Posted by Jade on January 04, 2018
Fermented Foods for Flavor and Health in the New Year
Kimchi, Kombucha, Sauerkraut, Yogurt, Kefir… Here's why you need more in your life (and your gut!)
DIY Fermentation is currently the hottest trend in plant-based eating (according to recent survey of registered dietitians by The Monday Campaigns) and for good reason. Fermented foods are packed with vitamins, minerals, probiotics, and enzymes. And not to mention, they're DELICIOUS. The fermentation process makes veggies extra tangy and zesty, and preserves them for a long time-sometimes months! In addition, fermented foods are easy to make and inexpensive. Instead of buying from your grocery store, you can DIY to save money and get creative.
The benefits of fermented foods (besides tastiness)
Packed with gut-friendly probiotics, fermented foods can improve digestion and boost immunity. Research is still emerging on how important these mighty microbes are for our health, but early results are promising. (They may even help us get leaner, according to Lisa D’Agrosa, M.S., R.D.)
Bioavailable Vitamins and Minerals
Fermented foods are easily digested, and produce their own B vitamins and vitamin k2, among others. The vitamins and minerals in fermented foods are also very bioavailable, meaning they are easily absorbed but your gut lining. Thanks to fermentation, you can reap the benefits of your vitamins that much faster.
Fermented foods are very inexpensive to make, due to the low cost of ingredients and the ability to make and store large batches. Our reCAP system allows you to make batches of your favorite ferment to store and serve conveniently. (Did you know- you can make a large batch of Kombucha for less than $3! Learn how.)
A popular probiotic drink with a tangy flavor, Kombucha is made by adding a bacterial culture and yeast to a mixture of tea and sugar. After fermentation, the result is an acidic beverage packed with B vitamins and antioxidants. Learn how to brew your own ‘Bucha here.
The classic sandwich-topper is made from shredded or chopped cabbage, salted and jarred in its own liquid, then left to ferment for a few weeks before going into the refrigerator. Sauerkraut is the easiest ferment and often the “the gateway drug” for the DIY fermenter. Besides your classic kraut (recipe here) you can get creative with apples, oranges, and ginger (recipe here.)
A traditional Korean side dish that often starts with cabbage and can include other vegetables and seasonings such as chili peppers.
Kefir is a fermented milk product (cow, goat or sheep milk) that tastes like a drinkable yogurt. Kefir benefits include high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes and probiotics. Our Continuous Kefir Kit provides instructions and convenient storage!
Our favorite ferments:
Don’t worry if sauerkraut and kefir aren’t your thing. Some of the best ferments can be created with a mixture of garden veggies: