Eat Fermented Foods for a Healthy Gut

Humans have been eating fermented foods since ancient times. However, today it is rare to incorporate a fermented food in your diet. Fermented foods are full of good bacteria and can support a healthy gut and immune system. Here are 5 reasons why to eat the stuff-

1. Restoration of normal flora= happy gut and strong immune system.
Have you or your child taken antibiotics recently? If so, your good bugs have been wiped out along with the bad ones. Normal flora (good bugs) are essential for warding off diseases and promoting optimum health. Allergies, food intolerances, constipation, irritable bowel syndrome, and skin conditions are all inked to a lack of good normal flora.

2. Enzymes!
Enzymes are essential for breaking down your food and properly absorbing the nutrients. Aging and a poor diet decrease your gut's enzymes. But eating fermented foods can replace some of them.

3. Rich in essential nutrients.
Fermented foods are a great source of B vitamins, such as folic acid, riboflavin, niacin, thiamin, and biotin

4. Taste
Fermented foods are delicious! They have a unique, rich flavor!

5. Preservation
Fermentation is a natural preservation process that retains nutrients and prevents spoilage.

Here are some of my favorite fermented foods:

Kombucha (a fermented tea drink available at any health food store)
Sauerkraut (fermented cabbage)
Tempeh (fermented soy- see below for my favorite recipe).
Kefir (fermented milk drink)

Try to eat one fermented food per day.

Recipe:
Mock Tuna Salad

Ingredients:
-1 package of tempeh
-1/4 cup total of mayo and mustard mixed together
-2 stalks of celery, chopped
-1 tbsp dill
-garlic powder, salt, and pepper to taste
-1-2 tbsps Braags liquid Aminos (or soy sauce)

1. Place the block of tempeh in a pot of water. Boil for 5-10 minutes (until soft).
2. Drain the water. Crumble the tempeh with a fork and put into a bowl.
3. Combine remaining ingredients.

Cauli Mash- a healthy alterntative to mashed potatoes

It's not hard to get anyone in your family to eat mashed potatoes...but cauliflower is likely a different story. Potatoes are high on the glycemic index, meaning they spike your blood sugar and require a lot of insulin to bring it down. Its sort of like eating white bread. Cauliflower, on the other hand, is full of fiber and is very low on the glycemic index. Cauliflower is a member of the brassica family, which research has shown to be beneficial in warding off certain cancers. As if it could get any better- cauliflower is an excellent source of Vitamin C (with one full serving providing 77% of your daily value). It is also rich in Vitamin K, Folate, and Potassium.

Try cauli mash for a surprisingly delicious (and nutritious) twist on your mashed potatoes.

Ingredients:
-1 head of cauliflower, steamed
-2-3 tablespoons of your favorite cheese or cheese substitute (I like to use crumbled goat cheese or nutritional yeast as a dairy-free alternative)
-1/4 cup milk or milk substitute (I use unsweetened almond milk)
-Plenty of dried herbs- thyme, rosemary, oregano
-1-2 tablespoons nutritional yeast
-Roasted garlic optional (this makes it DELISH! Stick about 1/2 bulb in the oven for 25 minutes until garlic is soft. Peel.)
-Salt and Pepper

Combine all ingredients in food processor or blender and blend until smooth.

If you are not ready to take the plunge for 100% cauliflower- try substituting 1/2 your potatoes for 1/2 head of cauliflower. Will make for a much more nutritious meal!

Kale- Its Whats for Dinner

Have a bunch of kale but don't know what to do with it? Or maybe you have been wanting to try kale but are weary of the green leafy vegetable? Here is an absolutely scrumptious way to get you and your family to not only eat kale but LOVE it! And it only takes minutes to prepare!

Kale Chips
-1 bunch of kale, de-stemmed and chopped (use just the leaves)
-Oil of your choice (I use grapeseed)
-Salt

Preheat oven to 400 F.

Lay kale leaves on a cookie sheet. Drizzle a generous amount of oil over the kale. Add a generous amount of salt. Toss so kale is evenly coated.

Cook for 5-7 minutes. Pull out of oven and flip the kale (so it is evenly cooked throughout). Cook for another 5-7 minutes until crispy. Keep a close eye on it- easy to burn!

Enjoy!

Apple Walnut Lentil Loaf

This loaf is nice alternative to your traiditonal meat loaf with ketchup. It is a protein packed powerhouse with a delicious savory sweetness due to the raisins and walnuts. No need to top with ketchup because it is topped with a tasty apple butter glaze. And it is packed full of omega 3 fatty acids with the ground flax seeds (no one will know!) and walnuts.

Ingredients:
1 cup dried lentils
3 cups vegetable stock
3 tbsps ground flax seed
1/2 cup water
3 tbsps olive oil
1 large yellow onion, diced
1 carrot, grated
1 stalk celery, minced
1 apple, grated
1/4 cup raisins
3/4 cup toasted walnuts, chopped
1 tsp dried thyme
6-7 dashes balsamic vinegar
Freshly ground black pepper
1 cup breadcrumbs

Glaze:
2 tbsps ketchup
1 tbsp balsamic vinegar
1 tbsp maple syrup
1 tbsp apple butter

Preparing Lentils:
Rinse lentils, place in a pot, and add stock. Bring to a boil then reduce heat and simmer until liquid is absorbed and lentils are tender. Remove from ehat and set aside.

Preparing Loaf:
In a small bowl, combine ground flax sees with water and set aside.

Preheat oven to 350 F.

In a large skillet over med heat, saute onion, carrot, and celery in olive oil for 2 mins. Add grated apple, raisins, and walnuts and saute another minute. Add thyme, vinegar and pepper to taste. Remove from heat and fold in cooked lentils, breadcrumbs and soaked flax seed until evenly distributed. Press mixture firmly into oiled loaf pan and set aside.

Preparing Glaze:
In a small saucepan over no heat, combine all glaze ingredients. Place over med heat, and stir continuously until thick (2 mins). Spread evenly over loaf and bake, uncovered 40 minutes. Remove from oven and serve.

From: Clean Food