Having talked in my last post about probiotic/fermented foods and their benefits on the healthy bacteria in your gut, I thought I would share with you a couple of my favourite easy fermented food recipes.
Fermented foods:
- Preserve and enhance B and C vitamins and some provide a source of Vitamin K2. In sauerkraut the amount of vitamin C is 20 times higher than in the same serving size of fresh cabbage
- Make nutrients more readily available - the microbes responsible for fermentation produce enzymes which break down difficult to digest food components and make them more available for absorption. So if you find that normally cooked cabbage gives you gas then eating cabbage as sauerkraut might be tolerated better.
- Support the immune system by providing more healthy bacteria for the gut. Lactobacilli are the principle bacteria involved in lacto-fermentation. They have both antibiotic and anticancer actions.
My favourite recipes are sauerkraut and fermented chia pudding.
Sauerkraut
Makes 1 quart
1 medium cabbage, cored and shredded
1 tablespoon caraway seeds
2 tablespoon sea salt
In a bowl, mix the cabbage with the caraway seeds and salt. Squeeze the cabbage with your hands for about 10 minutes so that it releases its juices.
Place in a quart sized, wide mouthed mason jar and press down firmly until the juices come up above the cabbage. The idea is to exclude any air from the cabbage to create an anaerobic environment for the fermentation to take place. Cover tightly and keep at room temperature for about 3 days before transferring to a cool place for storage. It may be eaten straight away but improves with age.
Fermented Chia Pudding
Makes 2 servings
1 can coconut milk
1/2 cup chia seeds
2 tbsp sweetener - coconut nectar, maple syrup or honey
4 probiotic capsules
1 tsp vanilla
2 tsp maca powder (optional)
Toppings : berries, chopped nuts, seeds, cacao nibs, desiccated coconut
In a saucepan heat the coconut milk over a low heat until warm to touch, whisk in the chia seeds, sweetener, vanilla and contents of the probiotic capsules (and maca if using).
Transfer to a clean glass jar, cover with paper towel secured with a rubber band.
Leave to stand at room temperature for 12 -24 hours until the desired tartness is achieved.
Garnish with desired topping options.
Keeps in the fridge for up to 5 days.
I tend to eat the chia pudding as a breakfast option and use sauerkraut as an accompaniment to any lunch or dinner. I try to eat at least one portion of fermented food each day to keep my good gut bacteria happy.
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