If you are interested in health and vitality, eating a nutrient-dense diet is critical. Consuming foods with high levels of essential vitamins, minerals and micronutrients provides cells with the building blocks for regeneration and disease prevention.
- Improved digestion
- Boosted immunity
- Enhanced weight loss
- Treatment and prevention of gastrointestinal diseases
- Faster healing from colds and flus
- Reduced risk of heart disease
- Improved symptoms of anxiety and depression
- Antiaging effects
Top 5 Traditional Fermented Foods
1. YogurtYogurt is also remarkably simple to make at home, requiring only a saucepan or pressure cooker to boil the milk, and starter cultures to begin the fermentation process. Most commercial yogurts contain acidophilus bacterium or bifidobacterium lactis, which you can add using liquid or powdered probiotics or by adding a small amount of an existing batch of yogurt.
Vegans and dairy-averse individuals can find several varieties of non-dairy yogurt with similar health benefits in most health food stores, including soy, almond, and coconut milk yogurts.
Other traditional options for fermenting vegetables include raw sauerkraut and pickled cucumbers, cauliflower and even leafy greens like mustard and collard. Don’t forget to add flavorful spices such as dill and coriander, or for a spicier mix include garlic, ginger and chilis or hot peppers.
Kombucha is a tart, fizzy, fermented tea beverage that has become something of a cultural zeitgeist. Popular with health enthusiasts of all ages, you can step up to a kombucha bar in many urban centers and take classes on how to brew your own Instagram-worthy bottles in a multitude of exotic flavors.
Leave the brew in a lightly covered jar at room temperature (70° to 80°F) for one to three weeks; the longer the tea is allowed to ferment, the stronger and tarter it becomes. Once the brew has achieved desired strength, transfer the liquid into individual bottles where it can be flavored with fresh or candied fruits, ginger slices, raisins, vanilla and the like.
Transfer the now-larger SCOBY (it will add a layer with every batch) to a new container to begin the process again, or store it in a small amount of tea in a sealed jar in the refrigerator to slow the growth process. The bottled tea can be stored at room temperature for one to two weeks to encourage carbonation, after which time it should be refrigerated.
Experimenting with flavors and potency is part of the fun, and recipes can be modified to suit individual taste preferences. Be sure to use impeccably clean equipment in your process to ensure that no harmful bacteria are introduced.
Kombucha’s antioxidant activity has been found to be 100 times higher than vitamin C and 25 times higher than vitamin E. Kombucha’s high levels of vitamin C boost immunity, and its antioxidant power protects against cell damage, inflammatory diseases, suppressed immunity and tumors. Kombucha has also been shown to be effective for prevention against broad-spectrum metabolic and infective disorders.
Because of its high acidity, consuming too much ACV can be irritating to your teeth, throat, and stomach. It’s recommended to start with no more than 2 tablespoons of ACV diluted with equal parts water a day, taken on an empty stomach immediately upon waking as a jump-start to your daily digestive processes.
Made by combining a mash of soybeans and grains with sea salt and koji (a mold starter), the mixture is fermented for three months to three years, depending on the strength of flavor desired. The resulting enzyme-rich paste contains vitamins, salts, minerals, plant proteins, carbohydrates, fat and living microorganisms. The potent, salty flavor of miso makes it a great base for soups and sauces and for flavoring meat substitutes like tempeh.