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Creating Enzyme-Rich Meals

If there is one thing I’ve learned about eating well it is that we need some enzymes. Well, that and good bacteria, but definitely enzymes.

I always thought that by eating raw fruits and vegetables I was eating the most enzyme-rich foods possible. They are certainly more enzyme-rich than say anything you could get at the drive-through, but there are foods richer in enzymes than even raw foods.

And some vegetables eaten in large quantities are better for you when cooked, like leafy greens that contain oxalic acid and fibrous vegetables.

The bottom line, though, is that I find that our family feels better when I make a concerted effort to add enzymes to every meal, using a variety of our favorite raw and cultured foods. Today I thought I’d give some examples and break it down by meal.


Milk kefir and yogurt. This is so obvious it hurts, but these cultured dairy products, especially when made from our beloved fresh goat milk, are teeming with both probiotics and enzymes. Make them the base of a bowl, smoothie, or shake; or add them to a plate of eggs and toast.

Fermented Vegetables. I know it sounds weird, but lacto-fermented salsa is actually awesome with eggs and many folks swear by sauerkraut for breakfast.

Raw egg yolks. Add them to smoothies or in the form of a very softly cooked egg. Be sure they come from happy, pastured hens and there’s so much good in these guys I don’t even know where to begin.

Fresh fruit. So easy and refreshing, especially in high fruit season.

Lunch & Supper

Salad Dressings. If you can, please make your own. Use a raw vinegar and some raw garlic as the base. Or, turn your kefir, yogurt, or sour cream into a creamy base for ranch, blue cheese, or ceasar dressing.

Fermented Vegetables. This is a super easy side when you don’t have salad fixings. Pickles, kraut, kimchi, salsa – the skies the limit. Chop them finely and add to tuna, egg, or chicken salad or just plop them next to a sandwich or stew.

Creme Fraiche. This is a fancy way of saying sour cream. You can let your unpasteurized cream clabber into sour cream, make it by adding 2 tablespoons of buttermilk to cream that hasn’t been ultra-pasteurized, or get a special culture just for the job. Top soups, sandwiches, or salmon cakes (as pictured up top) with a dollop of this cultured treat.

Kombucha & Water Kefir. These two beverages are a great addition to a meal that lacks enzymes.

Raw Apple Cider Vinegar. We keep a gallon of this stuff on hand when we can. I’ll often add about a tablespoon to a tiny bit of water and drink it just for the enzymes. You can also mix it with honey and ice water for a refreshing drink.

Raw Fruits and Vegetables. Of course these guys are great. Salads made from anything and everything coming from the garden, or chopped into sticks for dipping into a cultured dairy dip. Fresh fruit eaten as dessert or made into a big fruit salad covered in yogurt or kefir. Yum.

So, I shoot for one or more of these as a component to every meal. It certainly doesn’t always work out, but when it does there is a noticeable difference in our digestion, energy, and overall feeling of well-being.

How do you add enzymes to your meals?

  Leave a Reply

  • Problem digesting my food it doesn’t seem to digest as fast as it should

    Donna February 21, 2018 AT 8:24 am
  • I am new to the raw diet thing…I am wanting to know if freezing raw egg yolks ((for eating in the winter when my chickens don’t lay eggs) destroys their enzymes?

    Betsy Crabtree July 21, 2017 AT 5:00 pm
  • I am concerned you have many high-lactose raw food products. Raw dairy is completely different from cooked dairy, but I would recommend sheep or goats milk kefir, no ?

    Jeremy July 16, 2017 AT 4:58 am
  • Help

    Thomas H Cooper SR July 13, 2017 AT 1:03 pm
    • Hi there, how can we assist you?

      Riley July 16, 2017 AT 10:55 am
  • Hello, I am a 71 year old Lady & would like to hear from You & get information, please email me more! I ppreciate healthy menus . I hope I hear fron You soon . Nushie

    Nushie March 23, 2017 AT 4:01 am
  • Great information, please feel free to email me more! Always love having a healthy menu on hand.

    Ricardo August 30, 2016 AT 10:09 am
  • Thank you so much, I just turned 59 and it is time to take my health seriously. I believe this is a great start.

    Richard March 3, 2015 AT 10:08 am
  • this is my first time ever i heard of enzyme rich food and wanted some ideas on how to plan a meal. Thank you for these ideas.

    latha September 22, 2014 AT 4:26 am

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