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A blog about all things allergen-free and delicious

Entries in fermenting your own probiotics (2)

Monday
Feb252013

Cabbage and Fermented Foods- Essential parts of the GAPS diet

 

BY GUEST BLOGGER, BROOKE KAUFMAN, CNC

Probiotic foods are a key part of the GAPS diet. They can be dairy-based (homemade yoghurt, whey, kefir or sour cream) or vegetable-based, like sauerkraut or other fermented vegetables. For those who can tolerate dairy, these homemade raw dairy products contain lactic acid and other substances that soothe and strengthen the gut lining.

For those who cannot tolerate dairy, fermented vegetable juices not only provide beneficial bacteria, but also help to restore stomach acid levels to normal. Cabbage is particularly good to use as a fermented vegetable.

 

Digestive Tract Support

Long-established in health research is the role of cabbage juice in helping heal stomach ulcers (called peptic ulcers), but more recent studies on cabbage have looked at the overall health benefits of this food for the stomach and digestive tract as a whole. Present-day studies make it clear that cabbage contains a variety of nutrients of potential benefit to our stomach and intestinal linings. These nutrients include glucosinolates (and the anti-inflammatory isothiocyanates or ITCs made from them) which regulate bacterial populations of Helicobacter pylori in the stomach. Cabbage juice also contains antioxidant polyphenols, and the amino acid-like substance called glutamine, which helps to soothe the inflamed tissues.

 

History

Cabbage has a long history of use both as a food and a medicine. It was developed from wild cabbage, a vegetable that was closer in appearance to collards and kale since it was composed of leaves that did not form a head. It is thought that wild cabbage was brought to Europe around 600 B.C. by groups of Celtic wanderers. It was grown in Ancient Greek and Roman civilizations that held it in high regard as a general panacea capable of treating a host of health conditions.

While it's unclear when and where the headed cabbage that we know today was developed, cultivation of cabbage spread across northern Europe into Germany, Poland and Russia, where it became a very popular vegetable in local food cultures. The Italians are credited with developing the Savoy cabbage. Russia, Poland, China and Japan are a few of the leading producers of cabbage today.

Sauerkraut, a dish made from fermented cabbage, has a colorful legacy. Dutch sailors consumed it during extended exploration voyages to prevent scurvy. Early German settlers introduced cabbage and the traditional sauerkraut recipes were introduced into the United States. As a result of this affiliation, German soldiers, and people of German descent were often referred to as "krauts."

 

 

Fermented Cabbage with Beets, Carrots and Ginger



INGREDIENTS

1/3 of a medium-sized red or green cabbage, cut into 2-inch wedges
3 large carrots, whole
2 medium red beets, cut into 2-inch pieces
2 to 3-inch piece of ginger, grated or minced
1/2 of a lemon, juiced
1 to 3 teaspoons sea salt, to taste
1/4 teaspoon red chili flakes
1 quart jar

INSTRUCTIONS

1. With the grating blade inserted into food processor, grate cabbage, carrots and beets. You can also grate these vegetables by hand or chop. Combine in a large bowl with ginger.

2. Sprinkle salt, chili flakes and lemon juice. Mix and massage well with your hands to release some of the liquid. The mixture should be quite wet and you should quickly see a good amount of liquid pool in the bottom of the bowl. Taste and add salt, if necessary.

3. Transfer a couple handfuls of the mixture into the jar and push down with your fist to remove all air pockets. Keep pressing handfuls of the mixture into the jar until it is about 3 inches from the top. Wipe the inside of the jar’s neck with a paper towel.

4. Take a smaller bottle that will fit into the mouth of the jar. Fill it with water and cap it. Press the smaller jar into larger jar.
When pressed down, the vegetables should be completely submerged under the liquid. Then, take a cloth towel and drape it over the jar and secure with a rubber band. The napkin does two things - keeps out fruit flies and other unwanted critters and keeps out unwanted light.

