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Fermented Foods and Condiments

by Slaven Beram
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Fermented Foods and Condiments

Non-Dairy Yogurt – Coconut yogurt is an excellent way to get a dairy-free source of probiotics.

Sauerkraut is cabbage that has been fermented by various lactic acid bacteria. Sauerkraut’s live and active probiotics have beneficial effects on the health of our digestive tract. It has high amounts of vitamin C.

Kimchi is a supercharged form of sauerkraut that usually contains cabbage, red peppers, onions, scallions, garlic, and salt.

Tofu is soy “cheese”. It is made in exactly the same way as cheese, just using soybeans instead of milk. Nigari is used for curdling. Like all soy products, it should be used in moderation on an account of most soy being genetically modified.

Tempeh is made from fermented soybeans and it is loaded with iron, potassium, magnesium, calcium. It is a complete source of vegetarian protein because it contains all essential amino acids. But because it is fermented, it is easier to digest than other soy-based products.

Miso is produced by fermenting soybeans with salt and koji fungus. It is a thick paste used for sauces, spreads, and soups. Typically, miso is salty, but its flavor and aroma depend on various factors in the ingredients and the fermentation process.


Tamari is a gluten-free version of soy sauce. It is made in Japan as a side product of miso. Besides containing no wheat, it has a darker color and a richer flavor than the common soy sauce. It is also less salty.

Mustard is made from the seeds of a mustard plant where mustard seeds are mixed with water, vinegar, salt, lemon juice, wine, or other liquids, and often other flavorings and spices.

Nutritional yeast is a deactivated yeast, sold as flakes or powder. It is high in protein and fiber, and also a great source of folic acid and vitamin B-12. It is a must-have when making plant-based cheeses and it gives all the dishes lovely cheesy flavor.

Tahini is a sesame paste made by mixing toasted sesame seeds with oil. It comes in salted or unsalted versions. Great for making lovely tasting hummus.

Plant-based mayo – plant-based alternative to your regular mayo with no eggs. Eggs are usually substituted by one of the soy products like tofu.

Photo source: Freepik

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