Chef Frank brings you the Fermentation Fundamentals, the newest version of his wildly popular 4 week virtual course detailing the many aspects of fermenting fearlessly.

From popular fermented foods, to a variety of lesser known ferments, and on to mead, kombucha, and other fermented beverages, Fermentation Fundamentals provides you with the recipes, instruction, valuable tips, tools and live lessons that guarantee that you'll walk away a confident and fearless fermenter.

There is often fear of the unknown, and for many, the world of fermentation is uncharted territory; a place where simple ingredients are transformed into flavorful and nutrient dense creations.


Fermentation, although so simple, requires a bit of surrender and trust in the unknown. In many cases, we put our "health" in the hands of salt, allowing it to transform humble vegetables into some of the most revered condiments and sauces. For beverages, we feed our friendly bacteria sweeteners in exchange for bubbly beers, meads, and digestive tonics. Through simple techniques, we gain the ability to utilize and co–create, while the ferment acts on its own.

The most experienced fermenter still expects the occasional surprise. You see, this "controlled" process is still quite wild and independent, and we have the ability to gain a sense of confidence and surrender from this knowledge.

Our historical relationship with fermentation has had almost as much of a hand at shaping our food systems as salt has. We have been able to open trade routes, preserve food, and nourish the health of many cultures through this ancient practice. When we look deeper, we find that these little colonies of funky flora provide more stewardship to us than the other way around.

The process of fermentation dates back thousands of years, allowing people around the globe to preserve a variety of ingredients found on their surrounding landscape. What may have started out as an accidental discovery, has turned into a vital technique for many. From simple sauerkraut to botanical brews, fermentation transforms simple ingredients into delicious creations.

Although there is great mystery around fermentation, the techniques that Chef Frank shares through this course will remove any fear of the unknown.

Crafting your own fermented foods and beverages will save you money, create a better connection to your food, and can contribute to improved health.

Learn how to effectively ferment a wide variety of ingredients, allowing you to enhance the nutrition and preserve your bounty for months to come. 

By understanding our reliance on our gut flora, we discover a course of action that promotes a positive future. Our genetic inheritance is the only property we truly own, and thus have the potential to pass to our children. This is the only possession we can expand and nourish as our own.
— Culture of Personality by Joshua Pfeil & Frank Giglio

Chef Frank’s Food Philosophy

Preparing food is my art. It’s truly a creative expression for me, and it’s a deeply fulfilling act to nourish and feed my family. Working with food for the last 20 years has also been the way I’ve sustained myself financially. It started as just a job at the age of 15, and has blossomed into a full blown passion. Throughout all of my years of preparing food, I’ve also become well immersed in the health food world. This has helped garner a profound understanding of how the food I eat literally becomes me.

Nowadays, the many different aspects of making a meal consume a great portion of my free time; with days off spent cooking for the family, I might also be off foraging, hunting, fishing, or tending to the small garden I keep at our off-grid home in Maine.

Through my craft I’ve also come to feel deeply connected to the Maine landscape and the time of year. It’s my belief and approach that the location and season depict what should be harvested, and therefore consumed. Tuning in to the natural rhythms of the earth bring about balance and a sense of coexistence for me. By eating a seasonally based diet, I’m able to capture ingredients at their peak flavor and freshness, as well as their maximum nutritional output.

As the seasons pass and different ingredients become available, I work to weave them into my daily creations. Each ingredient comes to the kitchen with a different quality, feel, flavor, and phytochemistry, and these characteristics greatly influence the way I prepare a dish. I apply a variety of food preparation techniques to preserve the bounty of the seasons, including curing, fermenting, pickling and canning. These preservation techniques allow me to enjoy locally available ingredients months beyond their season. Beyond that, certain ingredients require additional processing to make them edible, more nutritious, or more palatable.

There are no shortcuts in my diet, nor in the cuisine I prepare for my family or clients. It is my goal to serve purposefully prepared, authentic meals that are not only satiating, but immensely flavorful.

It is important to never break the chain of traditions, because once it is one generation removed, it becomes very difficult to bring it back.
— Magnus Nilsson

4 Weeks of Fermentation Fundamentals


In order to successfully create a wide array of recipes, it's essential to have the proper tools to make fermenting a seamless process. Luckily this doesn't require a large financial investment. Chef Frank assists you in creating a functioning fermentation station in your home, and gives you tips and instructions for becoming a bad*ss fermenter!

Recipes & Techniques Covered:

  • A history of fermentation

  • Why we all need more fermented foods

  • Superior immunity with fermented foods

  • Fermentation for food sovereignty and survival

  • Equipment and Resources


Salting is one of the most common fermentation techniques. Shredded and salted vegetable ferments are simple to prepare and delicious to eat. Chef Frank will outline essential steps to creating staple recipes using ingredients local to you. 

Recipes & Techniques Covered:

  • Sauerkraut & Seasonal Variations

  • Kimchi & Seasonal Variations

  • Preserved Lemons

  • Miso & Other Koji Based Recipes

  • Shredded Vegetable Ferments


From pickles to green beans, brining is a great technique for preserving whole vegetables in a flavorful salt, water, and vinegar base. Brining is an essential technique to know for making fermented hot sauce, a condiment you will always want to have on your dinner table. 

Recipes & Techniques Covered:

  • Classic Pickles

  • Pickled Root Vegetables

  • Salsa

  • Lacto-Fermented Hot Sauce

  • Escabeche


While Kombucha has quickly become one of the most popular "healthy" beverages, most store bought options tend to be sweeter than desired. Week 3 focuses on fermented beverages, teaching you how to successfully brew and flavor your own sodas and digestive tonics.

