26 Probiotic-Rich Recipes
CORI DEANS Founder Story
www.SmallTownCultures.com
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Small Town Cookbook
Kimchi Breakfast Bowl 04
Korean BBQ Burger 07
Jalapeño Paloma 11
Edamame Salad 12
Fruit Salad 115
Probiotic Popsicle 16
Stuffed Sweet Potatoes 18
Cheese & Dip Platter 21
Table of Content
Small Town Cookbook
Table of Content
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Lemon Blueberry Muffins
Gut Friendly Nachos
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39
Watermelon Salad
Kimchi Deviled Eggs
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41
Kimchi Pancakes
Lemon Snowballs
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43
Charcuterie Skewer
Cauliflower Salad
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46
Kimchi Fish Taco
Sauerkraut Smoothie
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49
Lemon Blueberry Cocktail
Pomegranate Cocktail
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Probiotic Pizza
Probiotic Hummus
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Potato Salad
Bento Box
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Prep Time: 15 minutes Cook Time: 25 minutes Total Time: 40 minutes
Kimchi Breakfast Bowl
Small Town Cookbook
Kimchi Breakfast Bowl
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Ingredients Kale, Chopped
Onion, Chopped
2 Cups 1/2
Garlic, Minced
2 Cloves
Rolled Oats
1 Cup
Eggs
2
Avocado
1
Small Town Cultures Kimchi
1/2 Cup
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Small Town Cookbook
Kimchi Breakfast Bowl
Step 1
In a non-stick pan over medium heat. Add the onion and cook for 5-7 minutes, until translucent. Add the garlic and cook 30 seconds. Add the kale and cook another 5-7 minutes until the kale is wilted. Season with salt and pepper to taste.
Step 2
Cook the oats according to the package directions..
Step 3
Fry the eggs. Heat a pan over medium-low heat. Spray with cooking spray. Crack the eggs into the pan and season with salt and pepper. Allow to cook for several minutes, flipping if desired. Cook until desired yolk texture is reached.
Step 4
Slice the avocado. Assemble. Divide the ingredients among two bowls. Arrange the oats and kale in the base of each bowl. Top with an egg, sliced avocado, and kimchi.
Pantry You will also need oil for cooking and salt and pepper to taste
Small Town Cookbook
Korean BBQ Burger
Korean BBQ Burger
Prep Time: 15 minutes Cook Time: 10 minutes Total Time: 25 minutes
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Small Town Cookbook
Korean BBQ Burger
Ingredients Korean BBQ Sauce Soy Sauce
1/2 Cup
Brown Sugar
1/4 Cup
Garlic, Minced
4 Cloves
Rice Wine Vinegar
1 Tbsp
Cornstarch
2 Tsp
Ground Ginger
1/4 Tsp
Burgers Ground Chuck
1 Lbs
Garlic, Minced
3 Cloves
Soy Sauce Small Town Cultures Turmeric Kimchi Small Town Cultures Red Onions
Burger Buns
2 Tbsp 2/3 Cup 1/2 Cup 4
Small Town Cookbook
Korean BBQ Burger
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Direction Step 1
To make the Korean BBQ sauce. Add all the sauce ingredients to a small saucepan. Bring to a boil, then reduce heat and let cook until the sauce thickens, about a minute.
Step 2
In a medium bowl mix the ground beef, or plant-based beef with the garlic and soy sauce..
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Small Town Cookbook
Korean BBQ Burger
Let's Say Cheese "Fermented things taste great with other fermented things. So go ahead and add that piece of cheese to your burger.."
Step 3
Step 4
Form the beef into four patties. Grill the burgers to desired doneness. Let rest for several minutes.
To assemble the burgers place the pickled onions on the bottom bun, add the burger patty, top the burger with the Korean BBQ sauce, add the kimchi, then finish with the top bun.
