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We’ve had an impressive apple harvest this year – and it’s not even fall! Our summer apples have been so abundant, and I already made all the apple things I could think of. Apple pie, apple sauce, apple butter, everything, and anything made with fresh apples. Apple slices have been a side with most snacks. But since the apples keep coming, and more are on the way, I had to get creative. I love the probiotic benefits of the fermentation process – and so naturally I decided to give lacto-fermented apples a try. This is a super easy probiotic apple recipe that will help you keep a healthy gut! 

What is lacto-fermentation? 

Lacto-fermentation is a traditional food preservation technique that harnesses the power of beneficial bacteria, primarily Lactobacillus, to transform raw fruit & vegetables into delicious, tangy treats. During this natural fermentation process, sugars in the produce are converted into lactic acid, creating an acidic environment that inhibits harmful bacteria growth and preserves the food. As a result, Lacto-fermented foods like sauerkraut, kimchi, and pickles not only have extended shelf life but also offer a host of health benefits, including improved digestion and a boost to the gut microbiome. 

Why opt for fermented foods? 

Consuming lacto-fermented produce offers several benefits due to the unique characteristics of the fermentation process. Some of the key advantages include:

1. Improved Digestion: The beneficial bacteria, primarily Lactobacillus, involved in lacto-fermentation can aid in breaking down complex carbohydrates and proteins, making them easier for the body to digest. This can be particularly beneficial for individuals with sensitive digestive systems.
2. Increased Nutrient Bioavailability: Fermentation can enhance the bioavailability of certain nutrients in the produce, making them more easily absorbed by the body. For example, fermentation can increase the levels of B vitamins and certain minerals in the final product.
3. Boost to Gut Health: Lacto-fermented foods are rich in probiotics, which are beneficial microorganisms that support a healthy gut microbiome. Consuming these probiotics can promote a balanced gut flora and improve overall gut health, which is linked to various aspects of well-being.
4. Enhanced Immune Function: A healthy gut microbiome is closely connected to a strong immune system. By fostering the growth of beneficial bacteria in the gut, lacto-fermented foods can help support immune function and make the body more resilient against infections.
5. Reduction of Anti-nutrients: Fermentation can break down anti-nutrients present in some vegetables, such as phytates and oxalates, which can interfere with mineral absorption. As a result, lacto-fermented produce can be more nutrient-rich and provide better nutritional benefits.
6. Natural Food Preservation: Lacto-fermentation is a natural and ancient method of preserving food without the need for artificial preservatives. This process extends the shelf life of the produce while retaining its nutritional value.
7. Potential Anti-inflammatory Properties: Some studies suggest that certain compounds produced during lacto-fermentation may have anti-inflammatory properties, which can contribute to overall health and wellness.

Best Apple Varieties for Fermenting

When it comes to fermenting apples, certain varieties are preferred due to their flavor profiles, sugar content, and overall suitability for fermentation. Here are some of the best apple varieties for fermenting:

1. Granny Smith: Known for its tartness and crisp texture, Granny Smith apples are a popular choice for fermentation. The higher acid content makes them ideal for producing tangy and refreshing apple ferments.
2. Jonathan: This heirloom variety has a perfect balance of sweetness and tartness, making it an excellent choice for fermenting. It provides a well-rounded flavor to the final product.
3. Honeycrisp: Honeycrisp apples are known for their juiciness and sweetness, making them a good option for creating a naturally sweet and flavorful fermented apple product.
4. Fuji: Fuji apples are sweet and crisp, with a subtle hint of tartness. They can add a pleasant sweetness to fermented apples, especially when combined with other apple varieties.
5. Pink Lady (Cripps Pink): Pink Lady apples have a sweet-tart flavor and firm texture, making them suitable for fermentation and contributing to a complex flavor profile.
6. Winesap: Winesap apples are rich in flavor with a spicy, tangy taste. They are often used in apple cider production and can add complexity to fermented apple products.
7. Bramley: Bramley apples are a popular choice for cider-making due to their high acidity and unique taste. They can also be used for fermenting apple products with a more pronounced tartness.

Why you will love this fermented apples recipe

As I mentioned at the beginning, I made a lot of apple recipes over the past few weeks. This fermented apples recipe uses simple ingredients and is one of the easiest ferments I have ever done. The whole recipe takes less than 10 minutes (excluding all the chopping & peeling), and is a guaranteed success even if this is your first time! 

