Fermented Foods: Health Benefits, 8 Best Fermented Foods, 3 Recipes to Add Fermented Foods to Your Day
Ancient Methods of Wellness
Have you noticed that in the last decade, we’ve increasingly turned towards ancient methods of wellness? One of these is fermentation: the natural way to conserve food that also adds healing properties... unlike modern preserving methods (in which artificial ingredients offer a longer shelf-life without any health benefit). But I digress! In this post I want to focus on fermented foods and the benefits they bring your body and brain. I will share eight of my favorites, and how you can easily add them to your day. And finally, you’ll find three easy recipes to make your own fermented sauerkraut, vegan cheese, and pickles. http://test.skimlinks.com
What Is Fermentation?
Put simply, fermentation is a natural process in which certain microorganisms (such as yeasts) convert carbohydrates (such as starch or sugar) into alcohol or acids. It is usually done in anaerobic conditions (meaning without oxygen - for example in a tightly sealed glass jar).
Some of the world’s favorite foods are fermented. Even ones you might not expect.
Wine, for example: grape juice comes into contact with yeasts and bacteria in the air (or added by wine makers) and ferments to produce alcohol. A lesser known fermented food is cacao - yes, cacao beans are fermented before being dried and processed into the chocolate we all know and love. Without the fermentation process, cacao has no flavor. But don’t rush to the wine & chocolate shop just yet, because as much as both these foods offer us delight and comfort, they fall short of providing the probiotic cultures that make other fermented so beneficial.
Why Are Fermented Foods Popular?
Why all the hype? Why is it that suddenly sauerkraut is fashionable, when it used to be seen as a rather unappealing cabbage dish eaten primarily in north European countries?
It has to do with the effects of these foods on the gut. Eating fermented foods is the easiest way to get a daily portion of beneficial probiotic bacteria. Modern science has studied probiotic bacteria extensively for its effects on overall health through improved digestion, better mood, and a stronger immune system.
You may or may not be surprised to know that you owe much of your health to the billions of friendly bacteria residing in your digestive system. These microbes can be split into three categories:
• Commensal bacteria - the microorganisms that cohabit with us peacefully.
• Symbiotic bacteria - the microorganisms that help keep us healthy.
• Pathogens - opportunistic bacteria which in small numbers help to train the immune system, but in large numbers harm our health (an example of this is candida albicans yeast, which is harmless when levels are low, but can cause serious issues if it grows out of control).
As long as you keep the first two in good numbers, the third doesn’t get the chance to grow or do any damage. We can keep the commensal and symbiotic bacteria numbers up by eating foods that contain friendly bacteria: fermented foods!
Before I share a list of my favorite fermented foods, take a look at some of the ways the friendly microbes in your gut support your health - as you can see, they have many roles other than digestion:
• Keep the gut lining strong (prevent leaky gut)
• Produce digestive enzymes to break down food into absorbable nutrients
• Produce B vitamins (essential for nerve health and energy)
• Produce hormones (essential for reproductive health)
• Support the immune system (essential for staying fit and strong)
• Support healthy mood (90% of your serotonin is produced in your gut!)
Sauerkraut
Made from fermented green, white or red cabbage. High in fiber as well as probiotics.
Kimchi
Also known as the Asian sauerkraut since it is made with cabbage, ginger, garlic and chili. Beware: some brands contain fish and are not vegan-friendly. However, you can easily find vegan versions in most health food shops.
Miso
Fermented paste made from barley, rice or soy beans. It has a savory flavor that works well in Asian dishes. Available in a variety of strengths - my personal favorite is sweet white miso.
Kombucha
A fermented drink made from black or green tea and sugar. The kombucha cultures digest both the sugar and caffeine, so kombucha typically does not contain much sugar.
Pickles and lacto-fermented vegetables
Vegetables fermented in a solution of salt and water, thanks to the lactic acid bacteria already present in the vegetables. Many shop-bought pickles are just made with vinegar and therefore do not contain probiotics - but you can easily make your own (recipe below!).