Tips We love making this recipe with a meat alternative like Beyond Plant-Based Ground
Small Town Cookbook
Jalapeno Paloma
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Jalapeno Paloma - Add the lime juice, jalapeno slices, and jalapeno juice to a glass. Muddle until the jalapenos are slightly broken down. - Add tequila, grapefruit juice, simple syrup and ice. Stir well. Taste and sweeten with additional simple syrup if desired. - Top with sparkling water and garnish with grapefruit wedge.
Juice of 1 lime 3-4 Slice Small Town Cultures Jalapenos 1 Tablespoon Jalapeno Juice, to taste 2 Ounces Tequila or Club Soda 1 Ounce Grapefruit Juice 1/4 Ounce Simple Syrup, to taste ⅓ Cup Ice 3 Ounces Club Soda
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Small Town Cookbook
Edamame Salad
Edamame Salad
Serves: 8 Prep Time: 15 minutes Cook Time: 5 minutes Total Time: 20 minutes
INGREDIENTS Frozen Edamame
24 oz
Radishes, Sliced
2 cups
Small Town 2 Jars, cut in 3rds Cultures Carrots Basil, Chiffonade-cut 1/4 oz
Virgin Olive Oil
3 tbsp
Mustard
3 tbsp
Honey
2 tbsp
Salt/Pepper
1 tsp/ 1/4 tsp
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Small Town Cookbook
Edamame Salad
DIRECTIONS
01
02
03
Cook the edamame in the microwave or on the stove according to the package instructions. Let cool..
Meanwhile, whisk the oil, mustard, honey, salt and pepper in a small bowl. When the edamame is cool, toss all the ingredients in a large bowl until evenly coated with the dressing.
Small Town Cookbook
Fruit Salad
FRUIT SALAD
1/4 cup each:
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SERVES:4 PREP TIME: 15 MINUTES COOK TIME: 0 MINUTES TOTAL TIME: 15 MINUTES
blueberries,watermelon, grapes,kiwi, pineapple
MIX WITH 2 TBSP EACH:
MAPLE SYRUP & SMALL TOWN CULTURES LEMON
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Small Town Cookbook
Probiotic Popsicle
PROBIOTIC POP!
Small Town Cookbook
Probiotic Popsicle
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Concept 1. Pick a delicious fruit juice base. We love lemon-aid or store-bought smoothies 2. Choose probiotic-rich ferments such as Lemon Zest, or Sliced Jalapeños 3. Pour some juice into the popsicle mold, add raw ferments, and top with more fruit juice or yogurt (try 2 different varieties for added fun). 4. Freeze & Enjoy. Share with friends and family
*Dixie cups and ice cube trays also work as molds, no need to buy new equipment.
IMMUNITY POWERHOUSE
SERVES: 4 PREP TIME: 15 MINUTES COOK TIME: 40 MINUTES TOTAL TIME: 55 MINUTES
Small Town Cookbook
Stuffed Sweet Potatoes
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Ingredients 4 Medium Sweet Potatoes 1 Can Chickpeas, drained and rinsed 1 Tablespoon Cumin 1 Tablespoon Garlic Powder 1 1/2 Teaspoons Salt, divided ⅔ Cup Small Town Cultures Sauerkraut ¼ Cup Small Town Cultures Red Onions ¼ Cup Yogurt 3 Tablespoons Tahini
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Directions Preheat the oven to 400°F. Poke holes in the sweet potatoes with a fork and bake until soft (around 40 minutes, depending on the exact size of the sweet potato).
Meanwhile mix the chickpeas, cumin, garlic powder, and 1 teaspoon salt. Spread the chickpeas on a baking sheet and place in the oven with the sweet potatoes. Cook for 30-35 minutes, until crispy. Watch carefully at the end, so they don't burn
In a small bowl mix the yogurt, tahini, and remaining ½ teaspoon salt. Assemble the sweet potatoes. Slice each potato in half and then fill with the chickpeas, sauerkraut, and pickled red onions. Drizzle with yogurt sauce. Enjoy!
