Probiotics vs Prebiotics: what's the difference?

Fermented foods and the role they play in prebiotics and probiotics.  Did you know that the fermented food and ingredient market is estimated to reach $639 billion in sales this year? How incredible is that! Fermented food and drinks are becoming more and more popular for their health benefits, particularly...

Fermented Seed Crackers

These delicious crackers are a family favorite. We love dipping them in some hummus or eating them with a bit of cheese and chutney. Yum! Ingredients 1 cup fresh fermented sauerkraut 1/2 cup water 1/2 cup chopped flat leaf parsley 1/2 teaspoon kosher salt 1/2 cup ground flax 1/2 cup...

Autoimmune Diseases: How Fermented Foods Support a Healthy Gut

Did you know that autoimmune diseases are a range of 80 related disorders? Unsurprisingly, these diseases range from rare to common. In fact, they affect an estimated 5% of people and are a chronic health problem for New Zealanders.  Basically, autoimmune diseases cause a person's immune system to pro…

Vegan Cream Cheese

Vegan Cream Cheese Making vegan cheese could not have been more simple with this delicious Symbiota Vegan Cheese Recipe.  Have you got some left over fermented juice from sauerkraut, kombucha, fermented veg or water kefir? GREAT! That's all you need to ferment cashews into cheese:)  Simply switc…

Healthy Habits to bring into 2023

And just like that, the Christmas holiday season is over and we’ve rolled into another year. It’s around this time, late in January, where those well-intentioned New Year's resolutions become a little harder to stick to and a lot of us find ourselves feeling like a bit of a failure....

Fermented Christmas Cranberry Sauce

There’s a question we’re sure is on the mind of almost everyone this holiday season. Should cranberry sauce be reserved for Thanksgiving and Christmas season alone? With this healthy recipe, definitely not!The truth is we all want to enjoy this amazingly delicious fermented Christmas cranberry sauce in all it…

Our favourite non-alcoholic fermented cocktails

Here are our top three fermented cocktails with no alcohol added. Fermented Ginger Lemonade Ingredients 500g organic lemons 125ml Whey or starter juice from fermented kombucha, kraut or water kefir 75g organic cane sugar plus half tablespoon One tablespoon of grated ginger Non-chlorinated water I…

Christmas Fermented Mince Meat recipe

Christmas Fermented Mincemeat Fruit Homemade fermented mincemeat is more than just a pie filling. It is a savory sugar-free treat that can make your Christmas holiday a memorable one.In this recipe, we did not include the extra fats commonly added to substitute meat in modern mincemeat. This metho…

Christmas Eggnog with a Fermented Twist

The holiday season is about love, family, friends, and certainly food! It’s time to add a probiotic touch to your traditional Christmas eggnog. To achieve this, you’ll need to replace some of the milk with milk kefir. Remember, there are two types of eggnog: The first type is the one...

How to make your kombucha fizzy

Making your own kombucha is a fun and rewarding process. Most of all, it allows you to control what you put into your kombucha and how much fizz you want compared to store bought kombuchas which often have many unnecessary ingredients.    Making fizzy kombucha To make your own kombucha,...

Strawberry Kefir Smoothie

Super charge your breakfast with this delicious water kefir smoothie. We love strawberries this time of year as they are in season, but you can adapt this recipe using any fruit that you like. Some other yummy options include mango and blueberry. The best part is that it is so...

Lactic fermentation and How it works

We've had a few requests lately to dive a bit deeper into some of the science behind fermented foods, so lets start with one of the old-school preservation methods - lactic fermentation. Some of your favorite fermented food like kimchi, sauerkraut, pickles, sourdough bread and yogurt are all created using...

Purple onion and Zucchini relish ferment

This is absolutely a delicious combination with hamburgers which you definitely need to try. Here’s how to make it:  Ingredients: 12 cups shredded unpeeled zucchini 5 tablespoon non-iodized salt 4 cups chopped purple onion  1 chopped red bell pepper 1 chopped green bell pepper 6 cups white sugar 2 ½ cups...