In the event that you find yourself stuck in a rut with vegetables (because the day will come when you won't be able to cook another bunch of spinach), you may be tempted to give up on them entirely. Please don't do it. Fermenting vegetables is a great way to rekindle your enthusiasm for vegetables.
Although this may not be the most mouth-watering marketing, believe us when we say that when you open your refrigerator and find jars of ready-made, tasty veggies and other delicacies, you will not be sorry you followed the latest trend. In addition, a review of the studies revealed that fermented foods have great potential in terms of their health-promoting properties. Despite the fact that further study is required, a recent research review found that it may have antibacterial, antioxidant, anti-inflammatory, and other properties.
Consider these gut-friendly fermented foods (with instructions for how to prepare them!) that demonstrate how simple it is to include gut-friendly foods into your diet.
1. Sauerkraut
When you think about sauerkraut, what is the first thing that springs to mind? What's the difference between a hot dog stand and a puddle of grease? We're willing to guess you didn't imagine a fresh green salad or a vibrant stir-fry. Be prepared to have this go-to garnish on everything you eat since it has a crisp and fresh flavor that is produced with simply cabbage, salt, and water, so be prepared to be astonished. Apples, beets, berries, and spices may all be added to this fermented sauerkraut recipe to make it even more tasty and customizable to your preferences.
2. Fermented radishes
These radishes are much more delicious than they seem (if you can believe it). Radish, although high in fiber, may be harsh and unappealing when served raw. However, when dressed with dill and pepper, this vegetable will be the first thing you reach for with your fork. Originally published as: Furthermore, these are not the only vegetables that can be fermented.
3. Kombucha
When your pocketbook says no to the $5 fizzy beverage but your stomach screams yes, a homemade kombucha recipe is the solution. Yes, it is possible to create your own kombucha, and yes, it is really rather easy for something that seems to be so hard. Aside from that, every time you produce a new batch, you generate a new "mother," which may then be employed as the fermenting agent in your subsequent batches... speak on the importance of sustainability (and convenience).
Keep an eye out for added sugar either brewing your own booch or purchasing any from the shop. Some kombuchas have several tablespoons of added sugar per serving, which is excessive. Consuming an excessive amount of added sugar might really be detrimental to your digestive health.
4. Kimchi
Kimchi is a fermented savory food from Korea that is delicious in a variety of cuisines. Because it's low in calories, it's high in vitamins such as vitamin C and vitamin K. It also contains folate and manganese.
As soon as you've got it ready, you can use it to top a grain bowl, add it to a rice dish, use it to flavor a soup, eat it with some eggs, or use it in any other way you can imagine. Because of your newfound bounty of fermented vegetables, you won't be able to resist a simple breakfast bowl or lettuce wrap.
5. Kefir
In addition to being high in nutrients such as protein, calcium, and magnesium, kefir has a texture similar to that of drinkable yogurt and is a fermented drink. We suggest blending it into a smoothie, mixing it into your cereal, or just drinking it straight. And, yes, you can cook this one at home as well as at a restaurant. Bonus.
6. Tempeh
As a meat replacement, it doesn't get much more flexible than tempeh, which is tofu's brother-in-arms when it comes to plant-based protein. Tempeh, on the other hand, has a meatier, chewier texture that truly adds substance to a grain bowl or stir-fry. It also contains probiotics, which is an added bonus. According to a recent assessment of the literature, tempeh fermentation is a low-cost, health-promoting, and environmentally friendly method of producing protein sources from beans, legumes, and grains. What a win for Meatless Mondays or for any day of the week.
7. Miso
You may be familiar with miso as a flavoring agent for broths and soups. What you're looking at is a fermented paste created from soybeans and bacteria. You'll often find it in tubes at the grocery store, which you can use to create a soup, but there are a plethora of other ways to include miso into your meals.
Use it as a coating for fish or vegetables, combine it to create miso butter or miso jam, or even use it as a replacement for hoisin sauce in recipes.
8. Yogurt
Yogurt, the original source of probiotic goodness, is derived from fermented milk. It's packed with calcium, protein, and other nutrients, making it a fantastic addition to a nutrient-dense meal planning strategy. We like it in smoothies, oatmeal bowls, parfaits, savory dips, salad dressings, and a variety of other dishes..
Takeaway
Despite its unappealing moniker, fermented foods are frequently rather tasty and may help to increase the number of beneficial bacteria in your stomach. Starting with one (or more!) of these probiotic-rich items on your next grocery shopping list, you can see how they affect your digestion.
A healthy gut is a happy gut, as the saying goes.
