Kid-Friendly 10 Fermented Foods That Are a Hit
In the quest to introduce children to the world of fermented foods, it's essential to approach the process thoughtfully and creatively. Here are some strategies that can help make fermented foods more appealing to picky little eaters.
Start with Mild Flavors
For infants and toddlers, opt for mild fermented foods such as plain yogurt or soy-based yogurt. These options are easier to accept than strongly flavored fermented items like kimchi or sauerkraut.
Mix with Familiar Foods
Blend small amounts of fermented foods into familiar dishes to help children acclimate. For instance, add a spoonful of yogurt or kefir to their favourite smoothie, or mix fermented vegetables into sauces or dips.
Involve Children in Food Prep
Cooking with kids and letting them help add ingredients can increase their willingness to try new foods, including fermented ones.
Prioritize Gut-Friendly Nutrition
Emphasize high-fiber, whole foods and prebiotic-rich foods along with probiotic fermented foods to support gut health, which contributes to overall well-being and can improve picky eating.
Introduce Early and Repeatedly
Introduce diverse flavors (such as miso or fermented soy foods like tofu) early, around 6 months, to encourage acceptance and may reduce food allergies.
Remember, it's crucial not to force foods on children. Instead, offer choices and allow them to explore flavors gradually.
Making Fermented Foods More Appealing
Some fermented foods may have potent flavors that children find off-putting. For instance, milk kefir, a type of fermented milk drink, can be too sour for children accustomed to sweeter foods. To make it more palatable, consider combining it with frozen fruit and a bit of honey or other natural sweeteners for a simple smoothie.
Many children may find they enjoy true sour pickles, which are made through the process of fermentation and have a firmer crunch, fresher flavor, and a more pronounced combination of saltiness and sourness compared to pickles made with vinegar.
To make homemade yogurt more appealing to children accustomed to commercial yogurts, consider stirring jam, jelly, maple syrup, or honey into the yogurt, then slowly reducing the amount of sweetener until children are accustomed to taking their yogurt plain.
Water kefir, a fermented drink with a mild sweet-sour flavor and a fizziness reminiscent of soda, can be mixed with fruit juice and is popular among both adults and children looking for a fun treat.
Kombucha, like water kefir, is popular among children and newcomers to real food, with a sweet-tart flavor and fizzy bubbles. To make it more appealing, consider using the continuous brew method, which is easy and fairly hands-off.
For more information and tutorials on making these fermented foods at home, check out our resources:
- Get the tutorial for Milk Kefir
- Get tutorials for Homemade Yogurt, Raw Milk Yogurt, and Matsoni
- A recipe for Fermented Carrots
- A tutorial for Water Kefir
- A recipe for Real Sour Pickles
- Get the recipe for Homemade Root Beer
By following these tips and gradually introducing children to a variety of fermented foods, you can help them develop a taste for these nutritious and delicious options.
- To make milk kefir more palatable for children, consider mixing it with frozen fruit and a bit of honey or other natural sweeteners for a simple smoothie.
- Children may find they enjoy true sour pickles, which have a firmer crunch, fresher flavor, and a more pronounced combination of saltiness and sourness compared to pickles made with vinegar.
- To make homemade yogurt more appealing to children accustomed to commercial yogurts, consider stirring jam, jelly, maple syrup, or honey into the yogurt, then slowly reducing the amount of sweetener until children are accustomed to taking their yogurt plain.
- Water kefir, a fermented drink with a mild sweet-sour flavor and a fizziness reminiscent of soda, can be mixed with fruit juice and is popular among both adults and children looking for a fun treat.
- Kombucha, with its sweet-tart flavor and fizzy bubbles, can be appealing to children and newcomers to real food. Consider using the continuous brew method, which is easy and fairly hands-off, to make it more appealing.
