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FERMENTED FOODS for

Use the Power of Probiotic Foods
to Improve Your Digestion,
Strengthen Your Immunity,
and Prevent Illness

DEIRDRE RAWLINGS, Ph.D., N.D.

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contents
introduction /4

PART 1 The Medicinal Magic of Fermentation
chapter 1: What Is Fermentation? / 5
/5

chapter 2: Your Immune and Digestive Systems:
Your Internal Ecosystem at Work / 14

chapter 3: How Fermented Foods Support Good Health / 28

PART 2 Putting Fermented Foods to Work
chapter 4: Starting Out with Cultured Food / 49
/ 49

chapter 5: Changing the Way We Eat / 67

chapter 6: Meal Plans for Common Disorders / 79

PART 3 Favorite Fermented Food Recipes
chapter 7: Vegetables / 90
/ 90

chapter 8: Fruits / 113

chapter 9: Grains and Beans / 127

chapter 10: (Non-) Dairy, Meat, and Fish / 147

chapter 11: Condiments and Relishes / 173

chapter 12: Probiotic Beverages and Tonics / 180

references / 192 glossary / 198 recommended books / 202
resources / 203 about the author / 204 acknowledgments / 204
index / 205

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Introduction
As far back as recorded history will take us, we courses of antibiotics are prescribed by doctors to
find evidence that humans ate microbiologically non-hospitalized patients each year. One of the
fermented foods. Scientists recognized the health major concerns with the inappropriate or overuse
benefits associated with fermented foods when of antibiotics is that they may kill the beneficial
Nobel Prize–winning Russian microbiologist bacteria that guard our immune systems, open-
Dr. Elie Metchnikoff (1845–1916) credited these ing the door for harmful bacteria to establish
foods with boosting immunity and longevity. themselves in their place. Once this happens, our
Metchnikoff believed that, when consumed, immune defenses are weakened and our bodies
the fermenting Bacillus (Lactobacillus) positively are vulnerable to disease and illness.
influenced the microflora of the colon, decreased Fortunately, there is hope. Consuming probiotic-
toxic microbial activities, and improved immunity. rich fermented foods is one of the most effec-
He named it Lactobacillus bulgaricus after the tive ways we can address these problems and
long-lived, yogurt-loving Bulgarian peasants he strengthen our immunity against disease to win
studied, and he advocated the wide therapeutic back our health. When we consume the right
use of these life-giving microorganisms through- nourishment for our bodies’ structure, function,
out Europe. After Metchnikoff’s death in 1916, and ultimate wellness, good health naturally
interest in his work on the fermented food phe- follows, and fermented foods hold the keys to
nomena waned as scientists focused on modern improved health.
therapies such as antibiotics and immunization Throughout this book, we’ll look at the numerous
programs to conquer infectious diseases. health benefits from consuming fermented foods
The problem with these modern therapies is that and how you can safely use them to proactively
bacteria and viruses are extremely adaptable, address immune disorders, digestive problems,
and with our efforts to eradicate them, we have psychiatric disorders, and other chronic condi-
pushed them to evolve into stronger adversaries. tions to positively influence your health and
With the wide use of antibiotics, both in humans longevity. I’ve also included a selection of my
and in animals, bacteria has had to undergo family’s favorite recipes to help start you on your
rapid mutations in order to evade such strategies, path to wellness.
thus making the body more prone to secondary
infections. Currently, in the United States alone,
190 million doses of antibiotics are administered
each day in hospitals, and more than 133 million

4 FERMENTED FOODS for HEALTH

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tect their crews from certain intestinal infections and diseases.” — H I P P O C R AT E S When Hippocrates first made the Fermentation dates back to 5400 BCE with wine- making in Iran. The advent of late eighteen century. fact.indd 5 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health ge:4 (Text) (Ray) #175 Dtp:225 Page:5 . he 5000 BCE. In 76 CE. lacto-fermented cabbage in China circa may well have been referring to the 4000 BCE. from the Roman emperor Tiberius in and gatherers to becoming an the first century CE to Captain James Cook in the agricultural society. bread dough in Egypt circa 3000 BCE. fermentation facilitated Romans obtained the medicinal benefits of our shift from being solely hunters lacto-fermented vegetables by eating sauerkraut. Indeed.indd 5 2/4/13 4:10 PM 4/13 4:08 PM 001-027_29786. and pulque —the oldest alcoholic beverage on the North Fermentation isn’t a new practice. The health benefits from eating fermented foods making it one of the oldest methods have been known for centuries. and medicine be thy food. pa r t 1 chapter 1 | t h e m e d i c i n a l m a g i c o f f e r m e n tat i o n What Is Fermentation? “Let food be thy medicine. What Is Fermentation? 5 4/13 4:10 PM 001-027_29786. and relish in America. historian Plinio suggested that fermented milk alleviated gastrointestinal infections. relied on sauerkraut to pro- food preservation techniques en. such as scurvy caused by vitamin C abled people to create a future in deficiency. Because these voyageurs exported the one place. Voyagers. process around the world. within a community. etables include such traditional foods as cabbage in Asia. milk fermentation in Babylon circa statement that opens this chapter. chutney in India. leaven (now known as yeast) to raise medicinal magic of fermented foods. it began many centuries ago. Essentially. in American continent—in Mexico circa 2000 BCE. Roman to both preserve and prepare food. stantly hunt for food. lacto-fermented veg- because they no longer had to con.

They are especially effective in crowding out other precursor molecules. reactions. and various strains of probiotics (live Fermentation Spans the Globe beneficial microorganisms). converting them into when consumed in the appropriate amount lactic acid in a process known as lacto- (more on this later). yogurt and chutney in India. folic acid. fermentation Probiotics increase the production of enzymes. component of these diverse diets. and let’s not overlook pickles and sourdough bread in the United States. olives and cured meats in the Mediterranean countries. kimchi in Korea. An added benefit just happens to be an increased shelf life of food. In a broader sense. This nutrients from food. Fermentation happens when microorganisms Probiotics. detoxify benefits and. particularly proteins and breakdown produces ethanol. fermentation doesn’t just encompass civilizations across the world for millennia. and pyridoxine. and enhance immune and nervous system function. vitamins. They manufacture vitamins. But many cultures have a distinctive fermented food that’s a fundamental part of their diets: sauerkraut in Central Europe. In- The art of fermentation has been core to terestingly.” are liv- (natural bacteria and some yeasts) feed on the ing microorganisms that confer a health benefit sugar and starch in food. which act as inter- growth of pathogenic microorganisms. breads. pickled herring in Scandina- via. tation (which I’ll briefly discuss on page 7).indd 6 2/4/13 4:10 PM 001-027_297 001-027_29786. The positive health benefits result from the life THE PROCESS OF FERMENTATION force inherent in fermented foods: probiotics. 6 FERMENTED FOODS for HEALTH 001-027_29786. There are several types of fermen- especially B complex vitamins such as niacin. gases.indd 6 2/4/13 4:08 PM 001-027_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:6 . people enjoy beers and wines. miso in Japan. the red blood cells that help prevent anemia. is the type we will focus chemicals. and fats. therefore. promote cell growth including that of on in this book. which support lacto-fermentation provides the most health and increase the rate of metabolism. from which a more stable or definitive product is formed. cheeses. and vinegars—all the products of fermenta- tion. Tra- one basic process—it’s nearly as diverse as the ditional fermented foods have formed a stable range of foods it produces. acids. lacto-fer- mentation creates beneficial bacteria. tarama (fermented roe) in the Far Eastern countries. involves the metabolic breakdown of a nutrient which improves assimilation and absorption of anaerobically (without the use of oxygen). enzymes. but biotin. Vegemite in Australia. fermentation. Worldwide. thereby mediate compounds in a chain of enzymatic boosting immune system response. which actually means “for life. From a biochemical perspective.

pasteurization. grains and legumes. meat-flavored fermen. grated. fructose. cooked. While pasteurization detracts from a food’s nutritional value—mainly by kill- ing off enzymes. and left to ferment to make pastes and sauces.indd 7 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health ge:6 (Text) (Ray) #175 Dtp:225 Page:7 . It is the life force—that is. Vinegar fermentation. are detoxifies foods. This type of fermenta- staple dating back two thousand years. makes soy easier to digest. foods that confers its beneficial impact on your whereby the microorganisms also produce health. and molds—behind fermented placed in an environment absent of oxygen. and sucrose. mashed. and beers are all produced consist of legumes. The sheer number and variety of these ethanol (alcohol) and carbon dioxide as their microorganisms is what creates the great diver. an Indonesian 4. fermenting your own foods enables you to pur- chase local raw foods and store them for future use without worrying about them spoiling. or even fermentation if you’ve ever left a bottle of wine slipped onto a skewer for the grill. that are soaked. diverse diet. metabolic waste products. Fermented Food Classifications 3. As a bonus. vodka. yeasts. Vinegar is produced by soybeans bound together with a mold that a group of bacteria known as Acetobacter. Viet- beneficial manner than the more commonly namese mam. protein-bound palm vinegar. Indonesian trassi. miso. Cultured vegetable protein. These appear in biblical references as fermented wine. vinegar. and African and savory meat-flavored. 1. hulled. and Malaysian relied upon food sterilization technique. live converted into cellular energy by yeasts when bacteria. such as soybeans. such as soybeans. High-salt-content. broken down into seven categories: Rum is produced by fermenting sugarcane. Fermentation preserves food in a much more Examples include soy sauce. Most of these Food Preservation fermentations originated in Asian countries. open for too long! Examples of acetic acid 2. The result is a which convert the alcohol into acetic acid. which by fermenting grain. What Is Fermentation? 7 4/13 4:10 PM 001-027_29786. often used as a meat substitute. coconut water vinegar. You may have experienced this type of that can be sliced. shoyu. as well as friendly and useful germs alike—fermentation actually increases it (more on this later in the chapter). In this Not only does fermentation contribute to a naturally occurring biological process. enriches. These usually and whiskey. Tem. and such as glucose. sugars. tion process results when you expose alcohol peh is made from cooked. belachan. chopped. fermentation include apple cider vinegar. or pressed cake. but it also preserves. We derive wine by sity of fermented foods. which can generally be fermenting the natural sugars found in grapes. are used to produce tempeh.indd 7 2/4/13 4:10 PM 4/13 4:08 PM 001-027_29786. These usually consist of salty vinegars. wine tation pastes. Alcohol fermentations. fermented (ethanol) to oxygen.

buttermilk. Raw milk.indd 8 2/4/13 4:10 PM 001-027_297 001-027_29786. cheeses. made from cooked to have been milk fermented into yogurt. bacteria—proliferate during the process of fer- The fermented mix of grain and water. Because the Lactobacilli produce incredible array of flavors and textures. or ugba from African oil beans. unlike breads made with baker’s yeast. called mentation. Lactoba- lactic acid.” to capture the magical transformations dients that are predominantly consumed in that occurred during fermentation. such as wheat or rye. The earli- Southeast Asia and African countries. Examples of vegetable lactic acid fermenta- tions include sauerkraut. olives. One such est form of lactic acid fermentation is believed example is Japanese natto. Lactic acid is a natural tract flora that are so integral to our well-being. forms of fermentation in the food industry. which is un- proteins in the raw materials are broken down pasteurized. years ago. soymilk.” can be saved and used Because Lactobacilli increase the digestibility to start another batch of dough. making fermented foods so healthful. which employ naturally occurring yeasts and Yet the benefits of lacto-fermentation do not stop Lactobacilli to raise the dough and create at preservation. acid is a natural antibiotic that keeps spoiling or- 6. preservative that inhibits putrefying bacteria. which serves as a preservative. Lacto-fermentation creates an sourdough. The history of of vegetables by providing their own natural making leavened breads dates back to ancient enzymes. and cancer-fighting agents. Lactic acid also facili- ars present in the food into cellular energy and tates the proliferation of healthy gastrointestinal lactate. Lactic smell associated with these fermentations. The cheeses. soybeans. Lactic acid fer. We have been harnessing this natural process to ferment traditional foods for thousands of 8 FERMENTED FOODS for HEALTH 001-027_29786. cucumber pickles. which results in the strong lactic acid. a “sourdough starter. yogurt.indd 8 2/4/13 4:08 PM 001-027_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:8 . and tofu. releasing ammonia and increasing the The bacteria convert lactose (milk sugar) into pH of the product. Leavened breads. We’ll be looking at each of these amazing abilities and the process is one of the most significant throughout part 1. and buttermilk. kefir. content of vegetables and produce antibiotics mentation occurs when bacteria convert sug. kimchi. parts. These are less years. “alchemy. These bacteria also increase the natural vitamin 7. These are made from ganisms away from the naturally preserved foods fermented grains. with records as far back as six thousand rely on the digestive system to metabolize foods. 5. our bodies do not have to completely times. sourdoughs produce a mildly sour cilli—the most important lactic acid–producing taste. Alkaline-fermented foods. that contain it. sours quite rapidly due to the natural into their component amino acid and peptide fermentation conducted by lactic acid bacteria. The Greeks deemed this ancient process common foods made from various raw ingre. kefir. or lactic acid. Lactic acid fermentation.

water. ing important vitamins. leading to the stable popula- colonization of the disease-causing micro- tions of bacteria that make up normal adult flora. and Mycobacterium tuber. called microorganisms. by its pH. and nutrient levels. for example. A whole The surface tissues—skin and mucous mem- category of living things. Bacteria don’t reside only in food. use- ing growth of harmful species. “microbiome” refers to both more than 10 trillion cells in the human body. brain. are constantly in contact with inhabit the human body. and person-to-person contact. But the majority of help sustain and increase their population. temperature. the microbiome possesses compounds that we need Some of these organisms perform tasks that but would not otherwise be able to produce. food. however. are patho- immune system. organisms. as hosts. BACTERIA IN THE BODY individual. and rial cells. produc- vitamins. genic and cause infectious diseases. fermented foods can bolster of the body is determined mainly by the nature that defense. but the bacteria and their genes. harmful effect. the microbes we host are we rely on them to fulfill pivotal processes we known as our microflora. and strengthening the immune system. only the internal tissues—blood. Salmonella typhi causes typhoid. and strengthening the A few species of bacteria. Varicella zoster We are constantly exposed to microorganisms causes chicken pox. On the whole. In a healthy What Is Fermentation? 9 4/13 4:10 PM 001-027_29786. that are on the lookout for a host body that can culosis causes tuberculosis. muscle—are normally free of microorganisms.indd 9 2/4/13 4:10 PM 4/13 4:08 PM 001-027_29786. Because they are rich in beneficial The composition of the normal flora in any part microorganisms. are useful for the human host. branes—however. development of the gut. could not survive without. such as prevent- such as vitamins and anti-inflammatories. For example. Many of these micro- organisms are essential for our health and live in Your body is therefore a complicated ecosystem equilibrium within our bodies in a relationship featuring a symbiotic relationship with these bac- that has evolved over billions of years. of the local environment. producing important regulating the development of the gut. oxygen. This constant exposure to new microorganisms makes it neces- After birth the normal bacterial flora in humans sary to have a strong defense to actively prevent usually develops. Everything from our environmental organisms and can become read- digestive systems to our skin is home to millions ily colonized by various bacteria. There are teria and their genes. regulating the ful for preventing growth of harmful species. of these microorganisms.indd 9 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health ge:8 (Text) (Ray) #175 Dtp:225 Page:9 . water. We. the environment to sustain these bacteria. Their bacteria species have no known beneficial or mode of entry can be through air. provide approximately ten times that number of bacte.