Stuffed Sweet Potatoes
Small Town Cookbook
Cheese and Dip Platter
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Cheese and Dip Platter
Kimchi Dip
½ Cup Finely Chopped Small Town Cultures Kimchi ½ cup cream cheese, room temperature ½ cup sour cream 2 teaspoons soy sauce
Red Onion Dip
1 Cup Sour Cream ½ Cup Finely Chopped Small Town Cultures Fermented Red Onion 2 Tablespoons Minced Parsley ½ Teaspoon Salt
Small Town Cookbook
SERVES: 12 PREP TIME: 20 MINUTES COOK TIME: 20 MINUTES COOLING TIME: 15 MINUTES TOTAL TIME: 55 MINUTES
Lemon Blueberry Muffins
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Lemon Blueberry Muffins
Fermented Lemon Zest
Egg
INGREDIENTS 8 TABLESPOONS (1 STICK) UNSALTED BUTTER, MELTED 1 CUP GRANULATED SUGAR 2 LARGE EGGS, ROOM TEMPERATURE 6 TABLESPOONS GREEK YOGURT ¼ CUP MILK 5 TABLESPOONS SMALL TOWN CULTURES FERMENTED LEMON ZEST 1 TEASPOON VANILLA EXTRACT 2 CUPS ALL-PURPOSE FLOUR 2 TEASPOONS BAKING POWDER 3/4 TEASPOON SALT 2 CUPS FRESH BLUEBERRIES 2 TABLESPOONS ALLPURPOSE FLOUR 1/4 CUP GRANULATED SUGAR, FOR TOPPING
Blue Berries
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BREAKFAST
Small Town Cookbook
Lemon Blueberry Muffins
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Direction 1. Preheat the oven to 425°F. Spray a muffin tin with cooking spray. 2. Place the butter in a small bowl and melt completely in the microwave. 3. In a large bowl beat the butter and sugar. 4. Add the eggs one at a time, and beat between each addition. 5. Add the greek yogurt, milk, fermented lemon zest, and vanilla. Beat until smooth. 6. In a separate bowl, sift together the flour, baking powder, and salt. 7. Stir the dry ingredients into the wet until just combined. 8. Toss the blueberries with the remaining 2 tablespoons of all-purpose flour. 9. Fold the blueberries into the batter until it is thoroughly combined. 10. Scoop the batter into the prepared muffin tin - the cups will be very full. 11. Bake for 5 minutes at 425°F, then turn the oven down to 375°F and bake for an additional 15-20 minutes, until muffins are golden brown and spring back to the touch. Remove from the oven and allow to cool for at least 15 minutes before eating!
Tips
Double the recipe, and freeze the 1/2 batter to be baked later
Food
WILL BOOST YOUR MOOD.
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Watermelon
RED ONION & ARUGULA SALAD Salad Arugula Watermelon
6 cups 1 1/2 cups
Feta
1/2 cups
Small Town Cultures Red Onion
1/2 cups
Dressing Virgin Olive Oil
2 tbsp
White Wine Vinegar
1 tbsp
Maple Syrup
1 tbsp
Salt
1/2 tsp
Pepper
1/4 tsp
Mix Dressing, Assemble Salad
" NEVER STOP CREATING. "
SERVES: 2 (8 PANCAKES TOTAL) PREP TIME: 10 MINUTES COOK TIME: 20 MINUTES TOTAL TIME: 30 MINUTES
Small Town Cookbook
Kimchi Pancakes
Direction 2
1
MAKE THE SAUCE
MAKE THE PANCAKE BATTER
Heat the sauce ingredients in a small
Whisk the egg, soy sauce, and water in a medium bowl. Add the flour and whisk until a batter forms. Stir in the kimchi and half of the scallions.
saucepan until the sugar is dissolved. Set aside.
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3
PRE-HEAT PAN TO LOW/MED WITH OIL
SAUCE AND TOP
Scoop ¼ cup of batter onto the pan and allow to cook for 2-3 minutes per side
Serve the pancakes with the sauce and remaining scallions.
