Prebiotics, Probiotics and Fermented Foods
By: KsCooks
Fermenting foods has been practiced for centuries as a way to extend the freshness of grains, animal products, fruits and vegetables. The simple, natural process of fermenting foods has many health advantages because fermented foods are high in nutrients, digestion-enhancing enzymes and fiber. They also deliver powerful servings of beneficial bacteria that contribute to a healthy gut micro biome.
Kombucha
A fermented tea beverage flavored with fruit or spices. It has a bit of sour tang, but is filled with probiotics and polyphenols. It’s easy to sip, and has a healthy alternative to sweetened soft drinks.
Kefir
This is a calcium-rich fermented milk drink. Kefir is a great way to add probiotics to smoothies or to sip like a liquid yogurt.
Yogurt
Look for the Live & Active Cultures certification with dairy yogurt. There are also non-dairy yogurts that contain live and active cultures.
Miso
Miso should be your new best friend. You can buy organic, gluten-free miso paste and add it to everything from salad dressing to dessert. Miso is a fermented paste made from soybeans, barley or rice, and is best known as the broth for miso soup. Miso makes a probiotic-rich alternative to salt with the benefit of adding umami flavor.
The fermented food trend means you can now find brightly coloured lacto fermented veggies, slaws and pickles in most grocery stores. But it is also easy to make your own.
Easy Lacto Fermented Veggies Recipe
- Assemble several glass jars with lids.
- Select veggies for brining. I love carrots, cauliflower, green beans, celery and radishes.
- Slice or halve veggies to fit snugly into glass jars.
- Dissolve 3 Tablespoons kosher salt in a quart of water.
- Pour water into veggie jars and completely cover veggies.
- Add spices or herbs (I add dill and peppercorns) and seal jars. Store in a cool, dry space.
- “Burp” jars every 2 days to release excess pressure. Taste after a week.
Note: Fermented veggies can be stored in the refrigerator for several weeks.
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