it can result in common conditions transfer is completely absent. and intestines. Within the uterus. it contributes to the development and function of the gut’s mucosal barrier. 10 FERMENTED FOODS for HEALTH 001-027_29786. flora may differ from their mothers’. minerals. humans first become colonized by those of the stomach and intestines. in a protective attempt to remove vagina pass on to the baby. Development of the Body’s For Optimum Health and Survival Normal Microflora Fermented foods are abundant in essential Your skin and mucous membrane—the linings of vitamins. Breastfeeding is essential for populating the baby’s gut with balanced. so. Too much inflammation in the body available space and all nutrition. like allergies. autoimmune disease. enzymes. their depth in the coming chapters. nization of the microflora on the body's surfaces. breast milk contains Bifidobacterium bifidum. These babies com. tion is the body’s first response to cell injury. Inflamma- as the birth process begins. There’s normal microflora. gating the risk of certain cancers. which produces lactic acid and protects the infant against both intestinal and respira- tory diseases. therefore. I’ll explain this more in the hospital’s environment and. body pain. and monly acquire and are colonized with flora from rheumatoid arthritis. too.indd 10 2/4/13 4:08 PM 001-027_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:10 . begins the establishment of the stable normal flora on the surfaces of the baby’s skin. and antioxidants all body passages and cavities that are exposed to that are all enhanced through the process of the external environment and internal organs— fermentation. this unchecked. and overall inflammation in the body. lupus. During Cesarean deliveries. does the colo. Either way. particularly During birth. Studies show that the nutrients contain a large amount of microflora that are in fermented foods may even play a role in miti- considered the human body’s natural microflora. Left microorganisms. invading pathogens. As the baby’s intestinal microflora flourishes. as well as ordinary contact with bedding and even family pets. thereby limit. healthy flora. which builds resistance against colonization from vari- ous disease-causing microorganisms. feeding and handling of the newborn. or some other The microorganisms present in the mother’s stressor. and the colonization the injurious stimuli and initiate a healing of these beneficial microorganisms take up any response. is mostly the result of an overactive immune ing the colonization of potentially pathogenic system that’s running out of control. the baby is further evidence that fermented foods reduce kept sterile until the mother’s water breaks. mouth.indd 10 2/4/13 4:10 PM 001-027_297 001-027_29786.

suggesting that they are strong boosters • extracting calcium from dairy products of immune system function. These friendly microbes are about seven • neutralizing endotoxins (compounds found in times more numerous than Lactobacilli in a the cell walls of bacteria that protect them from healthy adult gut but are found in especially large threat and are released when the bacteria die. B.indd 11 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:10 (Text) (Ray) #175 Dtp:225 Page:11 . and B.) These good microorganisms the immune system's response) so as to reduce prevent the colonization of highly virulent strains inflammation in the body of microorganisms that could lead to infection. which are in large number body exists in the gastrointestinal tract. An Overview of Intestinal Flora The microflora in the gut are divided into four main groups. where in healthy individuals. breve. Foods that contain Bifidobacteria include fermented dairy products such as yogurt and kefir. Bifidobacteria are not that help regulate the nature and intensity of as predominant. predominantly made up of Bifidobacteria and Average adults possess 21⁄2 to 3 pounds (1. What Is Fermentation? 11 4/13 4:10 PM 001-027_29786. • producing antifungal substances infantis. bifidum. longum. There are around • protecting the integrity of the intestinal lining thirty different species identified within this • producing antiviral substances group.4 kg) of bacteria in the gut. the most commonly known in the body being B. and together the presence of these 1. particularly in the stomach. B. The first two are the essential. The most extensive population of microbes in the or beneficial.indd 11 2/4/13 4:10 PM 4/13 4:08 PM 001-027_29786. yeasts and molds. fermented vegetables such as sauerkraut. (In bottle-fed babies.1 to Lactobacilli. The third group of microflora is those • improving the bioavailability of nutrients we ingest through food or drink. • strengthening immunity • manufacturing B-complex vitamins Bifidobacteria Bifidobacteria are normal inhabitants of the • aiding absorption of vitamins and minerals human colon and vaginal area. These two groups are approximately 80 percent of our microflora live. numbers in the intestines of breastfed babies many of these toxins cause health problems) who receive Bifidobacteria through their mother’s • regulating cytokines (chemical messengers milk. and beverages such as kombucha. flora. which collectively two bacteria is considered to be one of the perform innumerable digestive functions that we most important aspects of a healthy intestinal could not perform on our own. and the fourth from food group. Studies show that • neutralizing potentially carcinogenic nitrites Bifidobacteria exhibit strong immune-modulating in the digestive tract effects. are not bacteria but rather fungi. such as: microflora.

acidophilus. L. group varies from person to person. and they’re usu. They are a common cause of the main residents of the small bowel. Studies show that Lactobacilli • Enterobacteria are strong triggers of anti-inflammatory cytokine • Fuzobacteria production. johnsonii. of the friendly bacteria. vegetables. though it is These bacteria are also present in the vagina and generally made up of the following: are responsible for its low pH. delbrueckii. Lactobacillus acidophilus are erly stored foods. These are found mainly through food and drink. animals through either toxin production or inva- monly known members of the Lactobacilli family sion.indd 12 2/4/13 4:10 PM 001-027_297 001-027_29786. Lactobacilli Ingestible Microflora Lactobacilli is a large family of important bacteria The third group of microflora. antiviral. and genital area. and upper respiratory a wide variety of infections in both humans and tract. fruits. The most com. L. Lactobacilli produce many • Staphylococci active substances in the gut. and beverages such as kombucha. They are found in fermented foods such as yogurt. throat. These bacteria are not generally associated are L. Cytokines are proteins produced by white blood cells. L. • Peptococci Apart from lactic acid. bulgaricus. L.indd 12 2/4/13 4:08 PM 001-027_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:12 . and L. antifungal. rhamnosus. but rather with contaminated or improp- salivarius. mucous membranes of include several species of bacteria that can cause the mouth. namely macrophages and • Eubacteria monocytes. The composition of this ally present in large colonies in pregnant women. such as lactase • Streptococci and hydrogen peroxide—a naturally powerful • Bacilli antiseptic. nose. casei. may be quite large and in the small intestine. fermented meat. L. • Bacteroides ment that inhibits the growth of pathogenic microorganisms. an acidic environ. reuteri. and antibacte- rial agent that prevents pathogens from taking • Clostridia hold in the gut. 12 FERMENTED FOODS for HEALTH 001-027_29786. L. those we acquire that produce lactic acid. effects). which are key players in the immune • Catenobacteria response to foreign invaders such as bacterial in- • Yeasts fections. vagina. with fermented foods (which negate their toxic plantarum. sourdough bread. L. where they food poisoning in people whose gut microflora are engaged in the cell renewal process to keep is imbalanced or contains insufficient numbers the gut walls healthy and intact. raw milk.

what we know with certainty is these to the soil. such as severe illness can occur. a more Beneficial molds add flavor to foods. however. molds are also well associated with mild illnesses such as strep known for spoiling food and emitting undesir- throat. the evidence suggests there is a clear link between the two. foods. it may able toxins. facilitate healthful food fermentations be learned about the interplay between disease through the production of enzymes. (Beneficial yeasts. which causes rapid blood amylase. Just example. and beer. wine. from more than 400 different spe- ring and not specifically dangerous in balanced cies. such as streptococcal certain cheeses. Fungal Microflora THE FUTURE IS FERMENTED FOODS The human body is also host to yeast. and produce enzymes. these incoming bacteria Molds are a type of fungi that live on plants and usually pass through the gastrointestinal tract. the National Institute of Health’s ongoing Human such as sourdough bread. which is still used today. such as Saccharomyces and certain testinal system health. can have detrimental health effects. and diet has a direct impact on gastroin- others. which. anywhere from the air However. can take up residence However. including responsible for fermenting many different foods. found throughout nature. which is attrib- grow quite large and adversely affect health.indd 13 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:12 (Text) (Ray) #175 Dtp:225 Page:13 . flourish. amounts. French microbiologist Henri Boulard observed a group of Indo–Chinese treating cho- leric diarrhea with a tea made from lychee and mangosteen. He returned home and patented it as a probiotic antidiarrheal drug. when eaten. such as Candida living bacteria require a specific environment to albicans. that can be used to make bread. how they intertwine. we’ll learn about the gastrointestinal and Yeast Enters the Medical Annals immune systems. While some yeasts. In the next chapter. if good gut flora is weak. then this group could the active ingredient penicillin. tiply in the small intestine. What Is Fermentation? 13 4/13 4:10 PM 001-027_29786.indd 13 2/4/13 4:10 PM 4/13 4:08 PM 001-027_29786. In rare cases. single-cell Although our bodies contain more than 100 tril- fungi related to molds. you’ll recall. are often the culprits of these undesirable effects. Although much has yet to Aspergillus. Saccharomyces boulardii. pressure drop and organ failure. What he discovered was a new strain of yeast. we still have much to discover about them. and the Aspergillus species of mold allow the Streptococci to stay for too long or mul. and how fermented foods can benefit them both.) Yeasts Microbiome Project. if poor health has compromised the in humans. The Penicillium genus of mold is the composition or number of beneficial flora that most well known because some species contain regulate these microbes. are also Comprehensive sequencing studies. such as toxic shock syndrome. and microorganisms. are essential to extend- are typically larger than most bacteria and are ing our knowledge of these microorganisms. In healthy people. For uted to its strong antibacterial properties. In 1923. which is naturally occur- lion bacteria. some Streptococci species are normally as with bacteria and yeasts.

indd 14 2/4/13 4:10 PM 001-027_297 001-027_29786. We talked about bacte. body systems that keep us well: the immune system and the gastrointes- tinal system.” — H I P P O C R AT E S In the last chapter. But you may surprised to learn the bulk of the human cells in our bodies and how immune system resides in the gastrointestinal not all bacteria are bad. 14 FERMENTED FOODS for HEALTH 001-027_29786. Then we tract. defense when it comes to preventing illness. and our guts are actually our number one looked further at the normal micro. just know that it’s what keeps you from falling ill ria—how bacterial cells outnumber and helps you get better when you do get sick.indd 14 2/4/13 4:08 PM 001-027_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:14 . Now to keep us well. and they do this by trafficking in we’re going to focus on the two main beneficial bacteria. Or you may acts on food. chapter 2 Your Immune and Digestive Systems: Your Internal Ecosystem at Work “Natural forces within us are the true healers of disease. from the fermentation—what it is and how it macrophages to the lymphocytes. Our guts and our immune systems work in tandem flora that reside in our guts. we covered You might be somewhat familiar with the in- ner workings of the immune system.

ms: YOUR BODY AS A SOCIAL NETWORK into action to kill potential invaders and support
immune system defense. Lactobacilli have been
The human immune system defends the body
specifically shown to excite immunoreactive
and protects against disease-causing organisms.
macrophages (a type of white blood cell that
It is a complex network made up of special-
“eats” foreign material and invaders in the body)
ized cells, proteins, tissues, and organs located
into action, thereby boosting immune system
throughout the body, from your eyes and skin to
function. A person with damaged gut flora has far
your nasal passages and lymphatic fluids. About
fewer lymphocytes in the gut wall, which leaves
75 to 80 percent of the immune system is housed
not only the gut but also the whole body poorly
in the gastrointestinal tract. White blood cells
protected.
called lymphocytes are important members of
the immune system. They are located throughout An important role of lymphocytes in the gut wall
the body and in a healthy person are found in is to produce antibodies, also known as immuno-
abundance in the digestive wall. Lymphocytes are globulins, used by the immune system to identify
responsible for identifying, attacking, and killing and neutralize foreign particles such as bacteria
dangerous microbes. and viruses. The most important antibody in the
gut is secretory immunoglobulin A (sIgA). IgA is
But let’s not downplay the immune system’s sec-
produced in mucosal linings (breathing passages,
ond role: in addition to defending against invad-
nose, throat), secretions (saliva, tears, sweat), the
ers, it protects the body from invaders ever taking
genitourinary tract (bladder, urethra, vagina),
root. The beneficial bacteria in the gut produce
colostrum in breast milk, and of course, mucous
gases and various acids that benefit the intestine
membranes that line the gut wall, than all other
and other body systems and reduce the pH of
types of antibodies combined. It is also found
the colon, making the environment less suitable
in small amounts in blood. Its job is to protect
for pathogenic bacteria. The beneficial bacteria
mucous membranes from invading pathogens by
can also engage lymphocytes (both T and B cells)
destroying and inactivating them.

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The dominance of IgA production in the gastro- THE ROAD TO HEALTH IS PAVED
intestinal mucosa depends on colonization with WITH GOOD DIGESTION
beneficial microflora. As the level of beneficial
The digestive system is the center of your internal
bacteria compared to pathogenic bacteria
ecosystem. With a surface area that is about the
increases, the level of proinflammatory cytokines
size of a tennis court, a properly functioning gut
(immune-modulating agents) and production
is the foundation of good health. The digestive
of IgA decreases. In fact, any attempt to replace
system’s function is to process essential nutri-
or supplement the body’s damaged microflora
ents—such as proteins, essential fatty acids,
reduces the effects of disease-causing microbes.
vitamins, minerals, and enzymes—from the foods
Fermented foods contain the essential beneficial
you eat into particles that your cells can use for
microorganisms required to ward off disease and
energy, growth, repair, and maintenance. This
fight everyday threats to our health. An abundant
breakdown of nutrients occurs when specific
supply of these microorganisms builds a strong,
digestive enzymes, produced naturally by our
resilient immune system and helps us bounce
bodies, are mixed with the food. Enzymes are
back quickly from the inevitable occasional ill-
catalysts that speed the breakdown of nutrients
ness. Daily consumption of lacto-fermented–rich
from foods to supply energy to cells. These con-
foods, such as yogurt, sauerkraut, kefir, and kim-
struction workers use the nutrients as building
chi, containing L. acidophilus and Bifidobacteria,
materials to construct your body. Simply put, en-
supports the abundant production of a healthy
zymes run everything that goes on inside of you
army of defending antibodies.
to sustain life. We’ll discuss these important work-
ers and their amazing restorative and regenera-
tive healing powers in more detail in chapter 3.
Neonatal Probiotics
Although the old saying “You are what you eat”
Fermented foods and probiotics are particular- is primarily true, what truly matters is what you
ly effective during pregnancy and breastfeed- absorb and assimilate from what you eat. If you
ing. Pregnant women often suffer from a range don’t absorb nutrients well, all other health
of discomforts due to digestive issues, which factors and body systems are undermined. The
can easily be relieved by introducing probiotic health of your cells is determined by the contin-
foods into the diet. Probiotic-enriched foods ued nourishment they receive from the foods you
further stimulate the production of immuno- eat, so your number one priority is to eat nutri-
globulin A, a crucial component of the immune tious foods that your digestive system can easily
system that helps defend against allergens break down and absorb.
and aids in proper functioning of the baby’s
digestive system. Breastfeeding is fundamental
to establishing an infant’s health, partially
because it helps create the composition of
healthy gut bacteria.