Tips You won’t see bubbles like regular pancakes - allow to cook until the bottom of the pancake is golden brown and you can easily slide a spatula underneath
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30 Small Town Cookbook
Charcuterie Sticks
Inspired by @noellesnotebook
Thread Small Town Cultures Baby Carrots and Dilly Beans on a skewer with fresh mozzarella, olives, basil, and salami
Small Town Cookbook
| serving 4-5 |
Kimchi Fish Tacos
Kimchi Fish Tacos
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Serves: 4-6 people Prep Time: 25 minutes Cook Time: 10 minutes Resting Time: 5 minutes Total Time: 40 minutes
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Kimchi Fish Tacos
INGREDIENTS Frozen Edamame
24 oz
Radishes, Sliced
2 cups
Small Town 2 Jars, cut in 3rds Cultures Carrots Basil, Chiffonade-cut 1/4 oz
Virgin Olive Oil
3 tbsp
Mustard
3 tbsp
Honey
2 tbsp
Salt/Pepper
1 tsp/ 1/4 tsp
Small Town Cookbook
Kimchi Fish Tacos
01
02
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In a medium shallow bowl, whisk together olive oil, lime juice, paprika, chili powder Add cod, tossing until evenly coated. Let marinate for 15 minutes.
03
In a large nonstick skillet over medium-high heat, heat the olive oil. Add the fish to the pan, season with salt and pepper
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Cook until opaque and cooked through (145°F), 3 to 5 minutes per side. Let rest 5 mins.
05
Flake fish with fork. Assemble the tacos, top with kimchi, red onions, avocado, and cilantro.
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LEMON BLUEBERRY
Cocktail Recipe 1. Muddle blueberries, lemon, and mint. If desired, strain the mixture - this will make for a smoother cocktail, but will lose a lot of the flavor. 2. Top with limoncello & prosecco. Garnish with lemon peel.
Ingredients 1 ½ Cups Blueberries ¼ Cup Small Town Cultures' Fermented Lemon 24 Fresh Mint Leaves 750ml Bottle Prosecco, chilled 1 cup Limoncello, chilled Lemon Peel, for garnish
Small Town Cookbook
EASY PIZZY
Probiotic Pizza
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Probiotic Pizza
Concept 1. Choose your favorite store-bought pizza dough 2. Top with seasonal toppings, fresh herbs, and local cheese, and bake until nearly done 3. Add Small Town Cultures' probiotic-rich ferments such as their Red Onions, Sliced Jalapenos, or Fermented Lemon 4. Bake for another 2-3 minutes. Share with friends and family
*We love dollops of fresh ricotta mixed with Fermented Lemon and garden herbs on our summer pizzas. Try this concept on your outdoor grill for added flavor."
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Serves: 6 Prep Time: 15 minutes Cook Time: 20 minutes Total Time: 25 minutes
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Potato Salad
Ingredients 3lb. Yukon Gold potatoes, sliced into large chunks 1 Cup Mayonnaise 2 Tablespoons Dijon Mustard 1 Jar Small Town Cultures Baby Carrots 1 Jar Small Town Cultures Red Onions 1 Teaspoon Dill 1 Teaspoon Paprika Salt & Pepper to taste
Recipe 1. Boil potatoes until just tender (easily pierced with a fork, but not falling apart). 2. Drain and let cool. To speed up the cooling, soak the potatoes in ice water. 3. Transfer the potatoes to a large bowl and toss with the remaining ingredients. Serve cold. Enjoy!
Small Town Cookbook
Gut Friendly Nachos
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Serves: 4 Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes
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Gut Friendly Nachos
Ingredients Tortilla Chips
6 cups
Ground Beef, Cooked
1 lbs
Cheddar Cheese, Shredded
1 cup
Small Town Cultures Onions Small Town Cultures Jalapenos Cherry Tomatoes, Halved
Avocado
1/3 cup 1/4 cup 1 pint Sliced
Small Town Cookbook
Kimchi Deviled Eggs
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Instructions 1. Preheat the oven to 350°F. 2. Place the chips on a large baking sheet, top with the beef and cheese. 3. Bake for 5-10 minutes, until the cheese is melted. 4. Remove from the oven and top with the red onions, jalapenos, tomatoes, and avocados. Enjoy!
