Four examples of fermented foods and how they can be used
Kefir
Traditional kefir is slightly thicker than milk , very sour in taste and a rich source of calcium and probiotics . You can make it yourself , but for the newbies – plenty of options are now available in supermarkets and health food stores .
Try me : Try to add small amounts to smoothies , pour over untoasted muesli , replace milk in bircher muesli , make it into a tart salad dressing .
Sauerkraut
Made from only two ingredients ( cabbage and salt ), sauerkraut has a sour flavour , unusual texture and is a good source of probiotics , vitamin C and fibre . Choose unpasteurised sauerkraut ( stored in the fridge ) for probiotic health benefits .
Try me : Serve as a condiment with a tasty bratwurst ‘ German sausage ’, add to salads for more flavour and crunch , use to top warm jacket potatoes .
Miso
A traditional Japanese paste made from fermented soybeans , inoculated with a mould cultivated from rice , barley or soybeans . Although that might not sound like a tempting combination , you definitely need to try miso to find out how delicious it can be !
Top fermented foods you might be familiar with
} Kimichi } Miso } Natto } Tempeh } Kefir } Sauerkraut
} Kombucha tea } Cheese } Yoghurt } Sourdough } Pickled vegetables
FERMENTED FOODS CAN BE A RICH SOURCE OF PROBIOTICS ( LIVING ORGANISMS THAT , WHEN CONSUMED IN ADEQUATE AMOUNTS , CAN PROVIDE A HEALTH BENEFIT TO THEIR HOST ).
Try me : A star ingredient in miso soup or great as a salad dressing or marinade ingredient .
Sourdough
Made from a starter culture of flour , lactic acid bacteria and yeast this is by far my favourite fermented food . Sourdough bread has a dense texture and sour taste and is a good choice for people wanting a low-GI bread option .
Try me : Try sourdough bread or toast for breakfast , lunch or even an afternoon snack . Top with smashed avocado , grilled cherry tomatoes and scrambled eggs . Yum !
A word of warning
Due to the fermentation process , fermented foods can have very strong flavours and distinct textures , which can take some time for your palate to adjust to . If you have a sensitive gut , start by introducing smaller amounts , like 1-2 tablespoons daily , then build up to larger quantities to find your personal tolerance level .
Take home message
Fermented foods can take a little time for your taste buds to become accustomed to , so don ’ t go out too hard to start with . Whilst scientific studies to support the potential health benefits of fermented foods are abundant , many of these are still observational . My take is that there is certainly no harm in eating fermented foods more often , even if just for their super-powered nutrient content .
YMCA HEALTHY LIVING MAGAZINE 13