16 FERMENTED FOODS for HEALTH

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Fermented foods, then, are of utmost value Most of the human digestive tract, including
because they furnish a rich supply of beneficial the intestines, colon, pancreas, and saliva, is in
microflora and enzymes that combine to its proper and healthy balance when there is
support the digestive process. Their beneficial a preponderance of healthy microorganisms,
microorganisms inhibit the growth of pathogenic including predominantly Lactobacillus and
bacteria by secreting large amounts of lactic acid, Bifidobacteria. Raw lacto-fermented vegetables,
making the environment too acidic and such as cabbage, beets, carrots, garlic, cauliflower,
unsuitable for pathogens. The lactic acid– and garlic, all contain beneficial microorganisms
producing bacteria, along with the help of that support your digestive system. By preventing
enzymes in fermented foods, manufacture colonization of pathogenic bacteria and yeasts,
essential vitamins in your body: B1, B2, B3, B5, B6, these microorganisms protect the integrity of
B12, A, and K, all of which play important roles the intestinal lining by preventing toxins from
in strengthening immune system function and seeping through the cell walls of the intestines
promoting healthy metabolism. and poisoning organs and tissues throughout
Again, the digestive tract is home to some 100 the body. When the organs become poisoned,
trillion living bacteria of more than 400 different their ability to assimilate nutrients and function
species, each of which has many types of strains. properly is diminished. Maintaining integrity of
Approximately 20 types make up three-quarters intestinal walls helps regulate peristalsis and
of the total. Because these microorganisms are bowel movements, ensuring toxins are eliminated
living, they require a certain environment in regularly through the proper channels.
order to thrive. A large percentage are anaerobic,
meaning they do not need oxygen to survive
(making the gut a good place to set up house-
keeping). Some are aerobic, meaning they require
oxygen to survive. A third group produces lactic
acid and can be either anaerobic or aerobic.
Again, it is the lactic acid–producing bacteria that
help acidify the intestinal tract and protect us
from overgrowth of harmful bacteria.

Your Immune and Digestive Systems: Your Internal Ecosystem at Work 17

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Leaky Gut Conditions Tied to Leaky Gut
Modern diets, with their high concentrations of Leaky gut syndrome is receiving increasing
processed foods and preservatives, wreak havoc attention as the hard-to-deal-with factor in
on the gut walls by damaging the villi—finger- patients being treated for food intolerances.
like protrusions in the intestine that help absorb Hyper-permeability is associated with gastroin-
nutrients from food more efficiently. The result testinal tract disorders such as Crohn’s disease,
is inflammation, which leads to dysbiosis, or an celiac disease, irritable bowel syndrome (IBS),
upset and imbalance in the normal microflora gluten intolerance, lactose intolerance, yeast
that allows harmful bacteria and yeast to multiply infections, chronic constipation or gas, and
uncontrollably. The presence of dysbiosis leads to chronic giardiasis (a chronic intestinal infection
increased intestinal permeability, or what is more caused by the water-borne parasite Giardia
commonly referred to as “leaky gut syndrome.” lamblia). A growing body of evidence shows
In other words, when the microflora become that all of these conditions can be helped
imbalanced, the walls or lining of the digestive through the addition of good bacteria—and
tract become damaged, and because the the way to get them is by adding fermented
intestinal membrane is so thin, food substances foods to the daily diet.
or larger molecules can pass through the
walls directly into the bloodstream, bypassing
normal digestive processes. This can lead to
malabsorption of the important nutrients your
body needs to sustain itself.
Additionally, a leaky gut raises alarm signals to the
natural killer cells in your immune system, which
then tag such food substances or molecules as
foreign and trigger an antibody reaction. This
sets up food intolerance and sensitivity reactions
whenever you eat those same foods in the
future. A leaky gut can also allow disease-causing
bacteria to invade and colonize in other parts
of the body, causing all sorts of autoimmune-
related problems and contributing to a variety of
symptoms and disorders, such as inflammatory
bowel disorder, food allergies, Crohn’s disease,
malnutrition, lupus, and inflammatory joint
disease or arthritis.

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In turn. which leads to malnour- ishment. thereby creating a physi- beneficial flora. We can ensue. But their protection of our well-being. When this happens. The presence of these lining the digestive tract—and ultimately. In addition to this. Fatigue and sickness quickly entering from our external environment. mutually beneficial produce specific substances designed to break relationship. The microorganisms gain shelter. the healthy microflora populat- that when a disease-causing microorganism— ing this wall take an active role in the digestion called an antigen. just izes toxins derived from pathogenic microbes in how important balanced microflora are to your our ingested foods. fungi. Microflora also man body have a dynamic. favorable conditions that permit cal barrier against unwanted microbes and vi- them to gain the upper hand. and absorption of foods. your they are able to manufacture essential vitamins. substances. and they flourish in the mune system. which makes the person immune conducive to the growth of pathogenic materials compromised. down each type of intruder that threatens our im. the microorganisms help your body by aiding in digestion. stimulating your immune system. as well as anything else and maintenance. food is Your Immune and Digestive Systems: Your Internal Ecosystem at Work 19 4/13 4:10 PM 001-027_29786. The entire immune ruses. and transport. immune response will be faster and of greater all of which produce immune-strengthening intensity. under tight control by the coating the entire tract.0 to 5.0.indd 19 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:18 (Text) (Ray) #175 Dtp:225 Page:19 . repair. system to get ready for battle. This acidic environment is not weakened. This normal microflora and the hu- digestive tract doesn’t stop there. the wall of the gut maintains a system then gets out of balance and is therefore pH from 4. viruses. This group of friendly microflora also neutral. You can see. that require a more basic environment to thrive. the rest microorganisms elicits an immune response that of your body. which provides the opportunistic flora thank our friendly bacteria—our microflora—for that live in the gut. OUR SILENT PARTNERS FOR not properly absorbed and essential nutrients GOOD HEALTH cannot be assimilated. nutrition. to anything we ingest. which can be bacteria. Additionally. and The normal gut microflora provides a major protecting your body’s tissues from coloniza- source of energy and nourishment for the cells tion by harmful microbes. In doing so. they alert our immune stable environment of the living host. from the previous example. Apart from keeping the gut wall keeps the body’s defense mechanism active so in good shape. your body’s defense Our digestive tract is vulnerable to infection systems are quickly lowered as cells are starved because it is open at both ends and plays host of energy and are further denied growth.indd 19 2/4/13 4:10 PM 4/13 4:08 PM 001-027_29786. or parasites—infects the body. Without the good microbes.

• selenium (protects the immune system by there’s an overgrowth of pathogenic bacteria preventing the formation of free radicals) (most commonly Escherichia coli. diarrhea. which can upset the body’s electrolyte and blood sugar regulation) balance and ability to utilize important minerals • sulfur (disinfects the blood. and stable blood pressure) • sodium (necessary for maintaining proper blood pH and for stomach. and red blood cells) iron before your body can utilize or absorb it. a condition in which a person has insufficient red • zinc (needed for the body’s immune system blood cells to carry oxygen to the body’s tissues. Such deficiencies function) bring a whole host of conditions such as anemia. First.indd 20 2/4/13 4:10 PM 001-027_297 001-027_29786. and Strepto- • copper (aids in the formation of bone. with a decreased amount of the friendly • calcium (vital for the formation of strong microflora and overgrowth of the pathogenic bones and teeth and for the maintenance bacteria in your gut. When There’s a Lack of Here are other nutrients and vitamins that can become deficient from a lack of microflora to Friendly Microbes digest fiber: So what happens when you are deficient in • magnesium (involved in several hundred friendly bacteria? To start. normal heart fortify these pathogenic bacteria. and as a result you would become to production of energy and cardiovascular deficient in certain vitamins. and muscle function) • vitamin B1 (thiamine) (needed in the produc- tion of hydrochloric acid. a healthy immune system.indd 20 2/4/13 4:08 PM 001-027_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:20 . Second. bone trying to supplement your diet with iron will only and tooth formation. nerve. new bacteria will move in that thrive on iron. and • phosphorus (needed for blood clotting. rhythm. which is important for proper digestion) 20 FERMENTED FOODS for HEALTH 001-027_29786. and kidney function) • potassium (important for a healthy nervous system. to function properly) There are several mechanisms behind this. which can cause malabsorption • manganese (needed for protein and fat problems. cell growth. coccus and Enterococcus species) that thrive on hemoglobin. In addition to the resulting deficiency resist pathogenic bacteria. a regular heart rhythm. your body cannot break of healthy gums) down fiber. It may also induce a high frequency of metabolism. helps the body and vitamins. and protects cells) in blood-supporting vitamins and minerals. many of which contribute to digest fiber. you would be unable enzymatic reactions.

and enzymes into the body. the absorption of fat-soluble almost any other single nutrient) vitamins. And when gastrointestinal health is the brain) promoted. cell respira.indd 21 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:20 (Text) (Ray) #175 Dtp:225 Page:21 . both physically and mentally. more on this all of these restore the balance of the intestinal antioxidant in chapter 3) flora and improve digestive health. and has disease-prevention the gut. than digestion of fats. Because the friendly bacteria left behind • folic acid (important for alleviating fatigue. minerals. the production of prostaglandins. stress. overall health is supported. and anxiety) Fermented foods introduce beneficial microor- ganisms and other healing substances such as • vitamin C (required for at least three hundred vitamins. • omega-6 fatty acids. and growth) cholesterol levels. Increasing • vitamin A (enhances immunity) evidence suggests that the gastrointestinal tract and digestive system play an integral role in our • vitamin D (necessary for growth) health. they can support digestion and absorp- properties) tion of nutrients. It is needed for the functions. antibody production. which include linoleic and gamma-linolenic acids (play an important role in brain function. lowers LDL tion. and used to build omega-3s • vitamin B3 (niacin) (aids in the production of and -6s in the body) hydrochloric acid for the digestive system) • taurine (a building block of all the other amino • vitamin B6 (pyridoxine) (involved in more bodily acids that make up protein.) • vitamin B12 (important for alleviating fatigue. and anxiety.indd 21 2/4/13 4:10 PM 4/13 4:08 PM 001-027_29786. as a by-product of fermentation reside mainly in stress. skin and hair growth. • vitamin B2 (riboflavin) (necessary for red blood • omega-9 fatty acids (play an important role in cell formation. bone health. and the control of serum cholesterol levels. reproduction. including alpha-linolenic microorganisms within the body is what helps and eicosapentaenoic acid (EPA) (essential in manufacture essential vitamins and minerals the transmission of nerve impulses and needed and provide important enzymes necessary for for the normal development and functioning of digestion. and healthy metabolism) Your Immune and Digestive Systems: Your Internal Ecosystem at Work 21 4/13 4:10 PM 001-027_29786. metabolic functions in the body. The community of beneficial • omega-3 fatty acids.

MORE THAN A BELLYACHE The Western diet. which increase naturally occurring nutrients such as essential acidity in the body and alter the gut terrain to fatty acids. When biotic drugs that change the makeup of our gut everything’s in check. minerals. where’s the connection? How does a weak foods you eat. Fermented foods can enhance food consumption during the past century is your digestive health by improving the internal partly to blame. Everything you eat and drink will either • heartburn strengthen or weaken your digestive system. This also slows recovery and convalescence from illness. When this occurs. When you eat • Crohn’s disease (which causes ulcers to form in foods that contain toxic chemicals and harmful the gastrointestinal tract) substances. fiber. not stronger. When • gastroesophageal reflux disorder (GERD) you eat foods that are nutritionally deficient. which in turn affects the immune gut lead to a weak immune system—and hence. the body is made weaker. intestinal microflora is what determines whether you receive maximum nourishment from the So. 22 FERMENTED FOODS for HEALTH 001-027_29786. of these diseases: nal tract houses the bulk of the human immune system. the human gastrointesti- system is behind most.indd 22 2/4/13 4:08 PM 001-027_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:22 . by making • irritable bowel syndrome (IBS) it easier for pathogenic organisms to invade the • diverticulitis body and establish themselves. the highly processed Western diet nutrients. system and your entire body. as many junk foods do. is full of toxins and lacking in Unfortunately. your im- mune system reacts by creating an inflammatory • digestive system cancer (Colorectal is the second response. with its highly processed and chemicalized foods. A faulty digestive illness? As noted earlier. enzymes. your immune system has mobilized to finish the job of incomplete digestion but places unneeded stress on it. The growth of our industrialized- bacteria to thrive. • ulcers which in turn affects your immune system. It is high in proinflammatory sub- that many of us grew up on is mostly devoid of stances such as gluten and sugar.indd 22 2/4/13 4:10 PM 001-027_297 001-027_29786. as is the increase in usage of anti- terrain for beneficial microflora to thrive. The health of your digestive system and its your body absorbs from the foods you eat. you increase the nutrients flora.) toxins and harmful substances as though they were a foreign invader. if not all. and create an ideal breeding ground for pathogenic antioxidants. vitamins. It may also make antibodies against the leading cause of cancer in the United States.

and protect us from harmful bacte- Further. the friendly bacteria help extract more nutrients including the beneficial bacteria that are not only from the foods we eat. autoimmune disease. there are solutions. chronic that antibiotics. this can lead to other medical problems.indd 23 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:22 (Text) (Ray) #175 Dtp:225 Page:23 . not health of the immune system. And as with any war. are often the patients. Your body’s immune weapons. nate destroyers of all bacteria in the human body. then. we’ve created more the fort that is your immune system. The of the digestive system. then you virulent strains that have become resistant to our are more likely to get sick. just the germs. Over PASTEURIzATION. a war that in your intestinal flora. produce trace minerals in the gut but also in other organs and tissues. there are casualties. and that a healthy and abundant supply of these friendly sterilization and pasteurization have their place. and sterilization fatigue. such as heartburn or constipation. AND STERILIzATION time. Your Immune and Digestive Systems: Your Internal Ecosystem at Work 23 4/13 4:10 PM 001-027_29786. bacterial microflora—microflora you can get by this war on germs has yet to show signs of relent- eating fermented foods. and vitamins. all of which— bring with them a threat—a dark side that rarely believe it or not—are digestive in origin. the health of all our cells is compromised. and fermented foods have much they can offer us to bolster our defenses. food sensitivities. such as inflammatory agents and sickness. Fortunately. THE DARK SIDE OF ANTIBIOTICS. In our more harmful than friendly bacteria guarding efforts to destroy bacteria.indd 23 2/4/13 4:10 PM 4/13 4:08 PM 001-027_29786. Improving the health ing. If there is an imbalance waging an all-out war against germs. and a variety of skin are the saviors of our health. While no one can argue the fact that system defenses are reduced significantly without antibiotics have saved countless lives. As a modern society. for the past fifty or so years we’ve been ria that may make us sick. Antibiotics are indiscrimi- bowel disorder or candida overgrowth. Internally. we’ve come to believe such as arthritis. When digestion becomes damaged or blocked. meaning that you have includes sterilization and pasteurization. however. Beneficial bacteria in the gut have symptom. a direct influence on the immune system and when left uncontrolled can cascade and develop are your first line of defense against infectious into a chronic condition. will improve the casualties. pasteurization. An acute gets exposed. but in reality they conditions (psoriasis and eczema).

