some peeled bananas for making your smoothies. I always have plenty on hand)

• 1 tbsp of almond or peanut butter (optional)

• Desired toppings ( Goji berries, extra frozen blueberries, granola, coconut, sliced almonds , walnuts, etc)

Add to blender and blend until smooth. Pour into a frozen/ chilled glass. Add toppings. ENJOY!!

Simple Healing Miso Soup

This simple soup became one of my favorite comforting rituals while traveling through Japan. Warm, light, and soothing, miso soup is filled with gut-friendly fermented goodness and makes a nourishing addition to any meal. Anytime of day, even for breakfast!

Ingredients:

4 cups water
2 teaspoons white miso paste
½ cup sliced mushrooms
1 green onion, sliced
½ cup cubed tofu or shelled edamame
1 small handful spinach
1 sheet nori, cut into small strips

Instructions:

Bring water and mushrooms to a gentle simmer for about 5 minutes. Lower heat and whisk a small amount of warm water into the miso paste until smooth, then stir into the soup. Add tofu, spinach, green onion, and nori. Warm gently without boiling and serve.

Pro Tip: Avoid boiling miso after adding it to help preserve its beneficial probiotics.