5. Set the jar in a saucer, small bowl or pan to catch any juices that may overflow. Keep in a dark place such as a cupboard at room temperature. The time it takes to ferment will depend on what room temperature is. It will slowly ferment in cool temperatures and quickly ferment in warm. Taste it after 2-3 days if  it’s between 60º-70º F, or up to a week if colder. Taste sooner if over 70ºF.

6. When you like the taste, transfer the jar to a refrigerator to slow down the fermenting. This will keep in the refrigerator for up to 2-3 months.

Makes about a quart.


NOTES:

Alternatively, you could ferment this with the lid on. First, wipe the inside of the neck with a clean paper towel. Take a leaf or two of the cabbage and roll it up. Cut the rolls to fit into the remaining space in jar. Loosely screw on a lid.

If you see a grey layer on top, scrape the top layer off. The rest is still good to eat. Always trust your nose and your eyes. If it smells off or looks slimy, toss it. Good ferments should have a fresh and acidic aroma.

Grating the veggies breaks down the cell walls a bit more than simply chopping, so they will release liquid more quickly. You won’t need to massage the vegetables very much. The smaller size allows you to pack a bit more vegetable tightly into the jar and also gives the ferment a more delicate chew.

 

To learn more about sauerkraut: http://www.nourishingtreasures.com/index.php/2012/05/15/the-science-behind-sauerkraut-fermentation/

 

About the Author

 

Brooke Kaufman is a Certified Holistic Nutrition Consultant who creates customized meal plans for her clients with multiple food allergies and intolerances, and for those who are on the GAPS diet. She enjoys helping people eat nourishing food that is easy to prepare and tastes delicious. She believes that having food allergies and intolerances can be a positive challenge that inspires creativity, and brings a higher level of awareness when it comes to what you put in your body. Brooke believes that when we deeply nourish ourselves inside and out, we can attain optimal health…which includes healing our damaged and inflamed digestive systems.

Brooke received her nutrition education at Bauman College, and has learned through her own personal experience with food intolerances, she also works as a cleanse coach for Cleanse Organic, a 28-day, guided whole food based cleansing program.

Find her at:  Balance Within Nutrition

Tuesday
Jul172012

Probiotics- The “Good Guys” in Our Gut

Welcome to new Guest Blogger and Certified Holistic Nutrition Consultant, Brooke Kaufman.  I"m super excited to have Brooke on board, her philosophy and skills will be very helpful to the Tender Foodie Community.  Read more about her at the end of her article below.

Welcome Brooke!!

~Elisabeth Veltman

 

What is a Probiotic?

By Brooke Kaufman, Certified Holistic Nutrition Consultant


The word probiotic comes from the Latin root words – for (pro) and life (bio). Probiotics are good bacteria that live in our digestive system. For many of us, the idea that there are beneficial bacteria living inside of us sounds like an oxymoron. How can bacteria be good for us? The simple fact is that life would not be possible without these beneficial microbes. Your body contains about 100 trillion bacteria – about three pounds worth – which is more than 10 times the number of cells you have in your entire body! It's now quite clear that the type and quantity of micro-organisms in your gut interact with your body in many ways, and can either prevent or encourage the development of many diseases.

 

Are We "Too Clean"?


We (in the western world) have falsely come to learn that health is achieved through sanitization. We pasteurize our food, wash it with harsh chemicals, and irradiate it, then wash our hands with anti-bacterial soap before we eat. We seem to be in an eternal battle with microbes. When we begin to understand how vital they are to us, we can switch the focus from all-out war to a more balanced approach. We need to learn how to support the beneficial bacteria in our bodies, and let them do the work of keeping out the “bad guys”. It seems that the more we sterilize our lives and keep microbes out of our food and digestive systems, the less the chance that beneficial bacteria will be able to flourish, and the greater the chance that the more virulent, pathogenic types of bacteria will be able to set up shop in our gut. A simple case of not enough “good guys” to keep the “bad guys” in check is likely to develop.

 

The Role of Good Bacteria


Intestinal bacteria play an extremely important role in our immune system and overall health. They protect us from illness, enhance peristalsis, and manufacture many vitamins, including B-complex, folic acid and vitamin K.  They also protect the integrity of the intestinal lining, help prevent the colonization of pathogens, help maintain pH balance, and aid with digestion and detoxification.  

 

Types of Gut Loving Foods


So how do we get more beneficial bacteria in our digestive system? One of the best ways is to incorporate probiotics into our daily diets in the form of traditionally fermented foods, such as:

•    Naturally fermented sauerkraut or Kimchee
•    Natto (Japanese fermented soy)
•    Kefir water
•    Kombucha
•    Miso
•    Yogurt made from raw, organic milk (if you’re not lactose intolerant)

 

Recipe:  Raw, Fermented Sauerkraut

Making raw sauerkraut is a great way to start experimenting with preparing your own fermented foods because it is super easy and affordable. Conventionally-prepared sauerkraut is cooked in brine, and does not contain the beneficial bacteria that traditionally prepared, raw sauerkraut contains. Most natural food stores sell raw sauerkraut, which is a great option, though sometimes quite pricey. Here’s a simple recipe to start you off:
Raw Sauerkraut

Ingredients

1 head green cabbage
1 Tablespoon grated fresh ginger (optional)
2 carrots, grated (optional)
1 Tablespoon sea salt

Directions

1.    Grate or slice thinly the cabbage and pound with mallet to release the juices. Save the outer leaves of the cabbage and set aside.

2.    Shred the carrots and add to the cabbage. Mix in the ginger and salt.

3.    Place in a ceramic pot or glass container, like a large mason jar.

4.    Cover the mix with the saved outer leaves of the cabbage. Place a plate on top of the leaves. Put a 4 or 5 pound weight on the plate (a brick, a bottle of sand). Cover the container with a piece of cheesecloth and then with a loose lid.

5.     Leave at room temperature for 3-5 days, until desired taste is achieved. Then refrigerate.

6.    When ready, remove the lid and the outer leaves and discard. Store the kraut in the refrigerator in a glass jar. It can be used immediately and will continue to ferment as it ages.

 

When Is It Ready?

The kraut is "ready" when it suits your taste. You can let it go longer than I've indicated above, if you like a stronger flavor.  Then you discard the leaves on top, and put it an airtight jar. Refrigerating will slow, but will not completely stop the fermentation process. Sauerkraut will last a few weeks in the refrigerator.

You can put kholrabi in your sauerkraut, but you need the cabbage in as the main ingredient to get the fermentation going, since cabbage has bacteria already on it that aid in fermentation.

About Brooke

Brooke Kaufman is a Certified Holistic Nutrition Consultant who creates customized meal plans for her clients with multiple food allergies and intolerances. She enjoys helping people eat nourishing food that is easy to prepare and tastes delicious. She believes that having food allergies and intolerances can be a positive challenge that inspires creativity, and brings a higher level of awareness when it comes to what you put in your body. Brooke believes that when we deeply nourish ourselves inside and out, we can attain optimal health…which includes healing our damaged and inflamed digestive systems.

Brooke received her nutrition education at Bauman College, and has learned through her own personal experience with food intolerances, she also works as a cleanse coach for Cleanse Organic, a 28-day, guided whole food based cleansing program. 

Find her at:  Balance Within Nutrition

 

Sources:

http://mpkb.org/home/pathogenesis/microbiota

http://www.ncbi.nlm.nih.gov/pubmed/22781886

http://www.sciencedaily.com/releases/2004/02/040202064023.htm

http://www.naturalnews.com/probiotics.html

http://articles.mercola.com/sites/articles/archive/2012/04/02/crucial-role-of-microflora-in-health.aspx