The Fermented Apple Recipe Worth Making This Autumn

Oct 8, 2026

Today, we want to share a simple, raw lacto-fermented apple recipe that supports gut health, immunity and digestion all in one jar.

Autumn is the best time of year to make this. The apples are at their freshest, the temperatures are cool enough to slow fermentation to the right pace, and your gut will thank you for it all winter long.

What you need (makes one large jar)

• 4 to 5 medium organic, unwaxed apples, cored and sliced thinly, skin left on
• 500ml of filtered or non-chlorinated water
• 1 tablespoon of non-iodised sea salt or Himalayan pink salt
• 1 cinnamon stick
• 3 whole cloves
• a small thumb of fresh ginger, peeled and sliced
• optional: a teaspoon of raw honey stirred into the brine for a gentle sweetness and extra prebiotic support

You will also need one clean wide-mouth glass jar of at least 750ml capacity, and something to keep the apples submerged below the brine, such as a small jar filled with water or a zip-lock bag filled with brine.

How to make them

Dissolve the salt in the water to make your brine. Do not use hot water as this will kill the beneficial bacteria you need. Stir until the salt is fully dissolved. Pack the sliced apples tightly into the clean glass jar, layering in the cinnamon, cloves, and ginger as you go. Pour the brine over the apples until they are fully covered, leaving about two centimetres of space at the top of the jar. Place your weight on top of the apples to keep them fully submerged beneath the brine. Any apple exposed to air above the brine can develop surface mold, so this step matters.

Cover the jar loosely with a cloth, a loose lid, or a piece of beeswax wrap secured with a rubber band. This allows the gases produced during fermentation to escape. Leave at room temperature, away from direct sunlight, for three to five days. Taste from day three. You are looking for a pleasant tanginess that develops over time. The longer it ferments, the more sour and complex the flavour becomes. Once it tastes right to you, seal the jar with a proper lid and transfer to the fridge, where it will keep for up to three months. The fermentation slows considerably in the cold but does not stop entirely, so the flavour will continue to develop gently over time.

How to eat them

Serve a small portion alongside roasted meats, in a salad with walnuts and leafy greens, or simply on their own as a light snack between meals. They pair particularly well with natural cheese, sourdough bread, and anything rich or fatty, as the acidity cuts through beautifully and the digestive enzymes help break down heavier foods. A few slices before a large meal is a traditional practice across many European food cultures for exactly that reason.

Sincerely,
Alf and Gillian