vaginal yeast infections. especially in 24 FERMENTED FOODS for HEALTH 001-027_29786. Shifts in these variables that affect the and oral thrush. staph. This changes even sprayed on fruits and vegetables to stave the microflora balance and opens the door to off disease but then end up in our bodies when an overgrowth of yeasts. which gain resistance to antibiotics. repeated and unnecessary use of are fed antibiotics to combat their unnatural. meaning “life. keep candida and other harmful yeast infections otics are chemical compounds that are them. it can balance of microflora is penicillin. This that we need to worry about. we eat the food. Antibiotics are and all yeasts. and because farmers use antibiotics when raising strep. balance. under control. coli. these side effects continuity of our gut’s microflora can serve as go away within a short time once the antibiotics threats to our health. But because they’re whenever you take a course of antibiotics. otics can often include a number of common side ment. One species of yeasts. and are then passed on to us. as multi-drug resistant tuberculosis.” and bios. While milk production. Anti-Antibiotics your intestines and other parts of your digestive tract. It is not only antibiotics we take by prescription ics that again leads to increased resistance. Numer. some bacteria. In most cases. however. For example. colonize rapidly.indd 24 2/4/13 4:10 PM 001-027_297 001-027_29786. destroy large amounts of the beneficial flora. can each influence the bacterial effects such as diarrhea. dida spread like wildfire throughout your system. Another antibiotic that can change the normal When good gut bacteria are killed off. promoting the growth of pathogenic bacteria. inspiring a The Cost of Hidden Antibiotics vicious cycle of the need for stronger antibiot. antibiotics weakens our immune systems. Direct consequences of position of gastrointestinal bacteria is relatively yeast overgrowth from just one course of antibi- stable over time. which dam- severely impair digestion and absorption of nutri- ages both Lactobacilli and Bifidobacteria. antibiotics increases the population of antibiotic. and the environ. research shows that antibiotics also mutate beneficial bacteria. are left unharmed. Diet. anti. as well as mastitis brought on from excessive resistant genes within the microbiome. while ents at a time when your body needs them most. Lactobacilli are the only elements in the body that meaning “against. The word “antibiotic” comes from the Greek. These antibiotics ous studies have confirmed that consistent use of contribute to deadly infections such as E. where they contribute to a vast majority of Within a population of healthy adults. such we unintentionally consume with our food.” Antibi. antibiotics do collateral damage to good mi- crobes in our bodies. Studies have shown that these some good bacteria are killed along with the antibiotics leach into the cows’ milk supplies bad when you take an antibiotic. disease. Most commercially bred dairy cows Ultimately. animals. cramped living conditions. diseases and infections. but also those is how we end up creating super bacteria. Candida albicans. the com. we also normal balance. In addition. so as these bacteria are destroyed selves derived from microbes. can- unable to seek and destroy specific pathogens.indd 24 2/4/13 4:08 PM 001-027_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:24 . when we take are discontinued and the microflora recovers its antibiotics to kill off infectious bacteria.

Meanwhile. ing your only natural defense against it. consuming fermented less than two seconds. Your Immune and Digestive Systems: Your Internal Ecosystem at Work 25 4/13 4:10 PM 001-027_29786. which destroys Daily consumption of fermented foods ensures beneficial probiotics and enzymes. Tetracyclines hurt the integrity of the unrefrigerated for a period. Fortunately. is devoid of growth in the intestinal tract. kills the friendly bacteria along with the pathogenic. such as yogurt and promotes probiotic growth. it turns sour because gut wall. but rather they prevent balance between microbes and human inter- bacteria from growing. on the other hand. antibiotics com- monly used to treat acne and rosacea. contain probiotics. indirectly contributes to the recurrence of future health problems. making it more susceptible to infection. These do The fermentation of milk illustrates the delicate not actually kill bacteria. is even more detrimental foods will actively replenish your intestinal than standard pasteurization methods. it is crucial to replen. they facilitate detrimental fungus and bacterial Pasteurized milk. taste and increases the softness of the dough. Raw milk a high number of immune-boosting microflora and fermented dairy products. a and kefir. which yeasts enzyme rich and contain the probiotics that and bacteria thrive on. Most commercially produced yeasts through a natural process of competition. When this sour milk and engage the immune system to attack itself. dairy products are pasteurized. including the beneficial vention. While bacteria during and after a dose of antibiotics.indd 25 2/4/13 4:10 PM 4/13 4:08 PM 001-027_29786. which means that the very drug you are taking to combat disease is impair. A primary effect of candida is suppression of Pass on Pasteurization the immune system. such as one high in sugar.indd 25 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:24 (Text) (Ray) #175 Dtp:225 Page:25 . which can result in all microorganisms. eration. or raw. and when left without refrig- candida. casein (the protein found in milk) and is believed flora to its balance as their rich supply of probiot. When unpasteurized. immediately and in the future. So effectively. it alters Fermented foods rapidly return the normal micro. this process gives milk a longer shelf life. A final example is tetracyclines. chilled temperature to above the boiling point in organisms. Because the use of antibiotics is necessary during certain disease conditions. Ultra-pasteurization. Conversely. it spoils due to the growth of undesirable bacteria. the process of heating milk or intestinal tract devoid of proper friendly intestinal other liquids to destroy microorganisms that can bacteria is a breeding ground for future illness. are better choices because these are poor diet. an Pasteurization. both pasteurization has become a controversial topic. milk is left bacteria. cause disease. of the growth of Lactobacilli. Ever since its commercial use began in the 1920s. it creates a special sour resulting in an autoimmune effect. is used to prepare bread. or any diet that does not restore friendly microflora. which takes milk from a ish the body with probiotics and good micro. to be one of the factors creating rising rates of ics reduces levels of certain harmful bacteria and casein sensitivity.

indd 26 2/4/13 4:10 PM 001-027_297 001-027_29786. Irradiation can Caesarean section and raised in an environment also be used to prevent sprouting or delay ripen.indd 26 2/4/13 4:08 PM 001-027_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:26 . body’s defense system and for digestion. the lack of irradiated foods can lose from 5 to 80 percent of normal microflora led to a poor defense mecha- many important nutrients. as well as to kill any potential pests present on fruits and vegetables. or insects that pared with test animals that were delivered via could be dangerous if consumed. Though this research not have been irradiated. 26 FERMENTED FOODS for HEALTH 001-027_29786. However. but because it relevance of the normal microflora in the hu- reduces a food’s nutrient value. Depending have well-developed intestines and had a relative on the dose of irradiation and the storage time. preliminary findings are encouraging. inability to digest food. Additionally. The germ-free animals did not the food to stunt its further growth. B complex. the growth and development of animals is exposed to ionizing radiation in an effort to reared under normal conditions were com- destroy microorganisms. including vitamins A. animals revealed the extent preserving techniques and is used on fruits. wheat flour. nism in these animals. poultry. In the spices. viruses. irradiation of food has Sterilization Used to Disinfect become standard practice in the United States and other parts of the world. animals were different physiologically as well as anatomically than the animals that contained the The process of irradiation damages the DNA of normal microflora. is still at an early stage. Similar to pasteurization. For example. food study. it makes sense to man body and their significance in the normal select locally grown or organic foods. The Hidden Cost of “Clean” Food Food sterilization. inevitably has a negative impact on the function of your body’s diges- tive system. Currently. beef. or sterile. eggs. compared to less flora. and K. Food is often sterilized in order to extend the shelf life of many processed foods. and herb teas. The controversial A 1996 University of Texas study conducted on process is a relative newcomer among food. pork. E. in the form of irradiation and pasteurization. there have not been enough studies performed to determine all The Texas study helps us understand the the effects of irradiation on foods. strawberries that are irradiated would not come into contact with normal micro- can last for up to two weeks. which will functioning of the body. Researchers observed that the germ-free than one week for untreated berries. completely free of germs to ensure that they ing. During irradiation. of dependence on the normal microflora for the vegetables. C. this process will also decrease the diversity of microflora you consume by destroying the good bacteria that maintain the balance of your gut microflora. germ-free.

boost intestinal flora and need to be a regular part of the diet to ensure optimum health. Certain foods we working properly. In the next and dandelions. conditions that can be helped by daily consump- prebiotics help support natural immune defenses tion of them. they are available as a source of fuel for the symptoms such as bloating or gas. you’ll want to add these foods gradually. select—called prebiotics—provide nutrients and create a compatible terrain for probiotic microbes Adding fiber to your daily diet is essential for to thrive. contained within certain plants. probiotic microbes can. ment and health.) And as you beneficial bacteria in the large bowel. Dietary fiber provides relief from otic. this environment for the probiotic microbes to be “biotics” team is what keeps your digestive system produced and to multiply. burdock. If you’re not accustomed to eating lots of humans do not have the necessary enzymes to fiber. The bot- ity of harmful bacteria by selectively increasing tom line is that inulin and fructooligosaccharides the numbers of beneficial bacteria. There are two main types of fiber. While your body can’t fully digest fiber and symptoms such as irritable bowel syndrome.” We can’t digest house a variety of beneficial microbes that rely these fibers. In this way. your hydration by drinking more water. Prebiotics not only feed healthy chapter we’ll look at the therapeutic value of bacteria but will also increase bioavailability fermented foods and discuss various disease of certain minerals in these foods. our inner ecosystem is much like molecules from the Greek oligo. Keeping this delicate balance in onions. bananas. be sure to also increase prebiotics help discourage the growth and activ. that act as prebiotics: inulin and fructooligosaccharide (FOS). to break down these specific types of carbohydrates give your body time to adjust. endive. asparagus. Working together. meaning “sugar. harmony by avoiding overgrowth of any harmful chicory root. THE IMPORTANCE OF PREBIOTICS of the gut such as secretory immunoglobulin A (sIgA).indd 27 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:26 (Text) (Ray) #175 Dtp:225 Page:27 . you need to provide a congenial internal tious organisms and toxins. and various other are carbohydrates such as sugar and starch and inflammatory conditions in the gastrointestinal are found in all foods of plant origin. Because tract. In addition. garlic. radicchio. Your Immune and Digestive Systems: Your Internal Ecosystem at Work 27 4/13 4:10 PM 001-027_29786. the antibody naturally produced by the In addition to eating probiotic-rich fermented body to protect mucosal surfaces against infec- foods. Dietary fiber is the best known prebi. (Too much fiber at into smaller pieces that can be absorbed by the one time may cause temporary discomfort from gut. digestive health. species is indeed a worthwhile goal. The term OPTIMAL BALANCE IS WITHIN YOU “oligosaccharide” refers to a short chain of sugar As you can see.indd 27 2/4/13 4:10 PM 4/13 4:08 PM 001-027_29786. turn it into fuel. The on us as much as we rely on them for nourish- main plants containing FOS and inulin are leeks. but probiotic microbes can. meaning “few” a rainforest with a very complex web of life. Jerusalem artichoke. increase your fiber intake. Prebiotics chronic abdominal pain. We and sacchar.

thereby value.” — H i p p o c r aT e s For thousands of years.indd 28 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:28 . creating a more alkaline blood as well as an acidic environ- ment in your stomach. people Here is a summary of their benefits: around the world have fermented • They crowd out pathogenic bacteria. result- ing in increased amounts of vitamins and minerals.indd 28 2/4/13 4:11 PM 028-066_297 028-066_29786. and parasites and provide life-supporting probi- foods as a way to preserve them and otics to strengthen your immune system. which kills pathogens and is conducive for digestive system health. candida. 28 FERMENTED FOODS for HEALTH 028-066_29786. for their nutritional and therapeutic • They increase enzyme production. chapter 3 How Fermented Foods Support Good Health “All diseases begin in the gut. vitality. • They balance the body’s overall pH. • They enhance nutritional value in food. Including fermented foods in improving the digestive tract’s ability to absorb your daily diet supports health and and use food and nutrients.

your best strategy is to consume fermented foods on a daily basis. disease in the human body. called the innate (or nonspecific) immune system. urinary. stress. If the immune system function. that neutralize such at- tackers. and as we saw in chapter 2. and the beneficial flora in fermented every day your body is bombarded by bacteria. and sever- response takes over by engaging the natural killer ity of some degenerative diseases and improve cells to hunt down and kill the attackers. Digestive. This is the immune benefit. duration. How Fermented Foods Support Good Health 29 4/13 4:11 PM 028-066_29786. availability. and long courses of antibiotics interacting roles in health maintenance—both in upset the balance and provide bad bugs with the regulating and in stimulating the body’s responses ideal breeding ground. or in some cases prevent. is made up of physical barriers that prevent Fortunately. it won’t perform as well. disease. discuss the nutritional and therapeutic value your immune system responds with deeper at- of fermented foods and look at how they may tack against the pathogens. If you don’t an important role in determining health and take proper care of it. when the white blood cells produce specific antibodies. and reproductive tracts are system—and fermented foods hold many of the part of these barriers. resulting in diminished to foreign invaders. until it stops perform- digestibility of many essential dietary nutrients. If harmful bacteria are given the upper engine. several of these system’s responsive component known as the disease conditions. Many of us take our the preparation and process of fermenting immune system for granted or may think that food improves the quantity. If the barrier is weak. and allergic reactions. your beneficial bacteria in fermented foods are the body must maintain an ecological balance of “oil” that helps you maintain your immune system bacteria. acquired (or specific) immune system. But in order to The same is true with your immune system. and they are all lined with solutions. both T cells and B cells. and we’re invincible—that is.indd 29 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:28 (Text) (Ray) #175 Dtp:225 Page:29 . The protective component. ing optimally. A number of studies in humans and mucous membranes. digestion and compromised immunity.indd 29 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. In this chapter we’ll enemy attackers get past this first line of defense. And every day it’s the job of your immune system The action of probiotic microorganisms during to protect you from them. handle modern living’s damaging effects on your respiratory. The right nutrition can help your body not only IMMuNE-BOOSTINg EFFEcTS heal itself but also possibly even reverse chronic OF FERMENTED FOODS disease. The protect intestinal and immune function. environmental tive and a responsive component that play vital pollutants. The best defense is a good offense. hand in this delicate balance. But your immune The type and number of the gut bacteria plays system is not so different from a car. Your immune system comprises both a protec- processed and chemicalized foods. and we get sick. there are actions you can take to pathogens from entering the body. the door opens to infections. patho- animals suggest lactic acid–producing microflora gens slip right through and an adaptive immune can inhibit the incidence. foods substantially contribute to this goal.