KIMCHI
Deviled Eggs
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Kimchi Deviled Eggs
CROWD PLEASER -PARTY FAVORITES
Serves: 6 Prep Time: 15 minutes Cook Time: 0 minutes Total Time: 15 minutes
Ingredients 6 Hard Boiled Eggs 3 Tablespoons Mayonnaise 1/4 Cup Finely Chopped Small Town Cultures Kimchi 1 Tablespoon Rice Wine Vinegar 1 Green Onion, finely chopped ½ Teaspoon Salt Black Sesame Seeds, optional, for garnish
Instructions 1. Cut each hard-boiled egg in half lengthwise, and place the yolks in a medium bowl. Set the egg whites on a serving plate, cut side up. 2. Add the mayo, kimchi, vinegar, sesame oil and green onion to the egg yolks. Use a fork to mash the egg yolks and mix. 3. Transfer the yolk mixture to a small zip top bag, cut one of the corners and pipe the yolk mixture into the well of each egg white. Alternatively, use a spoon to divide the yolk mixture among the whites. 4. Optionally, sprinkle with black sesame seeds.
Small Town Cookbook
LEMON SNOWBALL COOKIES SERVES: 48 COOKIES PREP TIME: 20 MINUTES COOK TIME: 15 MINUTES COOLING TIME: 5 MINUTES TOTAL TIME: 40 MINUTES
Lemon Snowball Cookies
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Lemon Snowball Cookies
INGREDIENTS 1 CUP (2 STICKS) UNSALTED BUTTER, SOFTENED 1 1/2 CUPS POWDERED SUGAR, DIVIDED 3 TABLESPOONS SMALL TOWN CULTURES FERMENTED LEMON 2 1/4 CUPS ALL PURPOSE FLOUR 1/4 TEASPOON SALT 3-4 DROPS OF YELLOW FOOD COLORING, OPTIONAL
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BREAKFAST
Small Town Cookbook
Lemon Snowball Cookies
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Direction 1. Preheat the oven to 350°F. Line two baking sheets with parchment paper. 2. Using an electric or stand mixer, cream the butter and ½ cup of the powdered sugar for 1-2 minutes, until well combined. 3. Add the lemon and mix until fully combined. 4. Mix in the flour and salt, stopping to scrape down the sides of the bowl if necessary. 5. If using food coloring, stir in a few drops until just combined. 6. Using a 1-tablespoon cookie scoop (or measuring tablespoon) scoop the cookie dough, roll into balls, and place on the prepared baking sheets, they can be fairly close together - the cookies won’t spread much while baking. 7. Bake for 15-16 minutes or until the cookies are set. 8. Allow cookies to cool slightly for about 5-10 minutes, then roll each cookie in the remaining cup of powdered sugar while they're still warm. 9. Allow to cool completely, then, if desired, roll all the cookies in the powdered sugar again.
