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For centuries, before having the accessibility of freezers and canning, fermented foods were around to help preserve vegetables and keep them edible longer. But fermentation is not only good to preserve food; It has also been found to improve the overall nutritional value of food and have huge benefits about your health incidents. Fermented foods flourish in a huge health movement and at the moment.

As for a small fermentation 101: to put it shortly, the fermented foods pass through the process in which natural bacteria feed on sugar and starch and create lactic acid. This helps to facilitate digestion in your body and leads to better support for your immune system and can even help youlosing weight. Studies suggest that the consumption of these foods also improves the health of the skin, mood, and canMitigate the symptoms of IBS.

Building on this 101 info, it is important to know that the balance between beneficial bacteria and bacteria causing the disease in your gut is essential to good health. One of the best ways to eliminate bad bacteria and keep the property consists of eating and drinking fermented foods and drinks loaded withprobiotics. It has been shown that fermented foods break down the food into a more digestible form due to the immense benefits of these probiotics.

Fermented foods are easy to adapt to your diet, but some may be more beneficial than others. For example, Sauerkraut purchased from the grocery store usually passes through a process using vinegar, which does not have the same nutrient reaction. In addition, all fermented foods that have been pasteurized are a health risk due to opportunities for contamination and sensitivity to bacterial infections. So when buying something pre-packed, be sure to read the label!

Did you know that the morning yogurt you have eaten for years is actually a fermented food? Yogurt is manufactured by adding good bacteria (Streptococcus Thermophilus and Lactobacillus Bulgaricus) in heating milk. It thickens the lactic acid produced by the bacterium and becomes the product you always know. The higher the fat content in the milk, the more the consistency is thick. And when buying grocery yoghurt, be sure to check that those who are labeled "live active crops" and stay away from those with additional sugar and syrups.

Eating this!: Top some of your dearest savory dishes withGreek yogurt or make a burning fat smoothie with yoghurt, fruits, greens andchia seeds!

Kefir is essentially drinking yoghurt, but contains different types of beneficial bacteria and can be surprisingly more nutritious. Kéfir can really colonize the intestinal tract that further facilitates digestion. It also provides high levels of probiotics, comprehensive proteins, vitamin B12 and other essential minerals. To make kefir at home, you only need a cup of whole milk and a teaspoon of kefir grains, which is the bacterium and yeast that will ferment kefir. Leave the mixing mixture at room temperature for about 24 hours, and then stroke the grains. (Tip: These grains can be used again in your next batch.) Before you know it, you will have a tangy, thick and creamy drink that is ready to enjoy.

Eating this!: Make crepes in Kefir with 1 cup of almond flour, 2 tablespoons of coconut flour, ½ cup of kefir, 3 eggs, ½ teaspoon of baking soda, 2 tablespoons of oil soup Coconut and a pinch of cinnamon.

Not a dairy milk fan? You can always get your fermentation with yogurts from other non-dairy sources such as coconuts. Since the cocotit structure is different from cow's milk yogurt, you will need to add probiotic powder and tapioca starch to get a tex texture and creamy. You can also make kefir of coconut milk in the same way that you would make a kefir of animal milk!

Eating this!:Make a cerfection using coconut yogurt, granola, nuts, coconut chips, bananas and blueberries. Easy, simple, and Delish!

Miso is a well-known ingredient that you may have seen on menus in sushi restaurants. It is a traditional Japanese paste that makes soy fermentation with salt and koji. Not only it's afull protein (Signifying that it contains all essential amino acids), but it also stimulates the digestive system, strengthens the immune system and reduces the risk of multiple cancers. This dough has been used for centuries in Asian cultures to provide health benefits, but becomes even better known in the United States because of its dense nutritious properties.

Eating this!:The miso flavors are both sweet and salty (umami technically considered), it is a great way to add flavor to a vinaigrette by combining the oil, a light vinegar, miso, and spices. Miso also goes very well in the soup or as a dip sauce!

Tempeh Burgers or Tempeh nuggets are a perfect herbal alternative for an animal protein, and vegetarians and vegans often rave. Tempeh is a fermented soybean product that has a fleshy and tender bite with a semi-dull flavor. Think of Tempeh as a blank canvas ready to be painted; You can add spices, seasonings or sauces at Tempeh because it will absorb all the flavor to which it is remembered and you will forget that you do not eat meat! And do not forget the nutritional benefits that accompany it: a standard 3 ounce portion of Tempeh has about 16 grams of protein and 8% of the calcium recommended by the day.

Eating this!: ExperimentMonday without meat and top of zucchini noodles (or zoodles) with vegan tempered meatballs. Cover it with a homemade saurara sauce and enjoy!

You can find bread in Levreau just about all supermarkets. Unlike many people, leaven is not a flavor, it is actually the process where wild yeast and friendly bacteria decompose gluten and sugar occurring and it becomes good protein, vitamins and minerals . "If you try to increase your probiotic consumption, when it comes to bread, leaven bread is the way to go!" Nutrition twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT and authors ofThe veggie cure of nutrition twins Explain. The starches and grains of the bread are predigesed bacteria and yeast, which facilitates the digestion and a much healthier option than any transformed white bread. It is also lower in general on the scale means glycemic index, it does not make the pic high blood pressure as spectacular as other breads would do. The flavor of bread is semi-acid (consequently, the name and must be wet inside with a crunchy external crust. (Note: It's not a gluten-free option, make sure if you have some kind gluten intolerance, you avoid this bread.)

Eating this!: Its succulent flavor and fluffy texture make for perfect bread to plunge into one of thesePreferential soups!