functioning of the mucosal barrier brings the risk of serious disease. demon- fermented foods. When several strains of lactic acid bacteria. The body requires fifty essential vitamins and • The immune system plays an essential role in minerals each day to sustain optimal health. gut).indd 30 2/4/13 4:11 PM 028-066_297 028-066_29786. and medicine be because of their potential for regulating the thy food. bation of such diseases. production through stimulation of secretory IgA. The majority of evidence from strated decreased allergic responses in allergen- in vitro studies on both animals and humans sensitized mice after they were given strains of show that beneficial bacteria enhance mucus Lactobacilli orally. Several studies have suggested probiotics can be said more than twenty-five hundred years ago. 30 FERMENTED FOODS for HEALTH 028-066_29786. Such areas of study include the that we create the right environment that following findings: sets the foundation for good health to occur. natural tion of abdominal pain. such and constipation. believed that by increasing immune-signaling The secretory iga system serves as a first line of events of the gut microflora. such as inflammatory bowel disease (IBD) and Eating fermented foods increases the supply of Crohn’s disease. as Lactobacillus acidophilus. the father of modern medicine. and consequently a dysfunc- nutrients and enhances the absorption of these tion of the immune system can lead to exacer- nutrients in the body. of inflammatory bowel disease. they work synergistically and may further can Fermented Food Be Medicine? enhance the immune response.” It is through our food and nutrition immune system. and immunoglobulins. Lactobacillus rhamno- sus. such as immune-boosting effects of probiotics from food intolerance and nasal allergies. Beneficial bacteria also • another study showed lacto bacterial organ- enhance white blood cell counts. such as a reduc- biotics also increase macrophage activity. the modification of inflammatory-type diseases and it derives these almost entirely from food. immune-stimulating immune defense. and the alleviation of bloating. and any threat to the proper activity was also enhanced. useful in combating inflammatory-type diseases. Pro. which further testinal inflammation and permeability (leaky promote the protection of the immune barrier.indd 30 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:30 . flatulence. Hippocrates. A number of studies have showcased the • a study on allergy-related responses. a decrease in gastroin- killer cells. Although gut wall and thereby defends against invasion the mechanism for this was uncertain. • one study demonstrated probiotics’ usefulness which protects the mucosal barrier lining the in combating juvenile chronic arthritis. are consumed to- gether. and Bifidobacterium lactis. it is and colonization by pathogenic microorganisms. thus enabling isms were effective in reducing the symptoms an efficient immune response to pathogens. “Let food be thy medicine.

strawberries. plums. This is due mainly the immune system at the cellular level in elderly to the friendly bacteria that partially digest the subjects. kiwifruit. turnips. essential to life because the body needs them in nate distress symptoms unless you improve the small amounts to perform important functions. As a is located in and around the gut. Brussels sprouts. which can occur as a result of exposure fermented foods and probiotics. balance between the beneficial bacteria and the such as regulating metabolism and assisting the disease-causing bacteria that exist naturally in biochemical processes that release energy from your gastrointestinal tract. It makes good sense to digested food. have improved after being given Lactobacillus. beets. minerals. Classified as to high levels of antigens during early infancy. kale. citrus fruits. unfermented foods. Foods Rich in Vitamin c Cabbage. How Fermented Foods Support Good Health 31 4/13 4:11 PM 028-066_29786. B complex. The main vitamins that get a boost through fermentation are C. a higher rate than your body would do without them. onions. the process of At the other end of the age spectrum. fermented foods than we do from cooked or raw ceptible to having a weakened immune system.indd 31 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. probiotics fermentation increases the potency of many vita- have proven useful in boosting the functioning of mins. raspberries. Fermentation enables certain micro- fine-tune and strengthen this area with probiotic. Long-term stress of any kind may The Value of Vitamins result in permanent damage to beneficial flora. cantaloupe. and carrots are all excellent food choices high in vitamin C.indd 31 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:30 (Text) (Ray) #175 Dtp:225 Page:31 . cherries. your diet impacts your gut microflora. Studies have demonstrated that A significant body of research credits the ben- malnourished children and infants sensitive to eficial and therapeutic effects of consuming allergens. Probiotics also boost immune function in people NuTRITIONAL VALuE whose immune systems are not functioning OF FERMENTED FOODS optimally. collards. cauliflower. making the nutrients inside more bio- Because 70 to 80 percent of the immune system available and easier for your body to absorb. and K. A. It Vitamins are considered micronutrients that are will be almost impossible to permanently elimi. organisms to produce these essential vitamins at rich fermented foods. blueberries. Ultimately. tomatoes. and enzymes. we gain more vitamins and minerals from digestive system problems you are more sus. if you have result. Food and Drug Administration. pineapples. but stress can also damage the gastrointestinal microflora. food. papayas. Generally recognized as safe (Gras) by the U.s. peppers.

peaches. which is critical to brain function and is known to affect mood Foods Rich in Vitamins A and K • metabolizing cholesterol. wheat. • synthesizing collagen. kale. papayas. egg yolks. thereby increasing the body’s antioxidant that helps retard the aging process of ability to prevent certain cancer-causing com- cells and boosts the immune system by stimulat. Additionally. vitamin make their own vitamin C. hundred times more vitamin C from. rye. diabetes.indd 32 2/4/13 4:11 PM 028-066_297 028-066_29786. liga. stroke. gout. Swiss chard. broccoli. blackstrap molasses. cantaloupe. broccoli. soybeans. aspara- incidence of gallstones gus. dulse. an important structural but we will absorb up to three or possibly four component of blood vessels. The body • protecting cells and their DNa from damage requires this essential vitamin on a daily basis for and mutation. cauliflower. spinach. hyperten. for example. collards. tendons. ments. and bone fermented cabbage as sauerkraut than from • synthesizing the neurotransmitter norepineph. sion. animal livers. spirulina. in the through our diet. pounds from forming ing both the production and the function of leu. pumpkin. for example. allowing us to turnip. dandelion greens. cataracts. Because our bodies do not have the ability to kocytes (white blood cells). green leafy vegetables. sweet potatoes. oatmeal. beet greens.indd 32 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:32 . stressors and reducing risk for certain diseases Asparagus. dark artery disease. atherosclerosis and coronary Brussels sprouts. vitamin K. and even the common liver. cancer. and yellow squash are all better deal with both external and internal excellent food choices high in vitamin A. All fermented vegetables and following processes: fruits contain massive amounts of vitamin C. consider vitamin c. oats. proving blood flow through coronary arteries red peppers. cooked or raw cabbage. and cold yogurt are all excellent food choices high in • supporting the good gut bacteria and destroy. we must obtain it C is required for. or plays an essential role. ing harmful bacteria and viruses 32 FERMENTED FOODS for HEALTH 028-066_29786. • promoting healing of all cells. apricots. such as scurvy. carrots. • increasing cardioprotective capabilities by im- mustard greens. leaf lettuce. which helps support the body’s hundreds of metabolic functions. It is a powerful immune system. cabbage. which may have implications for blood cholesterol levels and the Fish liver oils. rine. garlic.

and plays a critical role in the immune system by helping make white blood cells. corticosteroids such as cortisol and epinephrine. and watercress are all excellent choices that are high in B-complex vitamins. it aids in the correct diabetes. liver. whole grains. • B5. including the B-complex the body does not store them. viruses and harmful bacteria. How Fermented Foods Support Good Health 33 4/13 4:11 PM 028-066_29786. kelp. Vitamin A is essen- • B1. reproduction. and B12 minimize or even eliminate depression. brewer’s yeast. kidneys. raisins. It plays a key role in keeping calcium in • B1 is essential for proper digestion and produc- the bones from migrating into the arteries. wheat bran. fats. plums.indd 33 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. the beneficial flora in fermented foods each member of the B complex has a unique do just that. and energy. Vitamin A and its body against disease. plays an important role in blood sugar regulation. and folic acid. B6. functioning of the adrenal glands as well as the production of some hormones and nerve- regulating substances. Friendly flora help manufacture several other All B vitamins are water soluble. peas. B6. oatmeal. thus tion of hydrochloric acid in the stomach. Fermented foods are also rich in the antioxidant vitamin K. niacin (B3). rice in response to stress through the synthesis of bran. and biotin convert glucose into night vision. dried prunes. and other vital organs. peanuts. structure and performs a distinct function in Fermented foods also contain high amounts of the body: vitamin A. riboflavin (B2). B vitamins. and retinoic acid. lungs. and folate lower the risk of heart disease. tial for the health and maintenance of the heart. B3. cobalamin nutrients necessary for us to make them. B6. asparagus. sential nutrient necessary for blood clotting and and carbohydrates. biotin. includ- • B5 and B6 help fight infection to protect the ing retinol. pyridoxine (B6). poultry. A deficiency of any of these vitamins cellular communication. It is an es- they assist in the metabolism of proteins. broccoli. counterparts are involved in immune function. which fight off • B12 helps reduce or eliminate anemia. egg yolks. Brussels sprouts. bone growth. • B2. B5. Foods Rich in B- B-complex Vitamins • B5 is chiefly responsible for releasing hormones Brown rice. spirulina. Because (B12). meaning that essential vitamins. it is of vitamins—thiamin (B1).indd 33 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:32 (Text) (Ray) #175 Dtp:225 Page:33 . These vitamins help of their ability to manufacture the full complex of produce energy and maintain cellular functions. utmost importance that our daily diet provide the pantothenic acid (B5). Therefore. legumes. port. pork. • B5 is necessary for healthy functioning of the which helps with prevention or management of entire nervous system. a group of fat-soluble retinoids. most nuts. dulse. It acts as an antioxidant leads to lethargy and fatigue. where helping to prevent atherosclerosis.

selenium. sardines. highly reactive and are produced by every cell potassium. resveratrol in grapes. and phosphorus) and micro-minerals. nessed in cancer or the kind of cell death seen me seeds. has been shown to significantly reduce oxidative stress by neutralizing free Zinc is another mineral that is increased through radicals. and the increases the level of antioxidants in food (lyco- growth of reproductive organs in both men and pene in tomatoes. magnesium. and nervous system function. The molecules can also come to us from the silicon. and beta-carotene in carrots). which is critical for strong bones and act on the DNA of cells. legumes. iron. particu- but it is made more available for uptake in the larly vitamin C. chromium. lima beans.indd 34 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:34 . environment. salmon. stress may enhance longevity and even protect Zinc is vital for a healthy immune system. made by the body. The Significance of Minerals Augment Antioxidants Minerals are naturally occurring substances Large amounts of antioxidants in fermented that your body requires for proper function and foods help keep free radicals in check.indd 34 2/4/13 4:11 PM 028-066_297 028-066_29786. sesa. well as increases antioxidant enzymes that are brewer’s yeast. through their interactions with oxygen. soy. and dark green leafy vegetables. The free Fermentation increases certain minerals like oxygen atoms that are in a highly reactive state calcium. prostate gland function in men. and soy foods. There are two main groups of minerals: radicals are single atoms of oxygen that are macro-minerals (calcium. leading to mutations. Zinc is found in kelp. Fermentation healing. but they can still damage cells boron. 34 FERMENTED FOODS for HEALTH 028-066_29786. C in cabbage. heart. as beans. and Extensive DNA mutations by these free radicals muscle growth and contraction. The benefits of reducing oxidative the fermentation of legumes such as soybeans. oats. mushrooms. in aging. also known as trace minerals (copper. and whole grains. sunflower seeds. dulse. wound the body from developing cancer. and zinc). manganese. The presence of antioxidants. of the body as an end product of metabolism. Free structure. vitamin women. Calcium is found lead to uncontrolled cell division that is wit- mostly in dairy products. sodium. found in fermented vegetables body through fermented dairy products. teeth. iodine.

Apart from slowing down the works. our bodies could not utilize vitamins or digest food rather than run your metabolism and minerals from food. They help break down food organs. Unfortunately. and without foods. • Food enzymes from raw foods start food digestion and help the digestive enzymes run more efficiently. and could poten- tissues. foods that deplete your body’s ability to make fermented foods are loaded with enzymes that enzymes. includ. however. at high temperatures takes place in the human body.indd 35 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. Enzymes. fragile enzymes get are necessary for every chemical reaction that denatured. and their main job is to keep everything tially be a contributing factor in cancer. When the diet consists of possible. ing maintaining the health of our organs and such as arthritis and asthma. enzymes help build our bodies from too many cooked foods and not enough raw proteins. and chronic degenerative conditions. working properly. and carbohydrates. thus making life (above 106°F [41°C]). such as bacterial • Metabolic enzymes run our bodies. and carbohydrates and breaking them down into components that can be absorbed into the bloodstream and carried throughout the body. There are immune system could make you more suscep- three main types of enzymes: tible to both acute conditions. How Fermented Foods Support Good Health 35 4/13 4:11 PM 028-066_29786. fats. fat.indd 35 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:34 (Text) (Ray) #175 Dtp:225 Page:35 . most foods require specific enzymes lism. can be thwarted when your diet contains heavily processed. metabolic enzymes are called in to help them. or inactivated. sugary In addition to beneficial microorganisms. • Digestive enzymes are responsible for digesting protein. the Miracle Workers enzymes’ efforts. A less efficient metabolism and a weakened to liberate their nutritional potential. this into simpler components that can be absorbed can pose all sorts of problems to your metabo- by the body. infections.

to control a number of chronic diseases ranging from obesity. enzyme deficiency caused by the standard amer. health- enzyme-rich. live foods depletes the body’s building. which are rich in digestive enzymes. help improve digestive processes. a diet that is poor in ly. bloating. the enzymes found in fermented foods union of both nutrition and medicine. ultimately provide you with increased energy We may not fully understand the mechanism levels and reduce the effort exerted by your body by which each of these diseases is ameliorated. enzyme destruc- and acid reflux. tabolism and organs running smoothly. Fortunate- to poor health. cramps. They’ve mented foods are the answer: they are extremely been found to reverse some diseases and prevent rich in enzymes and are an effective and efficient others. toward digestion. For- a path through the confusion into a harmonious tunately. cardiovascular disease. raw fer. raw. denatured proteins.indd 36 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:36 . causing consti- In a world where fast foods.indd 36 2/4/13 4:11 PM 028-066_297 028-066_29786. and hyper- Fermented foods. and this produc- have become the standard by which we evaluate tion slows down with aging. A growing body of evidence confirms that way to rebuild your digestive system and replen. we do know these bacteria strengthen spared the task of digesting food and can return the body’s army of antibodies to help combat all instead to their normal job of keeping your me- these diseases. enzymes HIV and even cancer to psychological conditions. 36 FERMENTED FOODS for HEALTH 028-066_29786. By supporting and from immune dysfunction diseases such as the increased absorption of nutrients. probiotics improve digestive- amounts of foods that contain enzymes. flatulence. DISEASES HELpED By ica diet will ultimately lead to poor digestion and FERMENTED FOODS diminished nutrient absorption. heartburn. and vitamin. multiple sclerosis. The lack of digestive our nutritional choices. Your body produces only a finite tion. It’s essential that you consume adequate As we’ve seen. fermented foods’ natural antibiotic. and disease-preventive qualities provide supply of digestive and metabolic enzymes. the best options for a enzymes caused by aging and poor diet gives rise healthy and long life can be daunting. dized fats. certain probiotic strains of Lactobacilli are able ish your supply of enzymes. can matoid arthritis. particularly vegetables and tension to autoimmune diseases such as rheu- fruits. system and immune-system function. Your metabolic enzymes are however. anti-nutrients. oxi- pation. and diabetes. Over time. can help replenish enzymes and restore diges- tion.and mineral-depleted foods amount of enzymes in a lifetime.

