10 Fermented Food Recipes That Your Kids Will Love

We understand that it can be a real challenge to get kids to eat nutritious, real food, and that’s before you start consuming fermented food. Below are a few simple tips to start to introduce these foods into your diet, so they can benefit from the probiotic bacteria.

Tips to encourage children to consume more fermented foods;

  1. ALWAYS add fermented foods to their plate of food. They may not eat them to begin with, although be persistent. Continue to add them to every meal, as they will soon realise that they are actually delicious.
  2. Include fermented foods as part of your family’s normal diet.
  3. Ferment their favorite foods such as jelly, chocolate, smoothies
  4. Let them know the benefits of consuming fermented foods, as it will help them feel happier, more energised, and sleep better.

10 Foods That Your Kids Will Love 







  1. Culture any juices! It will make them fizzy, less sweet, as well as have a refreshing taste. Many children love apple and ginger juice, and you can call it ‘ginger beer’. Add one cup of kefir to 1-2 litres of apple and ginger juice, and let it ferment in an airtight jar on your bench for 24-48 hours. Place it in the fridge and enjoy.
  2. Make a delicious slow cooked curry (such as chicken or lamb curry) or stew, and then just before serving, add some probiotic rich, homemade coconut yogurt. This must be done once it has cooled just slightly to ensure the good bacterium stays alive.
  3. Probiotic tomato salsa – serve this with a Mexican feast, with paleo sausages as a dipping sauce or with open hamburgers.
  4. Chocolate coconut yogurt – serve with their favourite fruit, or add a little more sweetener if they feel it will help!
  5. Cultured herb sauce – serve over meats, in lettuce cups with their favourite protein, or as a dip with seed crackers or vegetable sticks.
  6. Strawberry coconut yogurt – serve with their favourite fruit or add a little more sweetener if it helps.
  7. Lime and dill cultured cashew dip – Serve it on the side of any meal, with vegetable sticks or seed crackers.
  8. Cultured veggies – serve on the side of any protein, or in lettuce cups with their favourite protein, like this san choy bau.
  9. Strawberry milkshake
  10. Ice-blocks – this recipe in particular uses coconut water, though switch it with coconut water kefir and add a little sweetener like honey, and the kids will love it.

When you get creative, fermented foods are delicious and I’m sure your kids will love the recipes above.

How have you incorporated fermented foods into your loved one’s diet? What success have you had?

Happy Changing Habits

Sheridan Williamson

Nutritionist and GAPS practitioner

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