A Fresh-Milled, Fermented Spring Picnic Guide
Real Food. Real Function. Real Flavor.
Food should nourish your body, support your microbiome, and stabilize your energy. This spring picnic sandwich guide was built to do just that. Each element from our fresh-milled, long-fermented sandwich loaves to our gut loving condiments and fiber rich sides, was chosen not just for flavor, but for function.
Start With the Bread: The Science of Fresh-Milled Fermented Loaves
Our 6 signature sandwich loaves are made with fresh-milled flour and fermented sourdough, which enhances digestibility, nutrient availability, and flavor depth.
Why it matters:
• Phytate reduction: Fermentation breaks down phytic acid, a naturally occurring compound in grains that can bind minerals (like iron, zinc, and magnesium), making them harder to absorb.
• Blood sugar balance: Long-fermented bread has a lower glycemic impact than quick-rise breads.
• Digestive ease: The fermentation process predigests gluten and complex starches, making the bread gentler on the gut.
Choose your loaf:
1. Spelt + Hard White – Nutty, slightly sweet, with a soft crumb—great for kids or softer sandwich builds.
2. Hard Red + Kamut – Rich, earthy, high in antioxidants like lutein and polyphenols.
3. Einkorn + Kamut – High in Vitamin E, A, and beta-carotene precursors; extremely gentle on digestion due to its ancient grain profile.
4. Einkorn + Spelt + Hard White – Balanced, with mild sweetness and soft structure—ideal for layered fillings.
5. Hard White + Hard Red + Kamut – Full-bodied, buttery, with good chew and structure for heavier fillings.
6. Hard Red + Hard White – Protein-packed and resilient; our most versatile classic.
You can also build your picnic on our sourdough bagels (Spelt, Kamut, Hard Red, Hard White) or hamburger buns (Spelt, Einkorn, Hard White, Hard Red)—each one fresh-milled, fermented, and designed to nourish deeper
Fill It With Flavor + Function
Your sandwich is more than tasty—it’s a vessel for macronutrients, micronutrients, antioxidants, and active cultures that work together to stabilize mood, fuel energy, and support immune function.
Proteins – Build, Repair, and Stabilize These protein-rich options provide amino acids to build enzymes, neurotransmitters, hormones, and structural tissues:
• Grass-fed brisket – Rich in zinc, B12, iron, and CLA (conjugated linoleic acid), which supports metabolic health.
• Smoked salmon – Delivers DHA and EPA omega-3s, crucial for brain and heart health.
• Roasted turkey or chicken – Lean protein + tryptophan for serotonin support.
• Farm-fresh eggs – Choline-rich yolks aid brain function and liver detox.
• Salami, prosciutto, or bacon – Provide protein + flavorful fats; opt for pasture-raised.
• Fermented hummus or crispy chickpeas —resistant starch for gut microbiota support. Healthy Fats – Satiety + Nutrient Absorption These help transport fat-soluble vitamins (A, D, E, K) and reduce blood sugar spikes:
• Home made aioli or mayo – Adds live cultures + stable, healthy fats.
• Avocado – Rich in monounsaturated fats and potassium.
• Crispy nut butter – Made with coconut oil, flax, and honey; high in lignans and MCTs for energy + hormonal balance.
• Cheese – Full of vitamin K2 and probiotics, especially in aged or soft cheeses.
• Cultured cream cheese – Supports microbial health and gives satisfying richness. Ferments + Veggies – Microbial Diversity + Detox Support detox pathways and gut flora with fiber and live culture synergy:
• Our Saukraut – Lacto-fermented, raw, teeming with beneficial bacteria.
• Our Fermented Onions – Contain inulin, a prebiotic that feeds good bacteria.
• Our Kimchi – Adds beta-carotene + microbial kick.
• Fresh vegetables like cucumber, spinach, arugula, sprouts, herbs – Hydrating, alkalizing, and loaded with polyphenols.
Flavor Extras – Balance, Boost + Bring It Together
• Fermented mustard – Enzymes + probiotics + no refined sugar.
• Fermented ketchup – Lycopene-rich, with a tangy gut-friendly twist.
• Fermented BBQ sauce – Smoky, sweet, and full of live culture depth.
• Fermented honey garlic mustard vinaigrette – Combines blood sugar balance + tangy fermented goodness.
• Hot honey, – antibacterial
Round It Out: Fruit + Vegetable Sides That Heal
Nature’s pharmacy is packed in your cooler. These sides provide hydration, detox support, and antioxidant defense: •
Cucumber slices – Cooling, rich in silica for skin health.
• Cantaloupe – High in vitamins A + C, supports mucosal and skin integrity.
• Strawberries – Polyphenol-packed and low glycemic.
• Carrot sticks – Great for the gut lining, rich in beta-carotene. An amazing prebiotic
• Snap peas – Crunchy, fiber-filled, with hormone-balancing zinc.
• Watermelon – Lycopene + hydration means heart and blood flow support.
• Blueberries – Brain-boosting anthocyanins.
• Radishes – Liver-supportive sulfur compounds + natural prebiotic activity. Pair these with a fermented dip or kraut to boost the biome-building benefits.
Treating You Well: Cookies That Love Your Gut Back
Fresh-milled whole grain cookies give fiber, micronutrients, and a satisfying sweet without gut-disrupting additives.
Options:
• Chocolate Chip & Double Chocolate (Spelt + Hard Red) – Comfort classic with a deep grain finish.
Why It Matters
This isn’t just a picnic—it’s nourishment designed to function. Here’s what every bite supports:
• Digestive Health – Live cultures, fermented breads, and raw plant fibers repair and repopulate the gut lining.
• Blood Sugar Balance – Fiber, protein, and healthy fats modulate glucose absorption and keep you steady.
• Hormone Harmony – Whole grains, detox-supportive veggies, and fatty acids provide the raw materials for cycle regulation.
• Immune Resilience – Antioxidants, vitamins A & C, and microbial allies work together to bolster your natural defenses.
Bonus Pairings
• Fermented fun drink– Fermented, bubbly, naturally flavored sodas that refresh and restore.
• Fresh milled corn chips – Fresh-milled, avocado oil-fried corn chips—no gut-disrupting oils.
