 |
| Monotonous? Are you kidding me? Are you serious when you say that! Fermented is so much more than grandma's sauerkraut! |
Fermented food is not a novelty or a trend from afar. This form of preservation is still used more frequently in East Asia today - let's think of kimchi or tempeh! Fermentation has also been known and appreciated in Europe for centuries: From sauerkraut to yogurt to sourdough bread - all these foods are fermented.
During fermentation, probiotic microorganisms such as bacteria and fungi convert the sugar contained in the food into acid, carbonic acid, etc. This is where the sour taste of fermented products comes from.
Why are fermented foods so healthy?
When vegetables are fermented, they are probiotic - that is, they now contain microorganisms (e.g. lactobacteria) that are extremely beneficial to the health of our intestines.
"The living bacteria displace bad disease-causing agents from the intestine and ensure balanced digestion".
nutrition expert Sven-David Müller
People who often suffer from indigestion (irritable bowel syndrome, frequent diarrhea) can achieve improvement through fermented foods. The contained, balanced bacterial occurrence also reduces the risk of cancer. Inflammatory reactions of the intestine, such as Crohn's disease or ulcerative colitis, would also be alleviated.
The consumption of lactobacteria is said to keep young and the product is also suitable for use on the skin and mucous membranes in the mouth. They are contained in products such as yogurt and kefir and are responsible for the fermentation process there. In addition, nothing is cooked during fermentation, which is why the vitamins and minerals contained in vegetables, for example, are almost completely retained.
Who are fermented foods suitable for?
According to nutrition expert Sven-David Müller, anyone who wants to do something for their health can basically use fermented, i.e. fermented, products. However, consumption is not necessary. "The effect should not be overestimated, but it is in no way harmful."
Regardless of whether you are vegan or intolerant to dairy products: there is an option for everyone in the range of fermented products: sourdough bread, kombucha, and sauerkraut are free of lactose (milk sugar). Vegan yogurt can also be made from plant-based alternatives, such as soy, almond, or oat milk, using probiotic bacteria. If you like it more exotic, you can use popular East Asian products such as Kimchi or Tempeh.
Is an overdose possible?
“If you want to keep it simple, you can have a glass of kefir with every meal. The positive effects on digestion will be noticeable in a few days to weeks”. said, Müller.
There are no negative side effects and an overdose is hardly possible. However, at the beginning of the more frequent consumption of fermented foods, intestinal gas bloating could occur, but this occurs with regularity. Because: Everyone benefits from the probiotics and a healthy intestine in the long term.
There are many options in supermarkets and health food stores that you can buy with the awareness of fermentation and its benefits. Fermented vegetables are suitable as an ingredient in any salad, tempeh is a tasty alternative to tofu and the well-known sauerkraut is an easy way to include fermented products in your menu.
How to ferment yourself
Our expert's recommendation: Do it yourself! Pickling vegetables, making kombucha, or yogurt is not difficult and saves money. All you need is information, bacteria - and a little patience. In large cities, restaurants and cooking schools offer courses on fermentation and subsequent canning, but experiences and tips can also be obtained from the health food store.
Important: the bacteria don't like metal. When working with culture, cleanliness is a must. Careful cleaning of utensils and ingredients is conducive to success.
 |
| Kefir lemonade is good for the intestinal flora |
Recipe for water kefir lemonade (makes approx. 1 liter)
Lemonade is a delicious refreshment, especially in summer. This variant stands out from its relatives from the supermarket due to the probiotic addition and the self-selected sugar content. The micro bacteria of kefir culture make the drink a booster for the intestinal flora and perfect for a healthy diet. It takes a little patience and time to prepare, but the result justifies the effort.
Utils
- 2 glass jars with closure (capacity 1-2 liters)
- Plastic sieve and possibly plastic funnel
- Plastic spoon
Ingredients
- One liter of tap water
- 20-30 grams of water kefir culture
- 30 grams of cane sugar (it is healthier to avoid sugar altogether!)
- 20-30 grams of sulphurised dried fruit (e.g. raisins or apricots)
- 1-2 slices of lemon
How it works
Clean the fermenter with detergent and then rinse with hot water to remove any dirt and residue.
Pour a liter of tap water into the fermenter and dissolve the sugar in it. Note: Don't save on sugar! The bacteria need it and will convert it so that a minimum sugar content remains after a maximum of three days.
Add kefir culture (without the nutrient culture of the bacteria)
Add dry fruits and lemon slices. Important: Clean the lemon first!
Close the fermentation vessel. Please NOT airtight so that excess carbon dioxide can escape.
Place in a warm place for one to three days and let it ferment. The process becomes visible when small bubbles form. The longer the mixture stands, the more acidic the drink becomes (the bacteria continue to work).
The contents of the fermentation vessel through a plastic sieve into a second vessel, e.g. a bottle, seven. Tip: The kefir culture can be reused! Simply remove the dried fruit and lemon and rinse with cold water. The living bacteria can be kept in an open container with a sugar solution.
The water kefir is ready! After sieving, it is best to keep the jar in the fridge. If you want, you can give the final kick with syrup, fresh fruit, or herbs from the lemonade. There are no limits to creativity!
Post a Comment