Eating the traditional way - The art of fermentation

1. For thousands of years, societies have traditionally prepared their food to preserve food for as long as possible - no freezer or refrigerator.

2. For thousands of years, societies have traditionally prepared their food to preserve it for as long as possible - without a freezer and refrigerator.

1. In the past, people already knew that this preparation method not only ensures that they can enjoy certain dishes all year round, but also that the food itself became even healthier.

2. People used to know that this method of preparation not only ensures that they can enjoy certain dishes all year round, but also that the food itself became even healthier.

1. Only in recent years have we found out to what extent that is true.

1. By fermenting fresh vegetables you increase the nutritional value and you also add valuable probiotics, which drastically improve your immune system.

What are probiotics?

1. Your intestines contain millions if not billions of bacteria that play a role in by far all functions in your body.

1. It is not without reason that 70% of your immune system is located in your intestines. In reality, this is much more.

1. All bacteria in your intestines together we call the intestinal flora. Your intestinal flora consists of good bacteria, but also the so-called 'bad' bacteria.

2. All bacteria in your intestines together is called the intestinal flora. Your intestinal flora consists of good bacteria, but also the so-called 'bad' bacteria.

1. Here we are talking about Candida, for example, which is naturally present in everyone's intestines. The balance between good and bad bacteria - and therefore your overall health - depends on your lifestyle and (a small part) of your environment.

2. For example, here we are talking about Candida, which is naturally present in everyone's intestines. The balance between good and bad bacteria - and therefore your overall health - depends on your lifestyle and (a small part) of your environment.

1. The reason why I also mention environment is because exhaust fumes, etc. all have an effect on our health too.

1. However, if you feed your intestinal flora and strengthen your immune system, your body will be better able to neutralize these external influences.

1. What you eat, how much you eat and your sleep pattern as well as the amount of exercise you get has a major influence on your intestinal flora.

1. You can stimulate your intestinal flora by feeding it. You do this with probiotics and prebiotics.

1. Probiotics are products with 'good' bacteria, such as yoghurt, sauerkraut (prepared in the traditional way - not the sauerkraut from the supermarkets), buttermilk, etc.

1. All these products ensure that you 'populate' your intestinal flora with good bacteria.

1. Probiotics have a huge positive influence on your health, because - as mentioned before - your intestinal flora plays an important role in every function in your body. [! 178050 => 1140 = 15!] Prebiotics are special fibers that nourish your gut flora (your good bacteria - bad bacteria are often fed by processed sugars, etc.). These can be found in most fruits and vegetables, oatmeal, potatoes, beans, etc.

2. Probiotics have a huge positive influence on your health, because - as mentioned before - your intestinal flora plays an important role in every function in your body.

1. Prebiotics are special fibers that nourish your gut flora (your good bacteria - bad bacteria are often fed by processed sugars, etc.). These can be found in most fruits and vegetables, oatmeal, potatoes, beans, etc.

1. So a healthy immune system starts in your gut - with probiotics and prebiotics that stimulate your gut flora.

1. In this article, we're going to talk about one way to get more probiotics: by eating fermented foods.

1. And you can easily make it yourself! So let's take a look ...

Is fermentation healthy?

1. Fermented foods have a very long history in virtually all indigenous diets, and have always been highly prized for their health benefits.

1. As explained earlier, fermented dishes offer friendly bacteria that stimulate your gut flora.

1. Your gut literally acts as a second brain, producing even more of the neurotransmitter serotonin - which is known to have a beneficial effect on your mood - than your brain, thus maintaining a healthy gut is beneficial for your body and mind.

1. Fermented foods are also some of the best chelators and detox products, meaning they can help rid your body of a wide variety of toxins, including heavy metals.

1. They heal and stimulate your own detoxification system, even if you eat just a little of it.

1. 4 to 8 tablespoons per day of fermented vegetables or other fermented foods, such as raw yogurt, during 1 to 3 meals per day is sufficient.

1. Keep in mind that these foods are very effective detoxifiers, which means that they may cause withdrawal symptoms - especially if you introduce too many at once.

1. It is therefore better to start with small portions and then work your way up to 4 to 8 tablespoons. This way, your gut flora has the chance to adapt.

1. People often tend to swear off fermented products just because they get certain less pleasant symptoms at first.

1. This is not due to the food and is almost always a sign of withdrawal.

1. Your body wants to tell you that it is better to take it easy. Ultimately, you will reap the benefits and 'suffer' less in the meantime.

There are many different types of fermented products

1. Ideally, you want to include a variety of fermented foods and drinks in your diet, as each product will populate your intestines with a variety of different microorganisms.

1. Fermented foods that you can easily be at home:

Fermenting your own vegetables

1. Now that you are familiar with the many health benefits of probiotics and fermented vegetables, you are (hopefully!) Eager to begin the traditional process of fermentation.

1. While this is actually very simple, it is probably the easiest - and the tastiest - to start with fermented vegetables.

1. Let's get started ...

1. Although it is possible to ferment vegetables and fruit with wild fermentation (that means by means of the bacteria and yeast that are already on the vegetable) the result is not always predictable and it also takes a lot longer.

1. Fermenting vegetables using a so-called fermentation starter is then a lot easier. For example, a starter could be some buttermilk or yogurt or a few tablespoons from a previously successful fermentation project.

1. It is best to ferment your vegetables directly in a glass jar. This allows you to ferment smaller portions and prevents the presence of wild yeast.

1. And here's the recipe for making your own fermented vegetables:

1. Here are a few more suggestions on how to store the jars for optimal fermentation. (Remember, they don't need a heated environment and only need to be kept around 20 degrees) :)

Bonus recipe: Rejuvelac

1. Would you rather start with a simple, fermented drink that you can use in your smoothie without affecting the taste?

1. Then Rejuvelac is ideal. The name sounds strange, but it is actually very simple.

1. The recipe:

1. Rejuvelac is packed with probiotics and vitamins and is great for your digestive system. The drink has a white / transparent appearance and a sour taste. The smell is cheesy, but the taste is not!

1. Use rejuvelac in your smoothie or drink a small glass before a meal.

Finally ...

1. One of the best things you can do for your health is take probiotics.

1. This can of course be in the form of pills, but in natural form it is many times more effective and healthier!

1. By stimulating your intestinal flora with friendly bacteria you give your health a boost. Make sure that you also feed your intestinal flora with sufficient fermentable fiber from fruit and vegetables.

1. The effects only really become visible when you continue with this for at least 1 to 3 months.

1. And as soon as you notice what it does for your health, you'll never want to stop!

Sources:

1. Sally Fallon - Nourishing traditions