elie Metchnikoff first presented the concept Most probiotics fall into the group of organisms of probiotics in his 1907 book. The beneficial microorganisms help lay the number of bowel movements. they • stomach flu are ten times larger in size than bacteria and can cause imbalances in the bacterial levels. written from the Pasteur Institute Lab in Paris. Fermented the foundation that provides the right environ- foods help create an ideal breeding ground for ment for optimal digestion to occur. closer look at a few of the digestive complaints that can be alleviated by eating and drinking fermented foods. • lactose intolerance S. including inflam- the importance of probiotics and the benefits of matory bowel disease (IBD). is not part of the • irritable bowel syndrome (iBs) naturally occurring gut flora.indd 37 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:36 (Text) (Ray) #175 Dtp:225 Page:37 . small intestinal bac- fermented food to health. • viral gastroenteritis been shown to have numerous health benefits. It has. including clearing the skin and controlling • antibiotic-associated diarrhea diarrhea caused by antibiotics. It has also been used effectively in people benefits from foods. How Fermented Foods Support Good Health 37 4/13 4:11 PM 028-066_29786. however. The Prolongation of known as lactic acid–producing bacteria. and severity of these gastrointestinal consumed fermented milk as part of their regular illnesses: diet. Research decomposition of gut microflora. Although yeasts • traveler’s diarrhea make up only 0. After noticing validates that the lactic acid produced from that Bulgarians had longer life spans. and fermentation is espe- with Crohn’s disease by supporting growth of cially powerful in helping heal digestive system beneficial bacteria and significantly reducing disorders. This landmark study brought to the fore • inflammatory bowel disorders. and ulcerative colitis • celiac disease A Friendly yeast • peptic ulcers Another type of probiotic. boulardii enhances levels of gut secretory IgA • infant’s colic and inhibits the growth of the pathogenic yeast The magic of fermentation lies in how it makes it Candida albicans by producing lactic and other easy for your digestive system to gain maximum acids. he carefully beneficial bacteria can decrease the incidence. a yeast called • Helicobacter pylori infections Saccharomyces boulardii. which Life. Let’s take a these friendly helpers.1 percent of the gut flora. terial overgrowth (SIBO). studied their lifestyle which revealed that they duration.indd 37 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. Dr. help acidify the intestinal tract and protect us He discovered that fermented milks reversed the from overgrowth of harmful bacteria.

people who cannot digest it. two bacteria that fer- ment lactose. a milk sugar–digesting enzyme. increasingly lactose intolerant as they grow older. Lactose is a sugar. Studies have shown mented milk was able to return the gastric mu. tion by Helicobacter species. researchers found that there was a drastic reduction in the number of gastrointestinal diseases among those kids who drank the fermented milk. These bacteria convert the lactose into lactic acid. after a child affects 80 percent of the population worldwide. Milk: It Does a gut good A 2010 study on the effects of milk fermented with Lactobacillus casei on the degree of ill- ness among kids between three and six years old found that there was a decrease in the rate of common infectious diseases among the kids who drank the special milk.indd 38 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:38 . It tase. or Lactobacillus bulgaricus. 38 FERMENTED FOODS for HEALTH 028-066_29786. Many people become a number of factors that include stress and infec. which was 19 percent lower than that of the control group. bloating. Furthermore. the effective. A is weaned off mother’s milk. diarrhea.indd 38 2/4/13 4:11 PM 028-066_297 028-066_29786. In addition to the decreased severity of the illnesses. caused by cent of adults worldwide. eliminate symptoms of—lactose intolerance by ness was similar to that of a commercial drug eating yogurt that is rich in Bifidobacterium bifidis commonly used in the treatment of gastritis. 2010 study published in World Journal of Gastro. cosa to healthy levels. milk fermented with Streptococcus thermophilus gas. commonly referred to as milk sugar. and sometimes nausea in on chronic gastritis. Chronic Gastritis Lactose Intolerance This is a condition that includes inflammation or Lactose intolerance affects an estimated 75 per- irritation of the lining of the stomach. a bacteria that has generally because the body stops producing lac- been implicated in gastric and duodenal ulcers. They found that the fer. resulting in a product that is more easily digestible. that is pres- enterology investigated the therapeutic effect of ent in dairy foods and causes stomach cramps. that it’s possible to control—and in some cases.

Many of these disease conditions bacteria within the dominant phylum. the results of orally administered can be made for each of the following chronic F. but a probiotic case kill bad bacteria. the immune system. is houses the bulk of your immune system. researchers found a decrease patients with physically and emotionally debilitat- in the abundance and biodiversity of intestinal ing symptoms. prausnitzii suggest counterbalancing effects on conditions. Though it didn’t conditions is in its infancy. keeping the bacteria inside you happy and in It affects men and women equally and tends to balance. prausnitzii. How Fermented Foods Support Good Health 39 4/13 4:11 PM 028-066_29786. run in families. Because the digestive system major member of Firmicutes.indd 39 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. Numerous clinical studies conducted over the In a 2008 French study conducted on Crohn’s years confirm that probiotics can bring relief to disease patients. have overlapping symptoms with an immune Scientists observed that a reduction of a system connection. In subsequent studies they doses of beneficial flora by consuming probiotics found that F. does this guarantee a healthier. prausnitzii led to significantly lower and fermented foods. there are appear until triggered by the presence of bacteria a variety of proposed beneficial health effects or a virus that provokes an abnormal activation of of probiotics in other chronic health conditions. too. Firmicutes. Researchers believe that Crohn’s happier you! disease has a genetic basis. Research into the causality proinflammatory cytokines and exhibited the and effectiveness of probiotics on many of these highest anti-inflammatory profile. Crohn’s Disease A well-balanced gut microflora with a strong population of probiotic bacteria goes a long way Crohn’s disease is an inflammatory bowel disorder toward ensuring healthy functioning of the diges- that usually affects the lowest portion of the tive tract. F. but that it doesn’t Apart from gastrointestinal disorders. By the digestive tract.indd 39 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:38 (Text) (Ray) #175 Dtp:225 Page:39 . it makes associated with a higher risk of recurrence of sense to strengthen this area with therapeutic Crohn’s disease. dysbiosis and is a promising probiotic strategy in Crohn’s disease treatment. but it can occur in other parts of in your body as you would a beloved pet. Feed and nurture your friendly bacteria small intestine. so. from the mouth to the anus.

It is the most common cause of system develop regulatory T cells. reduce toxins and rebalance the gut microflora to reduce infectious agents. 40 FERMENTED FOODS for HEALTH 028-066_29786. and small bowel bacte- inflammatory allergic disorders such as food rial overgrowth is common. Grave’s disease. immune system. Changes in gut microflora can cause vulnerability Rheumatoid Arthritis to food and environmental allergies and bring on Approximately 350 million people worldwide suf- attacks of asthma. Probiotics help the immune fer from arthritis. deformity. Arthritis is the inflammation of one or more joints and is characterized by pain and stiff- Autism ness.indd 40 2/4/13 4:11 PM 028-066_297 028-066_29786. and a diminished range of motion. scleroderma. and food tis. multiple sclerosis. psoriasis. Hashimoto’s disease. lupus. striking one in five turn off inflammation throughout the body and adults and limiting the ability of nearly 21 million improve immune function. Probiotics can help sensitivities and rhinitis. and Sjo- tion of pathogenic bacteria. hay fever. swelling. Supplemental probiotics and the fer- Probiotics help eliminate toxins from the body mented foods that contain them have proven to and restore gut wall integrity to enhance diges- be effective in reducing inflammation associated tive system and immune system function. Probiotics help through are showing that children and adults with autism modulation of inflammatory responses. type 1 sensitivities) and microbial activity. which can help disability in the United States. Studies have shown gren’s syndrome) have definite digestive system that infants receiving Lactobacillus GG in their components. Studies with rheumatic arthritis. people. Allergic Diseases Autoimmune Diseases There are strong connections between allergic Autoimmune diseases (rheumatoid arthri- diseases (including rhinitis. Probiotics diabetes. serve to boost immunity and prevent coloniza. There are usually inflammation and formula showed significant improvement against malabsorption issues. Guillain-Barre syndrome.indd 40 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:40 . directly often have higher amounts of gut pathogens and in the gastrointestinal tract and indirectly in the have more gastrointestinal problems. Let’s examine a few of Asthma these conditions helped by bacteria.

researchers Biologists at california institute of Technology tested the effect of dietary therapy with Lactoba. Poor nutrient absorption. or antibiotic use—this can result in dysbiosis.indd 41 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:40 (Text) (Ray) #175 Dtp:225 Page:41 . which disrupts the balance Multiple Sclerosis between pro. nervous system during an attack of Ms. Although the underlying cause of MS therapeutic program directed toward MS. suggest that microorganisms play a role in the cillus GG or bovine colostrum on thirty patients onset or progression of the disease and that with juvenile arthritis for two weeks. Probiotics have the ability to reduce such of gut bacteria becomes imbalanced—say. It affects an estimated 2. the study showed that specific meable and can lead to dysbiosis and serves as a bacteria in the intestines can affect the central link between gastrointestinal inflammatory dis. These findings reveal erative disease of the central nervous system. gut bacteria may be the missing environmen- ers observed that gut defense mechanisms are tal component. the gastrointestinal tract becomes per. The re- orders and extra-inflammatory diseases such as searchers concluded that when the composition arthritis. inflamed. that intestinal microflora profoundly affect the including the brain. changes in the diet. and a buildup of toxins in the body also are important factors. In a 1997 study conducted in Finland. food intolerances or allergies. The research. stress. both harmful and sponses. degen. the team of biologists disturbed in chronic juvenile arthritis.5 million people and fermented foods may prove beneficial in a worldwide. from permeability and control allergic inflammation. The probiotics showed potential to helpful.and anti-inflammatory bacteria and Multiple sclerosis (MS) is a progressive. The symptoms may myste- riously occur and then disappear. is not fully known. How Fermented Foods Support Good Health 41 4/13 4:11 PM 028-066_29786. leads to diseases like Ms. In 2010. and optic immune responses and suggest that probiotics nerve. thus lowering inflammation. which conducted studies on mice to determine how exerts a direct effect on immune system re. spinal cord. When allow the disease symptoms of MS to develop. affect the immune system’s inflammatory reinforce the mucosal barrier mechanisms in response and thus create conditions that could this disorder.indd 41 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. profoundly gut microbes. it is widely believed to be an autoimmune disease influenced by genetic and environmental factors. Interestingly. and symptoms are often preceded by stress and poor nutrition.

have been ics in lowering blood cholesterol. Probiotics can type 2 diabetes were found to have a moderate reduce arterial inflammation (inflammation cre- imbalance in gut bacteria. While additional research is needed. Several animal studies have the bacterial cell wall. Coronary heart identified several mechanisms at play. A variety of research published in the September 2009 issue of International Journal of Molecular Blood Cholesterol Sciences found probiotics to be beneficial in the treatment of high blood pressure. After four disease. These changes strokes. In preliminary studies. including insulin resistance The World Health organization estimates that and diabetes. is the most common form of obese characteristics. which occurs as a result of toxins narrowed and hardened due to an excessive that are released by bacteria after destruction of buildup of plaque). with a starter containing Lactobacillus helveticus and Saccharomyces cerevisiae showed reductions in systolic and diastolic blood pressure. More elderly patients who consumed fermented milk clinical research is needed.indd 42 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:42 . high-carbohydrate diets have people worldwide each year. which is caused by a narrowing of the weeks of high-fat feeding. low-carbohydrate diet. these preliminary studies are most encouraging. ship between gut microbes and diabetes. acidophilus. specifically shown to reduce LDL (bad) cholesterol and LDL. Other ing high blood cholesterol and the associated mechanisms linking gut microbiota to obesity. Further. especially L. Obesity studies conducted on coronary heart disease affects some 17 million mice fed high-fat. blood cholesterol levels by breaking down bile in the gut. specifically lower levels ates blockages) by supporting development of of butyrate-producing bacteria. Diabetes Cardiovascular Disease Mounting evidence suggests a relationship exists between gut microbiota and its role in obesity- and Hypertension related disorders. which subsequently leads to a reduced risk triglycerides. More studies T cells that help reduce inflammatory responses need to be conducted connecting the relation- throughout the body. risk factors for atherosclerotic cardiovascular related disorders include chronic low-grade disease (a condition where the arteries become endotoxinemia. accompanied by an altered heart disease and can lead to heart attacks and composition of the microbiota. Preliminary evidence suggests that both were totally reversed after a shift back to the prebiotics and probiotics are beneficial in lower- original low-fat. and changes in gut-derived demonstrated that lactic acid bacteria may lower peptide secretion. the mice exhibited coronary arteries. 42 FERMENTED FOODS for HEALTH 028-066_29786. in a 2012 Chinese study.indd 42 2/4/13 4:11 PM 028-066_297 028-066_29786. but the research is promising. which enters the blood as cholesterol. people with thus inhibiting its reabsorption. through various mechanisms which of hypertension that is often associated with may include binding to and preventing LDL from coronary heart disease. being released back into the bloodstream. The studies and Hyperlipidemia demonstrated the supporting role of probiot- Probiotics.

temic tumors while the comparative immune soy sauce (shoyu). Halle. they produce • a 2012 study conducted at the University of compounds that inhibit the growth of tumor North carolina showed that orally adminis- cells. In the study. inhibit tumor formation in mice. demonstrated that fer- ognized as safe (GRAS).indd 43 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. in Japan. Finally. probiotics improve detoxification of trated probiotics reduced the establishment ingested carcinogens. Probiotics alter the terrain of the benefits probiotics confer are via modulation of intestine. the animal studies directed die (a process known as apoptosis). Probiotics at fighting various forms of gastrointestinal tract– improve absorption and assimilation of proteins. distilled spirit (shochu). Growth of secondary tumors was also inhibited following tumor resection. in Germany. ability and exhibited tumor-inhibiting abilities. only animal studies have investigated the direct effects of probiotics on immune responses There is evidence suggesting that probiotic on cancer and tumor regression. Molds also have been mented wheat germ extract contains naturally found to impart anticancer properties through occurring substances that prevent the prolifera- fermented food. tested the antioxi. enhancement of natu- metabolic activities of pathogenic bacteria that ral killer cell (NK) activity. and growth of colorectal cancer cells in mice. Colorectal Cancer To date. These molds have been used for manufacturing fermented • a 2011 study conducted by the University of foods for many years and are generally rec. Probiotics produce metabolic products make the destruction of infected cells in the body that improve a cell’s ability to die when it should more effective. including rice wine casei strain Shirota developed fewer sys- (sake). They also stimulate tion. in slovak republic. and reduction of proinflammatory cytokines growth of friendly bacteria to guard the immune are a few of the mechanisms by which probiotics system and better defend against cancer cell have been shown to improve immunity and to growth. Specifically. Too • a 2010 study conducted in the United Kingdom Japan is well known for its consumption of demonstrated that mice fed the Lactobacillus traditional fermented foods. demonstrated the protective effect of prebiotics How Fermented Foods Support Good Health 43 4/13 4:11 PM 028-066_29786. produced by the molds used in wheat germ extract was also effective in reduc- fermented foods. Additionally. The evidence bacteria might reduce cancer risk through several accumulated thus far suggests that the health mechanisms. and dried bonito (katsuo- responses in non-probiotic-fed mice declined bushi). Molds Fight cancer. related cancers are encouraging. The study showed that fermented dant derivatives .indd 43 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:42 (Text) (Ray) #175 Dtp:225 Page:43 . they • a 2012 study conducted by the institute of were shown to have high free radical–scavenger experimental Medicine. T cell and B cell stimula- may generate carcinogens. examples: bolism of the host. such as Aspergillus and Eurotium. Here are some vitamins. apoptosis. So far. and minerals to increase healthy meta. soy paste (miso). which are all manufactured using molds markedly during tumor development. they were found to ing the chances of cancer reoccurrence. thereby decreasing populations or immune system function. A 2010 study conducted at tion of colorectal cancer cells and cause cell Nagoya University.

Eczema and Atopic Dermatitis Dermatitis is an allergic response. manganese. they are not without their side effects. all long-term use of chemical medications. depleted of many essential nutrients.indd 44 2/4/13 4:11 PM 028-066_297 028-066_29786. But with there was an enhanced production of short.) The study showed high-fat diet (called the ketogenic diet). indicates digestive abnormalities— specifically compromised gut flora—which has been shown to improve through daily supple- ment of probiotics. or apoptosis. B3. all of which play milk fermented with Propionibacterium a potential role in causing seizures. which acted as the protective epilepsy is a common neurological disorder factor against colon cancer. minerals. and some can • in another study. probiotic-rich fermented foods can be of thera- in human gastric cancer cells. particularly Lactobacillus GG. some re- searchers say. rats that were treated to damage the mucous lining in the gastrointestinal yogurt fermented with Lactobacillus delbrueckii tract and disrupt the microbial composition. Patients must compensate for such deficiencies as B1. and essential fatty acids. leaving the person rectum. Researchers peutic value by repopulating the digestive tract speculate that long-term use of such milk may with the beneficial bacteria and helping repair prevent the development of gastric cancer. the discovery of anticonvulsant drugs in the late chain fatty acids. on colon cancer in rats. and Streptococcus salivarius showed drastic re- duction in the formation of clusters of abnormal seizures place enormous demand on the nutri- tubelike glands in the lining of the colon and tional status of the body. As with Lactobacilli and Bifidobacteria. other nutritional deficiencies. digestive and immune system function. Probiot- which affects nearly 1 million people each year ics can help restore digestive system function worldwide. acidophilus in the colon. and folic acid. dietary measures took a backseat. which. increase levels of it has been suggested that seizures often result Bifidobacteria and L. we discussed in chapter 2. from a damaged gut wall (leaky gut) and from When used along with probiotics from fer. Prior to anticonvul- mented foods. (Prebiotics. and improve absorption of important vitamins. which boost the growth of 1930s. which among patients with gastrointestinal tract issues. as well as a reduction in colonic tumors. researchers found that B6. The consumption of Epilepsy prebiotics increased the number of Lactobacilli in the stomach.indd 44 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:44 . This is where freudenreichii caused cell death. 44 FERMENTED FOODS for HEALTH 028-066_29786. treatment was only accom- by creating an ideal breeding ground and plished through dietary supplements and a crowding out bad bacteria. • in a 2012 French study. they aid and benefit the colon sant medications.

Lactobacillus plantarum. L. Not surprisingly. but L. and L. pathogens and cancers to thrive because the tive function. Medical histories of people with fibromyalgia the World Health organization estimates that often point to triggering events such as a viral or more than 60 million people have been infected bacterial infection. effects compared to conventional treatment that Though the exact cause of fibromyalgia is not could disrupt the origin of He and lower the risk fully known. fibromyalgia is characterized by generalized ach. from antibiotics to antidepressants. have been shown to have superior therapeutic ing. Since the beginning of the HIV epidemic in 1981. Both cause debilitating fatigue. acidophilus. How Fermented Foods Support Good Health 45 4/13 4:11 PM 028-066_29786. digestive system. and nervous system connection. of bleeding. syndrome. and intestinal flora. thereby reducing and mineral deficiencies are also prevalent. which appears of inflammatory bowel disorders and intestinal early in HIV infection and leads to greater domi- bacterial overgrowth. dysbiosis (including candida and immune system can no longer fight off infections parasites). pain. This destruction reduce these symptoms. Malabsorption and vitamin nance of potential pathogens. sorption are common problems in people with ing conditions and accompanying symptoms. as well as to restore that it would normally be able to prevent. fibromyalgia and many more from chronic fatigue such as Bifidobacteria. and tenderness throughout the body. to bacterial infections.indd 45 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. HIV possibilities of probiotics on these conditions. More levels of Bifidobacteria and Lactobacillus spe- research is clearly needed into the therapeutic cies and increasing mucosal inflammation. there is usually an immune system. syndrome (AIDS). a condition that attacks the and inflammation throughout the body as well immune system by destroying important cells as immune system challenges. as well as candida yeast virus that causes acquired immunodeficiency infections.indd 45 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:44 (Text) (Ray) #175 Dtp:225 Page:45 . pain. Often the patient has been with HIV worldwide and approximately 30 million prescribed a number of pharmaceuticals ranging people have died of AIDS. it’s important to address diges. People with fibromyalgia have nutritional HIV Infection deficiencies and often have digestive system Human immunodeficiency virus (HIV) is a disorders such as IBS. This can lead to chronic fatigue. painkillers. immune system function. delbrueckii bulgaricus. All HIV because bacterial overgrowth and dysbiosis of these medications upset the delicate balance can easily occur from the patient’s susceptibility of the microflora and alter the pH in the gut. casei. This can be a result of the The patient is then prone to acquiring a variety disturbance of the microbiota. Probiotics can that fight disease and infection. Fibromyalgia and Chronic Hepatic Encephalopathy (HE) Fatigue Syndrome This brain condition occurs when the liver can Approximately 10 million Americans suffer from no longer detoxify the blood. nutrient deficiencies and malab- and steroids in an effort to address the underly. patients often have frequent episodes of diarrhea and vomiting along with the malabsorption of important nutrients that are associated with it. When treating chronic of immune system cells allows life-threatening fatigue syndrome. Certain probiotics.

indd 46 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:46 . Probiotics can improve the Probiotics improve stomach acid production. Probiotics have direct enhancement effects Kidney Stones on the immune response and defend against invading pathogens. The probiotic bacteria Lacto- two to five. there are more than 1 billion overweight children congenitally exposed to HIV who were adults. which was created locally in a community People who adhere to the standard American diet kitchen. early 1980s the prevalence of childhood obesity tion with Bifidobacteria. Overall. and at least 300 million of them suffer characterized as having failure to thrive. Obesity oral administration of Lactobacillus plantarum Obesity is a major global health concern. Now. The im. ing more common in children who are not just gether and work synergistically. had fewer episodes hydrates. has tripled among youth aged six to eleven. in America alone has more than tripled among adolescents and teens aged twelve to nineteen. Since the the case when Lactobacillus is used in conjunc. processed carbo- ly fewer fungal conditions. almost all seem to have the biggest challenges with weight of the participants gained weight had significant. a study conducted in Tanzania. from obesity. and convert food into energy—could probiotics offer a solution? 46 FERMENTED FOODS for HEALTH 028-066_29786. gut’s terrain and strengthen both immunity and which helps break down proteins for nutrient digestion. had greater levels of a number of fruits not only adds fat and calories to the body nutrients. in 2003. It used to be seen primarily in mune response may further be enhanced when adults over the age of forty-five. World- influenced growth and immune development in wide. it’s becom- one or more probiotic strains are consumed to. After beginning to eat yogurt. bacillus rhamnosus GR-1 was used to make the yogurt. This seems to be becoming obese. that administering probiotics has proven effective against infectious diarrhea associated with HIV. and low in fresh. According to the four trials Cornell conducted.indd 46 2/4/13 4:11 PM 028-066_297 028-066_29786. absorption. as well as inhibits growth of patho- genic bacteria. Given that the microflora contributes to for using probiotic-rich fermented foods in metabolism—how quickly we burn off calories treating HIV. raw vegetables and of diarrhea. and showed a substantial decrease in but also influences the internal environment of fatigue. issues. africa. but morbidly obese. A diet high in sugary. Probiotics also correct the body’s Supporting research conducted at Cornell Uni- pH levels by preventing the buildup of uric acid versity in children with HIV infection have shown that causes kidney stones. and sought to assist HIV/AIDS patients by using has more than doubled among children aged probiotic yogurt. this has promising implications gut flora.

one that avoids gluten and includes vitamins and minerals. and more associated with distress that affects how a person research is needed on humans. and enzyme con. compulsive disorder. which might have management of schizophrenic patients with a conceivable therapeutic implications. folic acid. as well as enhance their bioavailability and upper hand in the digestive tract. and perceives. feels. symptoms of these disorders in both children and adults. The gastro- important role in breaking down the food we eat. gut to the brain. we can define psychiatric studies conducted to date in regard to micro. How Fermented Foods Support Good Health 47 4/13 4:11 PM 028-066_29786. and bell-McBride. disorders as a psychological pattern of behavior flora have focused on animal models. In studies conducted at Washing- which. Psychiatric Diseases tain. Natasha camp- an important factor in metabolism. as well as minerals such as findings. and dyslexia. obesity. tor in the development of obesity and diabetes is clearly needed. successful has a microbial component. has been More research on gut microbiota as a causal fac- well documented. mineral. but the studies so far are Dr. and creating nutrients the toxins that are produced by abnormal microflora. are then ton University on human twins. the thinks. in the two dominant groups schizophrenia is a prime example. these friends with benefits also help a constant river of toxicity that flows from the our body absorb more nutrients. that when pathogenic microbial flora get the tent. zinc. and C. indicate that obesity magnesium. due to a weakness in the gut wall. substantial differences the body. which help break down otherwise with depression. MD. immunity. and manganese. it produces assimilation.indd 47 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:46 (Text) (Ray) #175 Dtp:225 Page:47 . though preliminary. However. B3. nutritionally balanced diet. Given that the friendly bacteria in further by exploring the gut flora connection to a fermented foods manufacture important vitamin. in turn creating inflammation. obsessive- indigestible foods. body can use. acts. The study also showed a de. This toxicity is likely behind the ing less calories. Campbell-McBride expanded this research encouraging. intestinal tracts of these patients contain many contributing enzymes. Most of the obesity In the broadest strokes. patients are also dealing with digestive disorders and that there is a link between mental illness evidence shows that our microflora play an symptoms and abnormal gut flora. indicating an overall reduction in often deficient in such vitamins as B1.indd 47 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. possibly requir. were found in the composition of the gut micro- flora—specifically. where one twin absorbed into the blood and spread throughout was obese and one lean. Her work revealed and increase protein. explains that most psychiatric diabetes. Studies have crease in the diversity of microbes that contribute confirmed that people with schizophrenia are to metabolism. These B12. the Bacteroidetes and the plicated disease to diagnose and often overlaps Firmicutes. it is a com- of beneficial bacteria. variety of psychiatric disorders. we do know that a digestive component and damaged metabolism exists. bipolar disorder. In her book Gut research provides confirmation that microflora is and Psychology Syndrome (GAPS). Although the precise cause of obesity is uncer. B6.

them for their preventive effects against both and they’re now receiving support in establish- acute and chronic diseases. but if we ferment them we can These include bacterial and yeast vaginitis. Raw foods can provide much in the way of nourishment. Think of them as the forgotten superfood that they truly are. to maintaining good health. Toxicity created by the abnormal microflora in FERMENTED FOODS TO THE REScuE the person’s gastrointestinal tract could poten- What can we do to inhibit any unfortunate tially have a negative impact on the brain and cycle of disease or stave off new diseases from lies behind many psychiatric disorder–related forming? Ideally. and by providing a bacterial barrier and my family’s daily diet for a couple of years. as opposed to relying solely toxicity. of fermented foods are foundational for building ies are critically needed to evaluate the positive optimal health. Considering the known benefits of probiot. a healthier diges- tive system. also harness their probiotic qualities. well-controlled human stud. Lacto-fermented foods are a holistic perspective. raw exacerbate sinus symptoms. Probiotics promote activity against pathogenic bacteria species. foods are a great selection because they provide their own enzymes. From higher levels of energy. clearer. Their continued use is essential them. and thus reduce the risk of to amaze me. They also cleanse and de- Urogenital Infections toxify us. Consuming lacto-fermented therefore in order. as such. possibly by producing an acidic I’ve been adding fermented foods to my own environment.indd 48 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:48 . including a reduction of the natural way to stimulate the body to produce its abnormal flora inhabiting the patient and causing own stomach acid. it will also be able to provoke the pancreas to do mune tolerance toward potential allergens that its job by secreting its own enzymes as well. younger-looking skin. it makes sense to regularly consume by civilizations around the world for centuries. 48 FERMENTED FOODS for HEALTH 028-066_29786. Once the Sinusitis stomach acid is able to properly digest the food. In part 2 we’ll explore how to make fermented food a natural and enjoyable part of your daily fare and discuss easy ways to transition them into your and your family’s lifestyle. however. They’ve been used ics.indd 48 2/4/13 4:11 PM 028-066_297 028-066_29786. able to interfere with the ability of the pathogens and the health benefits and results continue to colonize the vagina. Dietary and nutritional adjustments are on a supplement. it is recom- by adding fermented foods (rather than supple- mended that treatment be approached from a ments) to our diet. Fermented foods undeniably preliminary findings of the health benefits of provide a natural method of disease prevention probiotics and the fermented foods that contain and treatment. the effects More long-term. vegetables and fruits will prepare the stomach to properly digest an incoming meal. we’d make a lifestyle change symptoms like schizophrenia. Probiotics reduce inflammation and restore im. and stronger immunity. to the pathogens ascending into the bladder. ing their significance in medicine and healing.

their societies. possible without it. Thus. arts. we are culturing them—and culturing. has made important contribu. or improvements. fermentation is a that are alive with beneficial bacteria.” — H i p p o c r aT e s Preserving foods by fermentation Generally. Starting Out with Cultured Food 49 4/13 4:11 PM 028-066_29786. enhanced form of cultivation that helps make through the fermentation processes. In this the food more digestible. by definition.indd 49 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:48 (Text) (Ray) #175 Dtp:225 Page:49 . In essence. when we ferment foods to make them more nutritious and digestible. social habits. eating fer- mented foods can help create a synergy between the nutrients naturally present in humans. used in is both an art and a science that reference to human capacities such as language. But of years—and continues to do so because “culture” is also used to describe foods today. and cuisine—human tions to human diets for thousands activities that bind people together and can be passed from one generation to the next.indd 49 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. music. pa r t 2 chapter 4 | put ting fermented foods to work Starting Out with Cultured Food “Those who think they have not the time for healthy eating and active living will sooner or later have to find time for illness and disease. chapter. the term “culture” is used to define a process of cultivation. and their food. we’ll discuss the nutritional qualities of these cultured foods and how you can put this and widely available than would be cultural synergy to work for you. palatable. means there’s a certain level of sophistication involved.

