The Power and Benefits of Fermented Foods

👵 At the moment, it’s January and mother nature is having a rest. You can still forage a little bits and bobs, however it’s not very exciting season. So, what can you at home? How about creating superfood? Did you know, some of the most potent superfoods might be hiding in your grandma's kitchen pantry? Grandma knew better!

Let’s talk about benefits of fermented foods.

1.     All minerals and vitamins remain preserved.

2.     Additional vital substances are produced.

3.     Practical and infinitely storable.

4.     No additional energy costs are incurred. Quite handy right now???!!!

5.     Fermentation is cheap and easy.

6.     It’s simply the best diet for our gut.

7.     Low in calories and rich in nutrients.

8.     Supports our immune system and help in the treatment of chronic diseases.

9.     Fermented food improves our gut health and supports digestion.

10.  Helps to overcome unhealthy cravings.

11.  It’s good for our mental health.

🥒 What is fermented food? In simple terms, if you take fresh unprocessed food, let's say a cucumber, and just leave it on the table on its own for days it will mostly rot. However, if you take the same cucumber and create a comfortable environment for the good bacteria to thrive like put it in brine the cucumber will ferment. During the process of fermentation which is pure chemistry the properties of this cucumber will change and so will its nutritional profile.

Thanks to these changes fermented foods are hailed as superfoods the major digestive pills and gut health supporters.

🧀 Fermentation process makes it easy to digest and absorb the nutrients. During the fermentation process the carbohydrates, simple sugars and starches get broken down and hence it makes the food more digestible. A great example here is dairy where fermentation breaks down the lactose in milk that's why many experts suggest that if you eat dairy, you should only eat cultured dairy like yogurt, cheese or kefir.

😃 Fermented foods may boost your mood and reduce anxiety. Recent studies show that boosting the levels of gut microbes, and that's what happens when you eat fermented foods, has been shown to increase dopamine and serotonin that are linked to happiness.

😨 Despite all these wonderful powerful health benefits of fermented foods many people still have fears around eating and especially making fermented foods at home. A big health concern is linked to histamine which is present in fermented foods. Some people have histamine intolerance (Yep, I’m the lucky one!!!) and in this case they can experience discomfort and side effects after eating things like sauerkraut or miso. But keep in mind that this condition is quite rare (this is what they say, lol!) and if you had it, you'd mostly know about it by now. Many people with less severe cases of histamine intolerance still enjoy fermented foods yet in moderation.

What can be fermented?

Vegetable: cabbage and pickles

Cereals: bread, pizza, pancakes, rice, soya

Fruit: by Anastasia

Drinks: wine, kefir, kombucha

Dairy products: kefir, cheese, yogurt

Dips and sauces: vegan yogurt and cheese, mustard, horseradish

Wild herbs: wild herbs can be also fermented. We can add them to various ferments, such as sauerkraut, pickles or water kefir.

Which herbs can we ferment?

Ground Elder

Maple leaves

Ground-ivy, plantain, red clover, dandelion and many others

Into water kefir: wild flowers, e.g. elderflower, acacia, dead nettle, ground-ivy etc.

into water kefir: wild berries, e.g. chokeberries, cornelian cherries etc.

✨ Even though my body suffers from histamine intolerance (I intentionally said my body suffers from this. We usually say I’m this, I’m that. My darling, you are perfectly fine! You have only body which suffers from certain conditions). Yes, of course I caught myself up million times saying I’m histamine sufferer, but I’m working on avoiding giving myself this label. And I’m work in progress. 😊

I believe in great benefits of fermented food and I’ll slowly introduce this back to my diet. Is it a good or bad idea? Who knows. I love experimenting. My partner told me I should be an alchemist. Well, I’ll take it as a compliment!

🌱 I’ll avoid commercially produced fermented foods which have excessive amounts of salt, sugar and other unnecessary stuff. I’ll make my own using water and salt only. I can’t wait. I’m getting really excited! At the moment I’m doing sprouting mania! 🤣Alfalfa, red clover seeds (yes – you can sprout them too!), sunflowers seeds, buckwheat, lentils, mung beans, any kind of beans, rice (it looks so cute sprouted), millet, quinoa a any kind of sprouting mix. I have the feeling I’ll be in fermented food mania pretty soon too!

🥕 I use Abel & Cole mostly for my veggie orders (yes and for naughty sweet treats too!). I placed my veggie order for next week and I’m already thinking what am I going to ferment? If you'd like to give Abel & Cole go and enjoy 50% off your first two organic Fruit & Veg Boxes here's your link.

🌶️ I have a broccoli, carrot, red peppers, fennel, celery sticks, turmeric root and ginger coming and I’m thinking which combo I’m going to make. I’ll also check my garden if there’s any wild addition I could add. Last time I saw blooming dandelion in my garden and I used this sunshine beauty in my smoothie. You never know what treasure will be out there.

I also ordered glass fermentation weights to keep the veggies submerged in the brine. Otherwise, it will spoil and mould will start growing there instead of fermentation process. Let’s see how it goes. Trial & error is the best approach!

How to eat fermented food?

You can create a wonderful salad when filling up your jar and eat it on its own.

You can simply chop it up and add it as a garnish on your plate when eating your main meal.

You can put it in a blender and use it as spread or dip, whatever you fancy.

You can add it to soups. Don't add it during cooking, it would destroy the enzymes and minerals. Just add it before serving.

🧂 You can experience with the amount of salt added. I've checked a few videos and everybody's advice is different. 😂 This is a great way to preserve food when you have plenty of it during summer time.

👇 You can check this video below to get you started.

❓ Let me know your favourite combinations. Any tips and tricks to share?

I hope it inspires you.🥰 Happy fermenting! 

From my heart ❤️ to your heart.❤️