пятница, 21 марта 2014 г.

85 Ways to Eat More Fermented Foods

85 Ways to Eat More Fermented Foods

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OK, so we all know by now that taking care of the gut is important. And fermented foods are an easy way to do that. Need some inspiration? Here’s 85 easy ways to eat more fermented foods.


Did you know that almost 80% of your immune system stems form the gut? Yeah, that’s a lot. So what kind of shape do you think your immune system is in if your gut health is in the toilet? I’ve said it many times, and I will say it many times again: Good health starts in the gut.


Keeping your internal ecosystem healthy and balanced is essential for a strong immune system and vital living. Eating fermented foods is one of the easiest and most economical ways to improve your gut flora. Humans have been fermenting foods for ages. And you may be surprised how easy it is to do at home.


I get a lot of messages from readers telling me that fermenting foods is intimidating. And I get it. If you have never done it before, it can be a bit daunting. All I can say is that once you get started, you will see that it’s a lot easier than it seems and the possibilities are endless. You just have to jump in.


THE PROCESS:


What we are talking about here are REAL fermented foods that are lacto-fermented, meaning that the starches and sugars in vegetables and fruits are converted into lactic acid by the many species of lactic-acid-producing bacteria present on the surface of all living things. Lactic acid is a natural preservative that inhibits putrefying bacteria. All you do is add SALT. Bacteria that could be harmful to us can’t tolerate much salt, but there are healthy bacteria that can. Lacto-fermentation wipes out the bad guys , then lets the good guys get to work . The product is a living food, full of enzymes and probiotics.


To learn more about fermentation basics, be sure to check out Fermented Foods 101 and 9 Tips for Successful Fermentation.


THE EQUIPMENT:


I have found that the best ferments come from a completely air-tight system. And the best one that I have found comes from Pickl-It.com.


They have a wide variety of sizes to choose from. I have the large 5 Liter jar for making sauerkraut. I also have several 1 Liter jars for making smaller condiments and for storing my krauts in the fridge. They are easy to use, completely air-tight, and come fitted with an airlock.


The airlocks allow for the CO2 created by the fermentation to be released but keeps oxygen out. This keeps the lactic-acid bacteria happy and healthy.


You can check them out HERE.


Use Coupon Code: KATJASALT to get a FREE 1/2 pound bag of premium sea salt with your Pickl-It order. ***Minimum purchase $50 and must contain jar(s) either singles or doubles. Please add the 1/2 lb bag of salt to the cart in order to receive free bag.


Pickl-it promo image

OK, what are you waiting for? Time to get fermenting. Here’s 85 easy and delicious fermented foods to get you started:


DRINKS


1. How to Make Water Kefir from Delicious Obsessions


2. Lacto-Fermented Blueberry Soda from Fearless Eating


3. Cultured Strawberry Soda from Holistic Squid


4. Fermented Lemonade from Mind Body Oasis


5. How to Make a Ginger Bug from Nourished Kitchen


6. Fermented Orange Juice from Oh Lardy


7. Lacto-Fermented Fruit Kvass from The Elliot Homestead


8. Fermented Tea from Mind Body Oasis


9. How to Make Kombucha from Phoenix Helix


10. Peach Kombucha from Hollywood Homestead


11. Strawberry Kombucha from Hollywood Homestead


12. Apricot Kombucha from Hollywood Homestead


13. How to Ferment Your Nettle Harvest from Delicious Obsessions


VEGGIES


14. Fermented Asparagus from Mind Body Oasis


15. Fermented Pickles from Mind Body Oasis


16. Fermented Carrots from It’s a Love/Love Thing


17. Lacto-Fermented Red Onions from Delicious Obsessions


18. Fermented Garlic from The Sprouting Seed


19. Pickled Peppers from Mommypotamus


20. Lacto-Fermented Citrus Ginger Carrots from Delicious Obsessions


21. Easy Homemade Dill Pickles from Primally Inspired


22. Lacto-Fermented Garlic Pickles from Real Food Outlaws


23. Lacto-Fermented Curried Squash and Zucchini from Delicious Obsessions


24. Lacto-Fermented Summer Squash and Zucchini Pickles from Fearless Eating


25. Raw Brussels Sprout Kimchi from Jar of Honey


26. Dilly Carrots from Oh Lardy


27. Fermented Carrot Sticks from Real Food RN


28. Fermented Ginger Carrots from Stupid Easy Paleo


29. Indian-Spiced Lacto-Fermented Cauliflower from Delicious Obsessions


30. Fermented Carolina Coleslaw from Oh Lardy


31. Fermented Radishes from Mommypotamus


32. Fermented Mushrooms from Oh Lardy


33. Pickled Brussels Sprouts from Delicious Obsessions


34. Sweet and Sour Fermented Coleslaw from Homemade Mommy


35. Raw Kimchi Green Beans from Jar of Honey


SAUERKRAUT


36. Homemade Ginger Carrot Sauerkraut from Savory Lotus


37. Fido Fermented Sauerkraut from South Beach Primal


38. Fermented Curtido Sauerkraut from South Beach Primal


39. Lact0-Fermented Beet Ginger Sauerkraut from Delicious Obsessions


40. Homemade Sauerkraut from Hollywood Homestead


41. Simple Purple Sauerkraut from Homemade Mommy


42. How to Make Kimchi from Real Food Outlaws


43. Kimchi Recipe from Delicious Obsessions


DAIRY


44. How to Make Milk Kefir from Nourished Kitchen


45. How to Make Kefir from The Urban Ecolife


46. Homemade Creme Fraiche from Delicious Obsessions


47. Real Ranch Dressing from Homemade Mommy


48. European-Styled Cultured Butter from Delicious Obsessions


49. Homemade Cream Cheese from Delicious Obsessions


50. Raw Pumpkin Kefir Cheesecake from Homemade Mommy


51. Homemade Cottage Cheese from Homemade Mommy


NON-DAIRY ALTERNATIVES


52. Herbed Cashew Cheese from Savory Lotus


53. Coconut Milk Yogurt from Gutsy By Nature


54. How to Make Coconut Milk Yogurt from Tasty Yummies


55. Cashew Nut Yogurt from Delicious Obsessions


56. Coconut Milk Kefir from Homemade Mommy


CONDIMENTS


57. Fermented Ketchup from Homemade Mommy


58. Easy Lacto-Fermented Ketchup from Girl Meets Nourishment


59. Lacto-Fermented Mayonnaise from GNOWFGLINS


60. Whey Mayonnaise from Healthy Living How To


61. Homemade Garlic Chilli Mayonnaise from Economies of Kale


62. Fermented Mustard from Punk Domestics


63. Lacto-Fermented BBQ Sauce from An Organic Wife


64. Lacto-Fermented Cucumber Relish from Paleo Leap


65. Fermented Salsa from Tasty Yummies


66. Lacto-Fermented Green Tomato Salsa from Thank Your Body


67. Traditionally Fermented Horseradish from Paleo Leap


68. Homemade Pickled Ginger from The Nourishing Cook


69. Fermented Mango Salsa from Fearless Eating


70. Fermented Peach Chutney from Fearless Eating


71. Fermented Cranberry Sauce from Oh Lardy


72. Lacto-Fermented Pear Butter from Little Owl Crunchy Momma


73. Fermented Mixed-Berry Maple Syrup from Whole Lifestyle Nutrition


74. Lacto-Fermented Blood Orange Marmalade from Delicious Obsessions


OTHER COOL FERMENTED FOODS


75. Kombucha Popsicles from Hollywood Homestead


76. Lact0-Fermented Berries from Oh Lardy


77. Lacto-Fermented Apple Sauce from The Coconut Mama


78. Fermented Fruit Leathers from The Coconut Mama


79. Homemade Healthy Kombucha Fruit Snacks from Homemade Mommy


80. Paleo Fruity Kombucha Jello Bites from The Paleo Mama


81. Homemade Jello Fruit Cups from Homemade Mommy


82. Happy Belly Cheesecake from Savory Lotus


83. Fermented Eggs from Oh Lardy


84. Preserved Lemons from The Elliot Homestead


85. Fermented Fruits from Pickle Me Too


WANT TO LEARN MORE?


Here’s a few posts I found that you may find helpful:


85 Ways to Eat More Fermented Foods -savorylotus.com

Do you have a favorite fermented food recipe? I would love to hear about it in the comments!


photo credit: depositphoto @ wollertz


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Katja is the creator, author and chef of Savory Lotus. Food is her passion, and food is also her medicine. Katja believes that good health starts with deeply nourishing foods and that healthy living doesn’t have to be complicated. Join her for easy to prepare recipes made with real food ingredients. Gluten and grain free. Paleo-friendly.


Original article and pictures take www.savorylotus.com site

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