Equipment for fermented apples

• Mason Jar – you can use a quart jar or a gallon, depending on how many apples you want to ferment 
• Fermentation weight – you can use one like this or use a small jar filled with water, or anything else that will prevent the apples from rising above the water’s surface
• Fermentation lid – this is not strictly necessary but helpful. It will allow the carbonation to leave the jar, while not letting anything else in. Alternatively, you can use a cheesecloth, kitchen towel, or coffee filter secured with a rubber band. 
• Airtight lid

Ingredients

• apple chunks – it’s always best to opt for organic apples. I used homegrown summer apples since that’s what we have an abundance of. 
• 1/2 cup filtered water 
• 1 tsp salt – opt for sea salt or pink Himalayan salt (not table salt)
• lemon juice from one lemon
• 2 cinnamon sticks (you can also use ground cinnamon, but I prefer the sticks)

Instructions to make fermented apples

1. Chop, peel & core apples. 
2. Add apples to a clean jar. The size will depend on how many apples you want to ferment. 
3. In a small bowl, whisk together the juice of 1 lemon, 1/2 cup water & 1 tsp salt. 
4. Pour the liquid mixture over the apples. Add filtered water so that all the apples are covered. Add the cinnamon stick to the jar. 
5. Add your fermentation weight to the top and press down, so that the floating apples are submerged below the surface. 
6. Fit the jar with a fermentation lid or cover it with cloth & secure it with a rubber band
7. Fermented for 3-4 days, depending on your room temperature. Keep out of direct sunlight. You should see bubbles forming in the jar, as the natural sugars get consumed by the bacteria and carbon dioxide is formed. The apples should smell slightly alcoholic. The longer you leave them to ferment, the higher the alcohol content will be. They will have a slightly tangy flavor.  
8. Taste your apples after a couple of days.. Once the taste & fermentation level is to where you like it, remove the fermentation weight. Secure with an airlock lid and store in the fridge. 

What can I use fermented apples for? 

Fermented apples can be used in various culinary applications, adding unique flavors and nutritional benefits to a wide range of dishes. Here are some creative ways to use fermented apples:

1. Fermented Apple Sauce: Use fermented apples to make a tangy and flavorful apple sauce. Simply blend the fermented apples with a bit of water and sweetener if desired, and enjoy it as a condiment or a topping for desserts and pancakes.
2. Fermented Apple Chutney: Combine fermented apples with spices, onions, vinegar, and sugar to create a delicious apple chutney. It pairs well with cheeses, grilled meats, and sandwiches.
3. Fermented Apple Dressing: Puree fermented apples with olive oil, vinegar, herbs, and seasonings to make a unique and probiotic-rich salad dressing.
4. Fermented Apple Salsa: Dice fermented apples and mix them with tomatoes, onions, cilantro, lime juice, and chili for a tangy and refreshing salsa that goes well with chips, tacos, and grilled dishes.
5. Fermented Apple Smoothies: Blend fermented apples with yogurt or plant-based milk and other fruits for a nutritious and probiotic-packed smoothie.
6. Fermented Apple Muffins: Incorporate fermented apples into muffin recipes for a delightful twist on traditional apple muffins.
7. Fermented Apple Ice Cream Topping: Use fermented apples as a tangy topping for vanilla ice cream or frozen yogurt.
8. Fermented Apple Relish: Combine fermented apples with onions, mustard seeds, and vinegar to make a relish that complements sandwiches and grilled meats.
9. Fermented Apple Coleslaw: Shred fermented apples and mix them with cabbage, carrots, and a tangy dressing to create a probiotic-rich coleslaw.
10. Fermented Apple Cocktail: Muddle fermented apples in a glass with your favorite spirits and mixers to add a unique twist to your cocktails.

Are there other things I can make with raw apples? 

Apples are incredibly versatile fruits and can be used in a wide range of culinary creations. We have several more apple trees that will yield fruit later on in the year, so I need all the inspiration for ways to process the fruit. Here is a list of things I am considering making:  

Baked Goods

1. Apple Pie: Bake a classic apple pie with a flaky crust, sweetened apple slices, and warming spices like cinnamon and nutmeg. Bonus if you make it sourdough! 
2. Apple Crisp or Apple Crumble: Make a comforting dessert by layering sliced apples with a crumbly topping of flour, oats, butter, and sugar.
3. Apple Pancakes or Waffles: Incorporate chopped apples into your pancake or waffle batter for a fruity twist on breakfast favorites. Now that the berry season is almost over in the Czech Republic, I will be swapping out blueberries for apples in my pancakes!