When you think of Sauerkraut, a loaded hot dog or a resident sandwich could be what comes to mind. And there is no common ground between being a lover or a handler of this kind of thing. But for you lovers and the enemies who did not know, Sauerkraut is actually a high fiber nutritious condiment, low calories and nutritious - when it is done, that is to say. Sauerkraut must be made with two simple ingredients: grated cabbage and sea salt. The cabbage has a high water content, thus twisting and crushing the leaves after letting sit in salt for 10-15 minutes, The juices will naturally begin to extract. (Translation: It is not necessary to add other liquids.) The formed liquid should cover the entire mixture, and that cabbage and salt must sit at room temperature, completely covered for at least one Week for small batches (and at least a month for larger batches). Before you buy prepackaged at the grocery store, be sure to check the label; They often contain added sugar and preservatives.

Eating this!:Make stuffed mushrooms stuffing the bowels of mushrooms with your home sauerkraut, a pinch of breadcrumbs and parmesan, and a net of olive oil.

Other vegetables outside cabbage can be fermented, too. "But it is important to distinguish that all marinated vegetables are not fermented," said Willow Jarosh MS, Rd and Stephanie Clarke, MS, RD, co-owners of C & J Nutrition. "In order to take advantage of the health benefits of eating fermented foods, you will want to be sure that the marinated veggie you eat is, in fact, fermented - and not just marinated." Using the same process as the jumper, you can ferment carrots, cucumbers, cauliflower, garlic and tons of other vegetables. Since all vegetables do not have the same amount of water as cabbage, you may need to make a brine for the mix to sit down. The methods vary depending on taste, special food requirements and vegetables being fermented.

Eating this!: Stuff your sandwiches, top your pancakes or just enjoy straight out of the pot!

Kimchi is another variation of fermented vegetables developed in Asian cultures. "The nutritional benefits of Kimchi will vary widely, based on which ingredients are used," said Jackie Ballou Erdos, R.D. said. "As a general rule, vegetables such as cabbage, radish and scallons are used, which provide nutrients, including vitamin C, vitamins B, calcium, vitamin K, iron and fiber. " (Ginger, salt, salt, sugar, water and spices are all involved!) See the sugar on the list of ingredients can scare you at the beginning, but salty brine will kill bad bacteria and leave Good bacteria converts acid lactic sugar to preserve and aromatize vegetables.

Eating this!: Mix your Kimchi with roasted seasonal potatoes and grilled asparagus. The different flavor profiles combine to make a meal to die!

Natto is made by boiling and fermenting soy with bacteria that increases their nutritional value. Among the range of fermented foods from Japan, this list of health benefits. There is a unique enzyme in Natto, Nattokinase, which is recognized because of its property to dissolve blood clots. In addition, as it is made from soy, there is a ton of protein, fiber, vitamins K2 and B2, calcium and iron. The smell and appearance of Natto can turn off at first; It has an interesting and unique perfume and spun. Do not let it dissuade you, however. The taste is great and the benefits are worth it!

Eating this!: Eat Natto at the top of a brown or quinoa rice bed with scallings, herbs and soy sauce. Make sure top flat once they are cooled because it will lose its health efficiency after heated to more than 150 degrees Fahrenheit.

If you have not heard of Kvass before, you'll do it soon. The fermented drink slowly catches up the trend of kombucha, probably because of its probiotic characteristics that lead to the benefits of major health. This drink is from Russia, traditionally made with outdated leaven bread. At d.i.y. It mixs salt with chopped beets in a mason pot and fill with filtered water. Incorporate well and let yourself be based at room temperature, covered by about 2 to 7 days before defeating and moving in the refrigerator. The more beets are left to become fermented food, the more the flavor will be developed. Beets are already an excellent source of dietaryfiber, then by fermenting them, the positive digestive properties are across the roof!

Eating this!: Drink it or use it as a bright salad vinaigrette by combining vinegar and pepper. It also has a great taste on grilled chicken and quinoa!

Okay, okay, so we do not tell you to go out and drink a pack of 12; This will simply lead to swelling of the belly and an excessive weight gain. But fermented alcoholic beverages like beer actually have someBenefits when you have been in moderation. The grain vitamins that beer are made (such as barley, wheat, rice and corn) survive the fermentation and filtering process and can cause a good cholesterol and decrease the formation of blood clots.

Eating this!: Combine whole grain mustard, beer and spices. Marinade on your favorite proteins like chicken or tofu.

Salsa with mustard, all classic condiments that you usually buy at the grocery store can be fermented too! Use whey (the aqueous yogurt part) or homemade sauerkraut juice as starting input for fermentation and combine with the usual ingredients. Here is! Easy like that, and you will skip sugar and false additives.

Eating this!: We love this recipe forAntidote life For homemade fermented Mayo!

And what is a fermentation story without having strongly talked about Kombucha? So, finally, kombucha is a fermented drink made of tea and a culture of bacteria and yeast, and it is surrounded by controversy about its health benefits. The gaseous drink generally has a semi-acid but sweet taste that can be discolved at a little but addictive to others. The elixir has been said to improve the digestive function and eliminate the toxins of the body, but there is no real scientific evidence behind these claims. "In order to maintain the probiotic benefits, Kombucha tea should not be pasteurized - means that it increases the risk of contamination", nutritional twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos report. But there is also a link between non-pasteurized drinks with liver damage and bacterial infections. This is where confusion resides. So, if you have gaps or if you try for the first time, be sure to check with a specialist.

Eating this!: Add Kombucha to salsa based on fresh tomatoes, onions, Cilantro, Jalapeno, red pepper and lime juice to give it an additional acid taste profile.

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