Fermentation is a process older than bread itself. In fact, archaeologists have found fermented beverages dating back 9,000 years (National Institutes of Health). While an ancient tradition, fermented foods are now at the forefront of wellness culture. Research from Harvard Medical School suggests that regularly consuming them may help reduce inflammation and support better mental health.
Figuring out how to work these so-called “power foods” into your everyday meals isn’t always easy. It was this challenge that led Scottsdale resident Suzette Smith, nutraceutical specialist and owner of Garden Goddess Ferments, to can her first jar of sauerkraut – not knowing it’d soon lead to a successful business.
“I didn’t grow up on kraut or even think about it,” Smith said. “I threw it all together and put it in a cooler in the closet, and sure enough, in about five days, I had made sauerkraut. I was most excited because I knew I could make something good for the gut.”
Now, 10 years later, her company is creating approachable, flavor-packed ferments with more innovations on the horizon. To Smith, the key to a healthy gut isn’t about taking vitamins; it’s a way of eating and living that has to be built into your daily diet.
“I used to encourage people to supplement their diet – we can’t get all our nutrients from food we eat – and now I say you can’t supplement your way out of a bad diet,” Smith said. “Fermented foods are life, and variety is the spice, and it’s important to have fun with your meals.”
That philosophy comes alive in Garden Goddess Ferments’ colorful lineup, which goes far beyond plain kraut. There’s the mood-boosting “Pick Up the Beet” tonic, a zero-waste Kraut Jerky with a tangy chew, and bold blends like Power Kraut, packed with garlic, turmeric and ginger.
Local flair shows up in Kowboy Kraut, a nod to Scottsdale’s cowboy roots, while Apple Horse Kraut and Dilly Hot Kraut balance heart health with just the right kick. Even fermented garlic comes into play, mellow and sweet, but still rich with probiotics. One of the questions Smith gets most often is, ‘How do I actually eat this stuff?’ Her advice is simple: enjoy a little every day, on purpose.
“Personally, I eat a little bit right out of the jar with a fork with or without other food, a couple times per day,” she said. “That said, I also love to add sauerkraut as a side to other dishes.” Here are a few tasty ideas:
- Breakfast: Add kraut to scrambled eggs or blend it into a green smoothie for a probiotic punch.
- Lunch: Sprinkle it over a salad, add it to a wrap, or top it on a stir-fry for an instant flavor upgrade.
- Dinner: Sprinkle it on grilled chicken, steak, or fish, or serve alongside roasted veggies for a zesty side.
With a probiotic beet soda and a fermented hot sauce in the works, Smith is determined to make gut health accessible and easily integrated. However, her primary goal is to become the first nationally recognized beet kvass on the market, and to have everyone recognize it and understand its benefits. Above all for Smith, it’s community, connection and a lifestyle built around feeling good from the inside out.
“We’re not just selling kraut. We’re helping people feel better in their bodies,” she said. “That’s been the goal from the very beginning.” For more information, visit gardengoddessferments.com.
