How to include more fermented foods across your week?
Kefir: You can buy pre-made kefir from your nearest whole food store, or you could also buy the kefir grains to make it yourself! Check out how to make kefir yourself here or head to your nearest supermarket, Harris Farm market or whole-foods/health store to pick up some today and try introducing just 1-2 tablespoons each day for added health benefits.
Sauerkraut: Sauerkraut, a traditional German dish, is made from fermented cabbage. It's not only rich in probiotics but also in vitamins C and K, iron, and fibre. You can purchase sauerkraut from your local supermarket, Harris Farm market, or health food store. Make sure to choose unpasteurised sauerkraut, as pasteurisation can kill beneficial bacteria.
Making sauerkraut at home is simple and requires only cabbage and salt:
Shred a head of cabbage and mix it with salt.
Massage the cabbage until it releases its juices.
Pack the cabbage tightly into a jar, ensuring it is submerged in its liquid.
Cover the jar and let it ferment at room temperature for 1-4 weeks.
Adding a tablespoon of sauerkraut to your salads, sandwiches, or as a side dish can significantly boost your probiotic intake.
Kimchi: a Korean staple, is made from fermented vegetables and spices. It is not only a great source of probiotics but also rich in vitamins A, B, and C. Incorporate kimchi into your diet by adding it to rice dishes, soups, or as a side to your main meals.
Yoghurt: a well-known fermented food that can be easily included in your daily diet. Opt for plain, unsweetened yoghurt to avoid added sugars. Enjoy it with fruits, nuts, or as a base for smoothies.
For more insights into the importance of fermented foods for gut health, take a listen to my wonderful friend and mentor Emma Ellice-Flint here as she discusses the importance of fermented foods in gut health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9450431/
