Foster good bacteria in your gut by eating probiotics in their most natural form
It is autumn, my favourite season of the year. Not only because I love fresh air and running through the coloured leaves, but also because of the abundance of fruits and vegetables ready to be harvested and some of them stored for winter. I know we do not particularly feel the changes in seasons in Dubai, but perhaps you have noticed a sudden variety of apples, sugar rich plums or figs in the shops. It is because nature is preparing us for tough times and theoretically we should load up on nutrients to survive. It is natural, that many of us gain a few extra kilos as part of this process. Extra sugar is stored as fat (in form of triglycerides) to be used up later in winter whenever needed. If you have an opportunity and a few extra kilos of apples or plums come your way, dehydrate them. They will serve as delicious snack on your hikes!
Our ancestors were well aware of these facts and tricks, that’s why they started preserving foods for winter by fermenting. Until today this is the simplest way of loading up on probiotics and vitamins to keep you healthy. We have proof, that Julius Caesar fed his forces sauerkraut because he believed in its magical health benefits. The Japanese ferment soy beans into natto and umeboshi plums that can kill many harmful bacteria in an upset stomach. Koreans make kimchi and eat it pretty much with every meal, because it shields them from getting sick from possible bacteria in fish.
Your health starts from a healthy gut!
Have you ever heard saying, that almost 80 percent of your immune system is in your gut? That your health starts from a healthy gut? Scientific evidence shows that the types of food that you eat will directly determine the levels of certain bacteria in your gut. Your intestines are home to many different kinds of bacteria and some non-bacterial organisms as well. Together they are called the “gut microbiome.” They come from the food you eat and whatever else gets into your mouth. Therefore, your gut immune system needs to be thriving and healthy in order to avoid illness.
Your gut microbiome aids digestion and produces vitamins and other compounds that affect your health. It seems to play a role in many other health-related functions, including metabolism, cardiac health and mood. New evidence shows that the bacteria in our gut also interact with our immune systems, and might even influence the body’s immune reaction to vaccines.
I come from a small mountain town in Czech Republic and making sauerkraut has been an autumn tradition for my family. Until now my mum would spend pretty much half a day chopping cabbage, dad would bring a massive 20-litre clay pot from the cellar and the process of making this delicious, super healthy delicacy would start. This massive amount of fermented cabbage would slowly be consumed by my family throughout winter in salads, soups and as parts of many traditional dishes. Raw juice helps constipation, I don’t think we really fully appreciated its unique benefits.
Today I will teach you how to optimise your gut flora by making fermented vegetables at home, in your own kitchen. If you have never eaten fermented vegetables before, I recommend you start introducing them gradually. A large portion may provoke a healing crisis. This process occurs when the probiotics kill off pathogens in your gut. When these die, they release potent toxins into the blood stream making you feel unwell (headache, for example).
Why we should eat fermented foods:
- They are considered one of the healthiest foods on the planet
- Fermentation does more than simply preserve the food. It can also make nutrients inside thefood more bioavailable. This is one of the most important benefits of the entire fermentationprocess. The vitamin C in sauerkraut (fermented cabbage) is about six times higher than in theunfermented cabbage approximately one week after fermentation begins. This is becausevitamin C is no longer bound in the cellulose structure after fermenting.
- Fermented vegetables are the only source of vitamin K2, essential for bone strength, the health of arteries and blood vessels. It plays a role in other biological processes, including tissue renewal and cell growth. By using certain starter cultures or probiotics, you will multiply the amount of K2 in your fermented vegetables
- They are loaded with enzymes (more than raw vegetables) and provide your gut with healthy probiotics.
- They are the easiest digestible foods on planet. They help digest heavy meals, proteins and fats and you should always eat them along with meat.
- Fermented vegetables heal any sort of disease from digestive tract issues, skin problems, diabetes, autoimmune diseases to all kinds of allergies and even cancer (source: Cultural Health Solutions).
- Some nutrients from fermented vegetables, for example iron, is much more absorbable compared to iron from other food sources
- They are easy to make and do not go off easily!
While you can easily reach for an easier option of getting sauerkraut from any supermarket (even in Dubai), you should know a little fact: Commonly available sauerkraut, which is pasteurised, has almost zero benefits. All enzymes, lactobacillus and temperature sensitive vitamins, were killed during the process of pasteurisation. Therefore we cannot call it a ‘”probiotic food” any more.
Are you ready to put a small amount of effort and reap massive health benefits of fermented
vegetables? Well here are two of my favourite recipes!
You will need:
Good quality vegetables (preferably organic)
Sea salt
Herbs and spices (I prefer caraway seed)
Glass jars
Good knife and chopping boar
Large bowl to mix the veggies
Juice extractor or blender (optional)
Fermented Daikon Radish & Beetroot
2 large daikon radishes (thinly sliced)
4 medium beetroots (roughly grated)
2 tspn caraway seeds
2 tspn Celtic salt
Mix all ingredients together. Take 1/2 cup of chopped vegetables, mix them with 1/2 cup of cold fresh spring water and blend in a blender, creating brine. Add to the rest of mixture and work through it with your hands.
Pack tightly in a glass jar container with wide neck. Place a clean, flat plate (large enough to cover most of the vegetables) and place a heavy rock on the top. You will need to boil the rock in water for few minutes to sanitise it.
Let it ferment for about three days (or more) at room temperature. Once you are happy with the flavour, place the vegetables in smaller glass containers with lids and keep in refrigerator. This will slow the fermentation process down, lock the flavour, texture and tartness. Good for about 6-8 months.
Tips:
You can add in any hard root vegetables of your liking, such as carrots or turnips. Peel your veggies as the skins can impart a bitter flavour.
Always use a clean spoon to take out what you’re eating. Never eat out of the jar, as you will contaminate the entire batch with bacteria from your mouth. Make sure the remaining veggies are covered with the brine solution before replacing the lid.
Should you still find it too confusing and complicated, you can always join one of my workshops, where I will teach you how to make your fermented vegetables step by step. You can contact me on my Facebook page Health Powerhouse or via email at info@ivanahph.com and I will be happy to help!
Interesting facts: Do I need a starter culture or probiotics to make my fermented vegetables?
Surprisingly, Mother Nature populated nearly all organic fruits and vegetables, the dust covering soil, and all plant matter with Lactobacilli (lacto-fermenting bacteria). Fresh organic cabbage leaves, for example, are covered in Lactobacilli. Therefore you do not have to add a starter culture, if not available.
Ivana Chiles has been living in UAE for over 16 years. Her passions are nutrition, healthy cooking and gardening. She runs different workshops on various health topics. Ivana is a certified holistic health coach, member of American Association of Drugless Practitioners and also a keen outdoor and enthusiast. More info on www.ivanahph.com
Words + Photos By: Ivana Chiles