Recipes & Techniques Covered:

  • Kombucha & Flavoring

  • Dairy Kefir & Secondary Ferments

  • Mead (Honey Wine)

  • Beet Kvass

  • Beverages with Wild Yeasts


Week 4 concentrates on dairy and dairy alternative ferments. Here Chef Frank demonstrates how to nurture an evolving batch of probiotic rich yogurt and kefir. Plus he shares delicious ways to incorporate these creations into your daily recipes. For those avoiding dairy, you will learn how to properly ferment, and then make enticing soups, spreads, and sauces from almonds, cashews, and sunflower seeds. 

Recipes & Techniques Covered:

  • Fermenting Dairy

  • Fermenting Nuts + Seeds 

  • Sourdough Starter for Crackers, Waffles & Pancakes

  • Injera Bread

  • Fruit Chutneys

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 Why would i want to take this course?

☞ Improve the taste and flavor of the foods you eat

☞ Learn the basic fundamentals and advanced techniques of fermenting

☞  Add to the nutritive value of the foods you consume

☞  Improve your health by adding more probiotic rich foods into your diet

☞ Build a strong, healthy immune system and digestive track

☞ Expand your recipe repertoire by learning to create a wide variety of fermented foods

☞ Learn how to preserve seasonally available ingredients that you can enjoy all year round

☞ Have a professional Chef answer your questions

☞ Learn traditional fermenting processes with thousands of years of history


What's included in this course?

☞ Weekly Instructional Videos and Lessons with Chef Frank

☞ Weekly Homework Assignments

☞ Weekly Recipes

☞ Email Support

☞ Private Group

☞ Online Virtual Classroom for Entire Course

☞ Weekly Live Lessons in Frank's Kitchen (also recorded for later viewing)

☞ Q&A with Chef Frank in the Virtual Classroom

☞ All course material can be downloaded to your personal computer or device. Basically, you have the info for a lifetime!

Please note: All weekly lessons and assignments can be viewed and completed on your own time.

All calls are recorded and can be viewed at any time. 


Hear from our fermentation students

I came across the Fermentation Fundamentals course by chance, and I immediately knew had to take it. I had been thinking about fermentation for almost a year, and right away it took my fear away. It was perfect. It was easy to follow, and I could move through the course material in my own stride. The Q&A calls, as well as the material and prompt support support from Chef Frank, made this course lots of fun! Thanks to them, my family and I are now enjoying the wonderful world of fermented foods! Let’s not forget the inexpensive investment. I couldn’t get enough of their professionalism and kindness, so I went on and enrolled in another course with them. I’m looking forward to any of their other new ventures, too! They are so vibrant and full of incredible info. I would recommend them in a heartbeat. Kudos to Chef Frank and his awesome, well rounded courses.
— V.R.
As a health coach, working with people who suffer from stomach problems, fermented food is the best medicine to rebalance the bowel. Also having a lot of experience with stomach problems myself, the choice was not difficult when I was recommended to check out Three Lily Farm’s Fermentation Fundamentals. I highly recommend it to everyone, with or without stomach problems. It’s not just interesting to learn about fermentation, but it’s so much fun to make food with health benefits. Thank you Three Lily Farm, you are so inspiring!
— I.W.

About Chef Frank

Born and raised along the Connecticut shoreline, Frank Giglio began his culinary career at the age of 15, when he first stepped into a professional kitchen. With a desire to learn more and deepen his skills , he headed north to the New England Culinary Institute in Montpelier, VT. After completing apprenticeships in Portland, OR and Boston, Frank spent the next few years cooking his way across the country, making it as far west as Alaska.

In 2003, Frank felt the call to leave the restaurant industry and begin his journey into "natural foods". For the next 4 years, he taught himself to prepare a wide variety of vegetarian, vegan, and diet specific meals in a small kitchen located inside FoodWorks in Guilford, CT. During this time, Frank would attend the Institute for Integrative Nutrition in NYC which helped him have a better understanding of seeing food not only for flavor, but also medicine.

Frank values direct connection to the landscape, utilizing an array of ingredients in their peak season, grown in their ideal conditions. With the availability of such quality ingredients grown and produced here as well, Frank’s culinary offerings are fresh, exciting, and deeply connected. In 2018, Frank became a Master Food Preserver through U of Maine, further assisting him in his ability to preserve foods and share that knowledge with the public.

Frank now runs Farm & Forage Kitchen, which offers value added products, small event catering, education, and recipe consultation. Giglio's adventurous culinary offerings have been showcased throughout the health community as Frank is the featured chef for NY Times Best-Selling Dr. Alejandro Junger’s Clean Eats cookbook.

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Join Frank and learn how to prepare probiotic-rich fermented foods, beverages, and condiments from anywhere in the world.

You'll also be able to have Frank and the lessons right there in your kitchen with you from any device you like.

Course Cost: $200.00



Payment forms welcomed:

We're so confident that you are going to love every little piece of our Fermentation Fundamentals Course. If you are not 100% satisfied with your purchase of Chef Frank's 4 Week Fermentation Fundamentals Course, please contact us for a full refund within 14 days of after completion of course. Refunds are only available with submission of all completed assignments and proof of participation in order to be eligible within 14 days.


Questions about the course? Need help placing your order? Please contact us here.