Cultured coconut yogurt
These days, you can enjoy probiotic yogurt without the dairy! There are plenty of vegan cultured yogurts available in health food shops. Just make sure you always choose ones without added sugar.
Tempeh
Made by fermenting soy beans with a type of live mold. Tempeh has a firmer texture than tofu, and a nutty, earthy flavor that soaks up any marinade.
Fermented vegan cheese
Cashews, almonds, seeds or soybeans can be cultured and turned into probiotic vegan cheese. Always check the label because some vegan cheeses contain no probiotics and many artificial additives.
Always choose fermented foods that are organic and either raw or unpasteurized. Pasteurization heats up the product and kills any beneficial bacteria present.
For ideas on how to add these fermented foods to your diet, and find out a little more about probiotics, head to this post.
And now, allow me to share three easy fermented food recipes. These are staples for me, I always have them in the kitchen - perfect for gut-friendly snacking . Give them a try!
Cultured Herby Cashew Soft Cheese Recipe
Ingredients:
1 cup cashew nuts (soaked overnight)
2 probiotic capsules (lactobacillus)
1 tsp Italian herb mix
1/8 tsp garlic granules (optional)
Pinch of salt
Method:
• Drain the cashews and place in your high-speed blender. Blend until smooth. You might need to add a little water - remember to add as little as possible because you want the mixture to stay quite thick (like very thick cream-cheese).
• Add the contents of two probiotic capsules and pulse to combine.
• Spoon the mixture into a bowl, cover with parchment paper and place in a warm dark place for 24 hours.
• When you check your mixture the next day, it will be aerated and smell slightly sour.
• Mix in the herbs, garlic granules and salt.
• Spoon into a glass jar and store in the fridge. It will keep for up to 1 week.
• Enjoy on crackers or with some raw veggies.
Makes a 1-quart jar
Ingredients:
1 medium red cabbage
3 tbsp Himalayan salt or sea salt
1/2 - 1 cup raw apple cider vinegar
Method:
• Finely slice the cabbage.
• Place in a large bowl and sprinkle with salt. Leave for 30 minutes to allow the cabbage to release some of its juices.
• With clean hands, massage the cabbage until it begins to break down and soften.
• Pack the cabbage in a sterilized jar. Push it down so that the cabbage juices / brine covers it. Top with apple cider vinegar so that all the cabbage is submerged in liquid.
• Close the jar and leave it on your kitchen worktop for 5 days, then move to the fridge, where it will keep fermenting.
• After 2 weeks, it’s ready!
• Spoon it onto salads, pile onto crackers, add it to wraps, or simply eat a forkful with every meal.
Easy Lacto-Fermented Pickles Recipe
Makes a 1-quart jar
Ingredients:
Small punch of fresh dill
3 - 4 pickling cucumbers (quartered, with ends trimmed off - small cucumbers will make firmer, crunchier pickles)
1 tbsp sea salt
2 cloves of garlic (peeled)
1/2 - 1 tbsp mustard seeds
Filtered water
Method:
• Place some of the dill at the bottom of the quart jar.
• Pack the cucumbers tightly in the jar.
• Push the garlic cloves and remaining dill gently between the cucumbers.
• Add the salt and mustard seeds.
• Add filtered water - enough to cover the cucumbers and leave 1 inch between the top of the jar and the water.
• Close and leave in a cool, dark place.
• After 2 to 7 days, transfer to the fridge. The amount of time will depend on how warm it is (the warmer the temperature, the quicker the fermentation). Move the jar to the fridge as soon as the pickles taste sour and salty.
• These will keep for a few weeks in the fridge.
• Enjoy with vegan cheese, vegan burgers, or as a quick snack.
Make sure you tag me on Insta when you make these gut-healing fermented foods!
XO, Ferosh
Refs:
https://www.sciencedirect.com/science/article/abs/pii/S0300908418301652