Tips
Double the recipe, and freeze the 1/2 batter to be baked later
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Cauliflower Salad
Serves: 6-8 Prep Time: 25 minutes Cook Time: 20 minutes Total Time: 45 minutes
Small Town Cookbook
Cauliflower Salad
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Ingredients Caul i fl ower Sal ad Cauliflower
2 heads
Olive Oil
2 tbsp
Salt & Peper
to taste
Small Town Cultures Fermented Red Onions
1 jar, drained
Pepitas
1/2 cup
Greens (Parsley, Arugula)
2+ cups
Tahi ni Dressi ng Tahini
1/3 cup
Water
1/4 cup
Lemon Juice
2 tbsp
Cayenne Pepper
1/4 tsp
Salt
1/4 tsp
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Roasted Cauliflower Salad
01
Preheat the oven to 450°F
02 Toss the cauliflower with olive oil, salt,
& pepper. Transfer to a baking sheet and bake for 20-25 minutes, until soft and lightly browned
03
Meanwhile, make the tahini dressing. In a small bowl whisk together the tahini, water, lemon juice, cayenne pepper, and salt
04
When the cauliflower is cooked, remove from the oven and let cool slightly
05
Transfer the cauliflower to a large bowl and mix with the red onions, pepitas, parsley, and tahini dressing. Serve on a bed of arugula or other greens
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Sauerkraut smoothie
Kid Friendly SAUERKRAUT SMOOTHIE
Ingredients Small Town Cultures Sauerkraut
1/4 cup
Strawberries
1 cup
Watermelon
1 cup
Maple Syrup
2-3 tbsp
Milk of Choice
2-4 tbsps
Tips Try using frozen strawberries and watermelon Substitute yogurt for milk and/or honey for maple syrup
Blend on high for 20-30 seconds, until smooth
Small Town Cookbook
Pomegranate Cocktail
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Pomegranate Cocktail
Ingredients Rosemary Pomegranate Cocktai l Vodka
1 shot
Pomegranate Juice
3 tbsp
Lemon Rosemary Simple Syrup
1+ tbsp
Ice
1/4 cup
Club Soda Sugar & Garnishes
6-8oz as desire
Lemon Rosemary Si mpl e Syrup Sugar
1/2 cup
Water
1/2 cup
Rosemary Leaves
3 tbsp
Small Town Cultures Fermented Lemon Zest
3 tbsp
Small Town Cookbook
Pomegranate Cocktail
Ingredients 2
1
RIM THE GLASS
MAKE THE SYRUP Make the simple syrup. In a small saucepan, heat the water, sugar, rosemary, and lemon zest over medium heat, until the
Use a lemon wedge to rim the glass. Place the table sugar in a shallow dish and dip the rim of the glass in the sugar
sugar is dissolved. Let simmer for 5 minutes. Then strain
4
3
MIX THE COCKTAIL
GARNISH & ENJOY
Add the vodka, pomegranate juice, and simple syrup to the glass
Add ice and then top with sparkling water. Garnish with pomegranate arils, fresh rosemary, and a lemon wedge
Tips Substitute soda water or alcohol free vodka for a fun, probiotic rich mocktail
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Small Town Cookbook
Hummus
HUMMUS -YES, PLEASE
Serves: 2 Ingredients 1 15-Ounce Can Chickpeas, aquafaba reserved 3 Tbsp Tahini 2 Tbsp Small Town Cultures Fermented Lemon Zest ¼ Chopped Yellow Onion 3 Cloves Garlic, minced 2 Tsp Cumin ½ Tsp Salt ⅛ Tsp Cayenne
Instructions 1. Add all the hummus ingredients except the reserved aquafaba to a food processor and blend until smooth, adding ¼-½ cup of aquafaba to achieve desired consistency.
Small Town Cookbook
Bento Box
Meat & Cheese
Meat Cheese Cherry Tomatoes Small Town Cultures Fermented Baby Carrots & Dilly Beans
Hummus and Fruit
Small Town Cultures Fermented Baby Carrots & Dilly Bean Homemade Probiotic Hummus Lemon Zest Fruit Salad
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My Story About 10 years ago I began incorporating clean eating with a focus on fermented foods into my diet after a debilitating diagnosis with an autoimmune gut disease. As a self-described picky-eater, it was at this time that I realized that what was available in stores didn't appeal to me. I began experimenting with all things fermented and created new easy to eat, easy to love flavor combinations. Small Town Cultures was born out of this experience. I innovated First to Market solutions, such as fermented Sliced Jalapeños and Sliced Red Onions, which are not only probiotic rich, but also extremely simple to use; thus lowering the high "barrier to try" often seen with fermented foods.
-Cori Deans
THANK YOU Recipes: Elizabeth Varga Concepts: The Good Bite Kitchen Photos: Elizabeth Varga & Ben Stechschulte Art: Naomi Peduzzi.
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@SMALLTOWNCULTURES WW.SMALLTOWNCULTURES.COM
FIND SMALL TOWN RAW FERMENTED PROBIOTIC
You can find our products at Whole Foods Market, The Fresh Market, Healthy Living, Greens Natural Foods, Kimberton Whole Foods, and Streets Market