Other Probiotic Apple Recipes

1. Apple Cider: Press apples to make fresh apple cider, a delicious and refreshing beverage often enjoyed during the fall season. You will need apple cider yeast bacteria in order to do this. 
2. Applesauce: Cook and puree apples to make smooth and naturally sweetened applesauce, a great accompaniment to various dishes.
3. Apple Butter: Slow-cook apples with sugar and spices until they caramelize into thick and rich apple butter, perfect for spreading on toast or pancakes. This is one of our family favorites! 
4. Apple Chips: Thinly slice apples and bake them until they become crispy apple chips, a healthy and tasty snack.
5. Waldorf Salad: Combine diced apples with celery, walnuts, and mayonnaise to create a classic and refreshing Waldorf salad.
6. Caramel Apples: Dip whole apples into caramel sauce and let them set for a delectable and indulgent treat.
7. Apple Slices with Cheese: Pair sliced apples with various kinds of cheese, such as cheddar or brie. Great kid snack!
8. Apple Slaw: Shred apples and mix them with shredded cabbage, carrots, and a tangy dressing to make a refreshing and crisp slaw.
9. Apple Cheddar Grilled Cheese: Layer apple slices and cheddar cheese between bread slices and grill for a delicious sweet and savory sandwich.
10. Apple Chutney: Cook apples with vinegar, sugar, and spices to create a flavorful chutney that pairs well with meats and curries.
11. Apple Salad: Toss sliced apples with mixed greens, nuts, dried fruits, and a vinaigrette dressing for a refreshing salad option.
12. Apple Juice or Smoothies: Blend apples with water or other fruits to make fresh apple juice or incorporate them into smoothies for added sweetness and nutrients.

Fermented Apples Recipe FAQ

Can I use a combination of apples? 

yes, totally! You can use whatever variety of apples you have on hand. 

Can I use apples from the grocery store? 

Yes, you can! Just make sure to always opt for organic. Those will be readily available at health food stores or local apple farms. 

Do I need a starter culture? 

You do not need a starter culture, although it can be helpful to kick-start the process. You can purchase a starter culture, or use some leftover kombucha, water kefir, or other liquid from a previous ferment. However, I have found that the apples ferment so easily & quickly that this is not needed. 

What is a good spot to place the fermentation vessel? 

A favorable environment is any warm spot that is out of direct sunlight. This will help prevent the growth of harmful bacteria and preserve nutrients. 

Can I make this into alcoholic beverages? 

The longer you leave your apples to ferment, the higher the alcohol content will be. I have personally never done this. Making hard cider out of raw apples is still on my to-do list!

What can I use fermented apples for? 

Anything & everything that you would use raw apples for – with the added benefit of successful fermentation! This fermented apples recipe makes a delicious fermented condiment with so many uses. Apart from the ones listed above, you can: 

• add them to your favorite smoothie recipe
• make into a delicious cinnamon apple porridge 
• use as topping for pancakes or waffles
• make into pie filling 
• use in fermented beverages like kombucha 
• make into homemade popsicles
• add to your yogurt & granola bowl

How can I store fermented apples?

Secure with an airtight lid and place in the fridge. Make sure to only use clean utensils when retrieving apples from the jar to avoid contamination. You can store them in the fridge for several weeks to several months. Always check the jar for any signs of mold or bad smell. If you do come across those, discard them and make a new batch. 

Can I add additional ingredients to my fermented apples? 

When fermenting apples, you can add various additional ingredients to enhance the flavor and create unique combinations. Here are some ideas for additional ingredients to add to your fermented apples:

1. Spices: Consider adding spices like cinnamon sticks, cloves, allspice berries, or star anise to infuse your fermented apples with warm and aromatic flavors.
2. Ginger: Fresh or dried ginger adds a zesty kick and can complement the natural sweetness of the apples.
3. Orange or Lemon Peel: Citrus peels can add brightness and a hint of tanginess to the fermented apples.
4. Chili Peppers: For those who enjoy a touch of heat, adding chili peppers can provide a spicy twist to the ferment.
5. Raisins or Dried Fruits: Dried fruits like raisins, apricots, or cranberries can add sweetness and complexity to the mix.
6. Honey or Maple Syrup: If you prefer a sweeter ferment, you can add a bit of honey or maple syrup to the mixture.
7. Onions: Chopped onions can add a savory element to the fermented apples.
8. Mustard Seeds: These can lend a mild spiciness and interesting texture to the ferment.
9. Fresh Herbs: Try adding fresh herbs like thyme, rosemary, or mint to infuse the ferment with herbal notes.
10. Carrots: Grated carrots can add color and subtle sweetness to the mix.
11. Beetroot: Grated beetroot can provide a beautiful hue and additional natural sweetness.
12. Cranberries: Fresh or frozen cranberries can introduce a tart flavor to the ferment.

Can I make apple wine out of this fermented apples recipe? 

Yes, this recipe can be the first step in the process of making apple wine or apple cider. I have personally not tried this yet, but I do know that you begin by fermenting your apples in the same way. If you want to know more about the apple wine-making process, check out this article.

Other delicious fermenting recipes: 

• Easy Homemade Kombucha with Hibiscus Tea
• Kombucha Recipe with Ginger & Turmeric
• Easy sourdough discard recipe: Pan-friend flat-bread
• Czech Sauerkraut soup recipe