Eats & DrinksAppetizers

3 Recipes for Fermenting Sauces



Today Mariah, Kaelin and Jody are sharing 3 incredibly delicious sauces made by fermenting! Take it away Mariah and thank you Living Nutrition for sharing your wonderful knowledge and recipes!

I recently spent the morning with two very inspired women, Kaelin Kiesel-Germann and Jody Engstrom of Living Nutrition4CkPPqzloQguwczigi63a2RYUqHrCev1La9_fvfXQqgGftd-8lWghH1eYpOpoc5pKuiQ_ovUkIxHPIVEQhOczYtJ5jFlVjzyQ7p3FTZLxI5nDtLRKHDU0u8XLIyUU32H44N3_eFouUYHZh4ACqsDTCGCjHI2nyToTF-x6_wnLV2gtJ5jFlVjzyQ7p3FTZLxI5nDtLRKHDU0u8XLIyUU32H4lE-7zUIS23xuq9MjaUB2qUUC0Cv3KZSzahtt0aKFYpwj-aciNkxmk9MSw_PFd7vADA1vxSXxZhFc1nbrm6aMgchKdoCtw890m5HV7hQHqNXKXsTaTV6VCmHW3UH3r_2mc-IxAq-IAt4wlvg9OJUo876UHZ8BT3h56hDGVlK11AX0-yBsasUREaMeWkKJfgVftzU-mOVltgCngTrJVhwgt0Y. We took advantage of an oddly warm February day, letting the kids and dogs run wild outside as we laughed, chopped and blended some raw, fermented condiments. I’ve been slowly discovering the joys of fermentation through these two beautiful women.

Kaelin shared her love for fermentation expressing how it brings together friends, gets her excited about healthy foods and taking care of her body and helps instill appreciation for the joy and magic of plants, microbes and unseen interaction that take place to create life. Most of all she loves the creations – with endless flavor options and a magical mingling of those flavors, the final product is always a surprise! Fermentation is one of the steps of alchemy, and after if occurs there is MORE life than present before – can’t say that about cooking or any other food preparation!

Jody discovered fermentation as a part of an overall lifestyle shift, from a semi-healthy version of the Standard American Diet to a real food diet. She grew up with major digestive woes and had actually accepted that pain was part of daily life. After switching to real food and finding a passion for cooking and local seasonal food she started to realize just how important food is. This new diet was a huge positive shift, yet after welcoming her baby girl into the world she found herself excessively tired to the point where it had taken over her life. Knowing something had to change, she started exploring healing with food options and found a lacto-fermentation class and her life was forever changed. She instantly had more energy and focus. Now, her counter is lined with ball jars bubbling with fermented goodies. Her passion is to teach as many people as possible how to ferment and populate your gut with the very micro-organisms that we need to THRIVE!

We encourage you to try it for yourself, it’s easy! Also, helpful tip Jody buys her supplies here

Lacto-Fermented Stone-Ground Mustard

This stone-ground mustard is a wonderful addition to sausages, dressings, marinades and more. Make this twice a year, and enjoy mustard all year long! Stores for up to 6 months in the fridge!
1/4 cup Yellow Mustard Seeds
1/4 cup Brown Mustard Seeds
1/3 cup Water
3 TBL Apple Cider Vinegar (raw)
2 TBL Whey, or Raw Kombucha as your starter (available at most health food stores)
1 TBL Sea Salt
2 cloves garlic

1. Food process or blend all ingredients until thick.
2. Add to a jar with tightly sealed lid, leaving 1/2-1 inch head space.
3. Let ferment at room temp. for 3-5 days.
4. Transfer to refrigerator. Will keep for many months.

Lacto-Fermented Prepared Horseradish

Horseradish is one of the easiest plants to grow… but it spreads, so make sure to plant it in a container so it doesn’t take over your garden! We make this with our garden fresh horseradish root in late summer, and enjoy our harvest throughout the winter!

2 cups peeled roughly chopped horseradish root
2 tsp unrefined sea salt
2 TBS raw, unfiltered apple cider vinegar or kombucha vinegar
Enough filtered water to make it smooth
2 TBS whey
1/3 cup crème fraiche (optional)


1. Process horseradish root, sea salt, and vinegar together in a food processor until finely chopped.(WARNING…this is VERY strong, so you might want to bring the food processor outside to save your lungs.)
2. Add a few Tablespoons water and blend until smooth. Add more water as needed to make a spreadable consistency.
3. Stir in the whey and the optional crème fraiche if you like creamy horseradish.
4. Transfer to a wide mouth pint jar, and cap with an airlock lid.
5. Ferment at room temperature for 5 days and transfer to refrigerator for a few days to let the flavors develop and the horseradish to mellow.
6. Store for up to 4 months

Raw and Fermented Hot Sauce

15 long Serrano or Jalapeno chillies
2 cloves garlic
1 1/2 teaspoon fine sea salt
2 tablespoons water
1/4 cup apple cider vinegar


Remove the tips and seeds from the chillies. Place into a food processor, along with the garlic, salt and water and blend until a fine paste forms. Transfer mixture to a clean glass jar, screw the lid on loosely and leave in a warm place out of direct sunlight, for 3-5 days. After 3-5 days you should see little pockets of air, this means it’s ready. Transfer mixture to a blender, along with the vinegar and blend to a smooth paste. Pass through a sieve, and extract as much of the liquid as you can. Discard the solids and pour the chilli sauce into a glass jar. Refrigerate and use within a few months. Recipe adapted from My Darling Lemon Thyme.


Download the labels here! These labels are meant for small containers.

Mustard Label

Horseradish Label

Hot Sauce Label
Photos by Mariah Palmer for Sugar and Charm

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