fermented recipes

Fermented Chai Low-Carb Granola

My Fermented Chai Low-Carb Granola recipe is the perfect gut-boosting Keto Diet breakfast. One ¼-cup serving contains only about 2.3 grams of carbs, while traditional recipes and packaged varieties contain about 22 grams of carbs. That’s a big savings! It helps keep my insulin levels low, but I don’t miss out on my favourite flavours or textures.

This crunchy, satisfying granola is easy to make—and easy to adjust to make your own! The coconut oil is a good source of quality fat, which helps you feel full and satiated. The nuts, seeds and whey provide a healthy dose of protein to give you non-stop energy as you start your day. I also add fermented chai protein, which lends a complex spice profile, balanced with a kiss of (low GI) sweetener. 

I’ve been making this for my mom who has cancer, and it keeps her body in a ketogenic state. This enables her to starve the cancer of sugar, which it feeds on. I recommend it to anyone interested in the Keto Diet—or anyone who wants to feel happy and healthy all morning long!

Fermented Chai Low-Carb Granola

Adapted from Maria Emmerich’s granola recipe

1 cup chopped pecans
1 cup chopped walnuts
1 cup slivered almonds
1 cup sunflower seeds
1 cup raw pumpkin seeds
½ cup sesame seeds
¾ cup vanilla whey protein powder (Genuine Health or any vanilla protein powder you like) 
1 cup Genuine Health Fermented Whole Body Nutrition with Greens+ Vanilla Chai Powder
½ cup erythritol (Organic Zero) or ½ cup xylitol
1 tsp. stevia glycerite (stevia glycerite does not have the bitter aftertaste) 
1 tsp. cinnamon
½ tsp. Celtic sea salt
1 ¼ cup melted coconut oil


  1. Preheat the oven to 300° F.
  2. In a large bowl, mix the nuts, seeds, protein powders, erythritol, stevia, cinnamon and salt. Add the oil and combine. 
  3. Transfer the granola to a large cookie sheet and spread into a single layer. Place it in the oven for 20-25 minutes, until golden brown. 
  4. Remove and let cool. Break the granola into bite-sized pieces and store in an airtight container. Serve with almond or coconut milk.

Gut Girl Note: Opt for organic ingredients to reduce your exposure to chemicals and pesticides. 

Are you excited to try this recipe? Tell me about it in the comments below. Or, contact me to schedule a complimentary Breakthrough Session, and let me help you create a delicious dietary plan that works for you! 


Fermented Ginger Carrots & Fall Veggie Guide

With fall just around the corner, there are a ton of fruits and vegetables entering their prime. If you’ve been eager to expand your palate and eat healthier foods more often, now is the perfect time. Plus, with new fall routines taking shape, this season provides us with a fresh opportunity to try new things and form new habits. 

Next time you head to the market, pick up some of autumn’s beautiful bounty. A few of the best fall veggies for fermenting include: 

  • Beets
  • Greens
  • Cabbage
  • Cauliflower
  • Carrots
  • Apples (Spiced Apple Kraut is amazing! Recipe coming soon…)
The Beauty of Autumn

All these vegetables offer their own health benefits, so it’s good to mix it up throughout the season. However, I have a special affinity for carrots. My Simply Delicious Fermented Ginger Carrots recipe was the first one I made when I started to teach myself how to ferment foods. They were so good, even my kids ate them! 

It was a great way to introduce all that gut-boosting bacteria into our diets. It inspired me to try fermenting other vegetables and I haven’t stopped since. If you’re a beginner and have fear around starting, this is a great go-to, as it only takes a few days to ferment on your counter. 

The best part? Carrots are rich in Vitamin A (which your skin loves), Vitamin C, Vitamin K and other micronutrients. They also have a high fibre content, which makes them a great prebiotic food. Prebiotic foods feed the beneficial bacteria (the probiotics) living in our gut. Plus, the ginger is a wonderful addition for aiding in digestion and relieving digestive discomfort. Not to mention how much flavour it adds to this recipe. 

Fermented Ginger Carrots, using an airlock top

Fermented Ginger Carrots, using an airlock top

Simply Delicious Fermented Ginger Carrots

2 cups filtered water
1 ½ tsp. unrefined sea salt
4 cups grated carrots
1 Tbsp. freshly grated ginger

1 probiotic capsule 

Small glass jar
½ gallon Mason jar or fermentation crock


  1. Pour the water and sea salt in a small glass jar and mix until the salt is completely dissolved to create brine. Set aside.
  2. Combine the carrots and ginger and place into a Mason jar or fermentation crock. Pack down firmly with your fist or a tamper and remove any air bubbles.
  3. Pour the brine over the carrots until the water level is just above the carrots. Leave room in the jar, as the carrots will release more liquid.
  4. Be sure to cover your jar with a tea towel fastened with a rubber band to block out any light. Leave the carrots on the counter for 3 days. 
  5. Transfer to fridge when ready. Enjoy!

Give this fall recipe (and my favourite fall vegetables) a try, then follow up with me in the comments below! Or, join the conversation on Instagram