results in an increased pH. principle #2: Alcohol. beans. fermented foods can acetic acid can inhibit pathogenic bacteria from be overtaken by mold or become spoiled. Depending on the amount. subtilis are the main microorganisms involved Because pathogens are less able to thrive in an in alkaline fermentation. Mold fermentations result in between—may surprise you. and the high pH and causing microorganisms by lowering the body’s pH. Molds produce enzymes. which breaks down acidic environment. SAFETy OF FERMENTED FOODS principle #4: yeast.indd 50 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:50 . tions such as temperature or water levels and is mercial condiment for pickling and preserving generally not beneficial. This reproducing or even kill the bacteria altogether.indd 50 2/4/13 4:11 PM 028-066_297 028-066_29786. the carbon dioxide leaves a dry surface on with bacteria and whether it’s safe to eat. This ammonia lacto-fermentation helps protect against disease. most of which we discussed in chapter 1: act as fermentation catalysts that break down food for the molds to eat. society’s unfavorable view of bacterial microor- The baking process itself kills microorganisms in ganisms and their involvement in the fermenta- the bread. the safety of these foods—be it milk. When may be wondering about the taste of food made baked. Given the bread that can’t be invaded by pathogens. Bacillus becoming overgrown with unhealthy microbes. principle #1: Lactic Acid. tion process. excess ammonia inhibit pathogenic and spoilage microorganisms from invading. When yeast leavens (raises) bread. the carbon dioxide by-product creates an With all the talk of bacteria and pathogens. the lactic acid by-product of proteins and releases ammonia. acetic acid extends preservation even beyond that of ethanol. spoilage can be caused by environmental condi- That is why vinegar is such a common com. A household cleaner!) good rule of thumb in such cases is to throw out the result and start anew. which is germicidal. The production of savory sauces and pastes. Alcohol fermentations produce ethanol. protein causes a chemical breakdown that inhib- its spoiling and food poisoning. What makes them antibiotic activity that inhibits putrefying organ- safe for consumption? There are several principles isms. Adding salt to foods high in also have longer shelf lives. (It’s also why it makes for such a good organisms can crowd out the beneficial ones. and the enzymes at work. In some rare instances. 50 FERMENTED FOODS for HEALTH 028-066_29786. because these spoiling vegetables. you anaerobic environment (without oxygen). these foods principle #7: Salt. and all manner of foods in principle #5: Mold. and produces principle #3: Acetic Acid. cabbage. fish. adding to its overall safety. The proliferation of desirable microorganisms prevents a food from principle #6: Alkaline Fermentations.

if possible. there are a few all-star players worth getting relatively short time and will not have reached to know for their immune-boosting probiotic its full capacity of beneficial gut flora. calcium. The longer bacteria and nutritional benefits. and Made from milk fermented with the lactic acid B vitamins. been found successful in treating diarrhea caused quently purchased probiotic food. as well as for their the fermentation. which is ideal for those with lactose intolerance. Starting Out with Cultured Food 51 4/13 4:11 PM 028-066_29786. we look at several dozen in this book. no lactose remains. How- the store may only have been fermented for a ever. to retain both its beneficial bacteria and its nutri- There are literally hundreds of fermented foods tional value. the less lactose remains. bulgaricus. which will ultimately be enhanced and beverages with origins in cultures the world by fermenting it. there are live cultures present. 1 cup (235 ml) of heated (but not boiled) milk and leave it in a warm place overnight. after popularity in the traditional foods community.) However. which you can easily test for at home. and other Lactobacilli and Bifi. by antibiotics. FERMENTED FOOD ALL-STARS It is therefore best to use raw milk. yogurt the antibiotic. A probiotic yogurt sold at over. does not culture or ferment the food but rather Mix 1 tablespoon (15 g) of the live yogurt with destroys beneficial bacteria and enzymes. The probiotics present in yogurt have bacteria L. can provide greater health benefits if you make it at home.indd 51 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:50 (Text) (Ray) #175 Dtp:225 Page:51 . yogurt is the most fre. riboflavin. If the mixture has thickened by morning. twenty-four hours. without having to worry about A Test for Live yogurt added sugar. L. Yogurt Yogurt is high in protein. acidophilus. (S. thermophi. chemicals. and pasteurization. because they are able to replace lus. some of the good bacteria in the gastrointestinal dobacteria are also sometimes added to improve tract that are often unintentionally destroyed by both taste and digestibility.indd 51 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. which allows you to control exactly what goes into it. Many commercially produced yogurts are subjected to Some yogurt products claim to contain “live” high temperatures during pasteurization. which bacteria.

and min- mercial counterpart because of its beneficial erals. Kefir Sauerkraut Originating in northern Russia in the early 1900s. at the same time. Some people instantly ized sauerkraut for more than a year in the take to kefir. pickles. because milk contains it contains its own healthy bacteria. It is rich pathogenic bacteria. even fresh cabbage will naturally ferment tract to metabolize.” it into the diet in small amounts (a teaspoon The commercial pasteurization of kraut stabilizes at first) until their bodies build up a tolerance it so it can be sold in stores without needing through regular consumption. probiotic bacteria. Kefir is created in a similar process a healthful therapeutic aid for the digestive tract. and which are composed of colonies of live Lacto. These healthy the enzyme lactase. and traditionally only has salt added. making kefir ideal for those bacteria eat the cabbage and give off lactic acid. while others may need to introduce refrigerator. phos. 52 FERMENTED FOODS for HEALTH 028-066_29786. It is often eaten with meats to aid in their bacteria. consistency. break down the meat and to engage stomach which then require less effort for our digestive acid. kefir is now widely available detracts from the food’s health benefits because at health food stores and many supermarkets. it can be made with white or red bacillus bacteria and yeasts bound together in cabbage. most commercially produced sauerkraut. enhancing it with vitamins and minerals. They also digest lactose in without adding fermenting bacteria to it because milk during fermentation. eastern europe.indd 52 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:52 . to yogurt and has a similar tart flavor and creamy sauerkraut is still used for its digestive enzymes. unfortunately. and today is eaten mostly in Germany. lactic acid. and vitamin K. which in turn makes the sauerkraut sour and kills Kefir even possesses natural antibiotics. The key word here is “unpasteurized. in vitamins B1 and B12. Sauerkraut is one of the oldest fermented foods kefir is a milk product made from kefir grains. Originally discovered as temperature. calcium. and other plant foods have been processed only with vinegar as a base and have been subjected to high temperatures. refrigeration. You must ask for unpasteurized sauer- kraut if you wish to receive its health benefits! Like many commercially produced dairy products. who are lactose intolerant. It is more healthful than its com.indd 52 2/4/13 4:11 PM 028-066_297 028-066_29786. it ple to make at home. a symbiotic relationship and fermented at room (see page 93 for a recipe). The lactic acid is what can preserve unpasteur- phorus. vitamins. which does not culture or ferment the food. Russia. Although it’s sim. folic acid. the heat destroys its natural enzymes and healthy bacteria. These microorganisms predigest the digestion by providing its own enzymes to help kefir.

(Generally. and acidity. and kimchi is believed to have helped keep foods it flavors. cal- cancer-fighting antioxidants. Koreans some- Starting Out with Cultured Food 53 4/13 4:11 PM 028-066_29786. To make miso. and hung to ferment for cleansing effects. the goes lacto-fermentation and can take up to a year longer it’s been aged. the darker the color—from to ferment fully. dinner in Korea. spicy. and antioxidants to the year. breast cancer. and ten to fifteen overgrown with Aspergillus oryzae mold. It is the national dish of Korea and dates and saltier the taste. It has also shown beneficial Miso effects on peristalsis. and iron. Kimchi (see page 100 for ing sauerkraut will boost your immune system a recipe) possesses anticarcinogenic effects and through its high vitamin C content and provides is packed with vitamin A. such as cucumbers abilities of the lactic acid in sauerkraut perform and scallions. Sauerkraut also cium. vitamin B12. eat. contains large quantities of acetylcholine. the region and what’s in season. to aid in digestion. which ensures gastric emp- Miso is a traditional Chinese paste from the third tying and regular bowel movements. thus promoting a sense of calmness important for restful sleep. lic. It is minutes before a meal if you have low stomach then placed in salt brine. It’s well known for its tangy. Various studies have suggested obesity rates lower in Korea than other countries that these nutrients help protect against radia- because of its low calorie count. The preventive health measures and preservative times use other vegetables. depending on how strong a taste yellow to red to deep brown—and the stronger you like. allowed to sit undisturbed under moderate tem- perature. Depending on tion. eat it in small quantities (even about a month until they have been completely just a single bite) regularly.) Miso contributes essential back to the seventh century. soybeans are allow your gastrointestinal tract to get used to its soaked. with a savory and salty flavor. Introduce century Bce that is commonly used as a season- this extraordinary food into your diet slowly to ing and in soups. thiamin. which acidic taste and is eaten for breakfast. onions. and combine them with chile. riboflavin. and pathogen infection. cooked. mashed. lunch. and ginger.indd 53 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:52 (Text) (Ray) #175 Dtp:225 Page:53 . covered with a lid.indd 53 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. The average Korean amino acids and other nutrients such as extensive eats around 40 pounds (18 kg) of kimchi every probiotics. and helps lower blood pressure and slows heartbeat. which allows the fermenting process Kimchi to begin and produces an amino acid–rich paste Kimchi is another form of cabbage that under. gar- the same functions in the large intestine.

genic bacteria and mold could not thrive in. inhibitors interfere with protein digestion and what nutty flavor and a texture similar to a chewy block the enzyme’s healthful activity inside your mushroom as it goes through the fermentation body (such as improving digestion). thereby enhancing the body’s absorption of soybeans with Rhizopus oligosporus mold. Then the surface is dried. beans. must be cooked. This produces a some. it tends to absorb the flavors of the other ingredients cooked along with it. inhibiting grains. especially for vegans essential amino acids. Unlike other fermented foods. This is important. enzymes. 54 FERMENTED FOODS for HEALTH 028-066_29786. heat-stable antibiotic that they are more usable and digestible in agents against some disease-causing organisms. These but is fine for the mold. modified. however. The mold proliferates which are kept dormant until they are soaked or rapidly at high temperatures that other patho. It is an excellent source of vitamin B12. It is not easily produced and vegetarians who are often deficient in B12. Tempeh Although it seems similar to tofu (a soft cheese- like food made by curdling soy milk). either way. The fermentation process hours in the starter mold. fermented. containing all of the process. or other vegetables and is just as healthful and tasty. tempeh Tempeh is high in fiber. at home. Because many soybean crops are genetically nant and lactating women. manganese. even though most traditional tempeh is made from soybeans. and seeds releases all of their nutrients so mold also produces natural. The grains. Soaking and fermenting all legumes. All legumes. but it is readily available in most health which can lead to anemia and irreversible nerve food stores and some major supermarkets. And unlike other plant protein source—and it’s a great meat substitute foods. and seeds contain enzymeinhibitors. your intestines.indd 54 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:54 . tempeh pro- Tempeh is a two-thousand-year-old indone.indd 54 2/4/13 4:11 PM 028-066_297 028-066_29786. similarly to tofu. which results in an acid. process. sometimes you will find that it contains a blend of grains. vides greater nutritional value because it contains sian fermented food that’s often used in place whey and is predigested by its own natural bacte- of meat. fermented soybeans in tempeh contain that is high in protein. which rids it of more undesir. Made by culturing partially cooked ria. putrefying bacterial growth. damage. the the isoflavones found in soy that provide health- soybeans are soaked for thirty-six to forty-eight protective functions. also removes the counterproductive enzymein- ic pH that inhibits many detrimental organisms hibitors that occur naturally in soybeans. and beneficial bacteria and is a good digestible able microorganisms. a by-product of the fermentation calcium and plant protein. B12 is also a necessary vitamin for preg. it is best to purchase only organic brands.

” source of protein. the natto had soybeans. miso. poor circulation. stroke. It dates back Suma. It is high in vitamins K. and a pungent odor.indd 55 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. medical doctor and researcher Hiroyuki and soaked for twenty-four hours. raw egg. Dr. He dropped mustards. as well as antioxidants. a popular Japanese staple. nutty. Typically. it has a strong. it successfully dissolve blood clots (known as is celebrated as a delicacy in Japan. It works by breaking down fibrin. Nattokinase has been shown to have anti-inflammatory health benefits and to be helpful in preventing and treating blood clots. accidentally discovered nattokinase. hot cause heart attacks and strokes. particularly selenium.indd 55 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:54 (Text) (Ray) #175 Dtp:225 Page:55 . Often consid- was searching for a natural agent that could ered an acquired taste for most Westerners. natto soybeans a protein involved in the clotting of blood) in a are used because these are smaller than regular Petri dish. who was majoring in physiologi- to over a thousand years ago. and slow tissue repair. a potency unmatched by any other enzyme. Suma salty flavor. when it became cal chemistry at the University of Chicago. it is a rich named the fribrinolytic enzyme “nattokinase. It is a small portion of the natto he was eating for available at selected markets and online suppli- lunch into the artificial thrombus (called fibrin. and e. allowing the fermentation process to completely dissolved the thrombus and showed more easily reach the center of the bean. and assorted vegetables. Natto also contains an enzyme called nattokinase. B2. Starting Out with Cultured Food 55 4/13 4:11 PM 028-066_29786. MD. ers in the United states. Within eighteen hours. He Nutritionally. natto has a lot to offer. where it is thrombus) that form in a blood vessel and mostly eaten at breakfast with rice. a protein that in excess can contribute to heart disease. which is produced during the fer- mentation process. containing as much as in a similar amount of beef. Natto The Discovery of the Blood- Blood-clot- Natto is a traditional Japanese food made from Busting Effects of Nattokinase soybeans sprinkled with Bacillus subtilis bacteria In 1980.

” The fermentation process as a result of disorders such as gluten intolerance. a process that also helps engage Used to improve digestion by adding beneficial the stomach during digestion and aids the enzymes and bacteria to the gastrointestinal absorption of key nutrients. Aspergillus oryzae that converts starches into ages. increasing the percentage of alcohol. tract. and is most tract. and contains vitamins c. hence its name. where it from such grains as wheat berries. is a probiotic drink made of sprouts grown kombucha comes from china in 221 Bce. and enzymes and amino acids that inhibit patho. rejuvelac is a great alternative. It also provides anti. genic activity while fortifying the gastrointestinal It has a slightly sour. Kombucha Rejuvelac Hailed as an elixir of life. sugar. kombucha (see chap. rye. and eight of the B-complex vitamins that aid the central nervous system and fight stress. Rejuvelac Kombucha is available commercially at selected is high in amino acids—the building blocks of markets and health food stores.indd 56 2/4/13 4:11 PM 028-066_297 028-066_29786. It destroys toxins found in the body using refreshing (see page 182 for a recipe). puerto healthful concoction. it is rejuvenating. and remove toxins and other wastes. Other ingredients such as barley. or low levels of hydrochloric alcohol content. ND. oats. lemony taste. 56 FERMENTED FOODS for HEALTH 028-066_29786. and for making seed yogurt and cheese because its high vitamin e content is an anti-oxidant that stops fats from oxidizing. with increased brewing time acid in the stomach—rejuvelac may provide aid. buckwheat may also be used to make rejuvelac. Rejuvelac.5 percent ethyl Crohn’s disease. For those Rejuvelac is rich in Lactobacillus and the mold who do not wish to consume alcoholic bever. and of course you protein—that have been broken down into an can make it at home yourself using a kombucha easy to assimilate form.” it is filled with noa.indd 56 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:56 . The first recorded use of Rico. problems breaking down their proteins—perhaps room” or the “mother. e. of this beverage produces up to 1. glucaric acetate. which is often referred to as the “mush. promoted by world-renowned natu- ter 12) is a fermented mushroom tea relied on ropath and raw food expert ann Wigmore. and qui- was called “immortal Health elixir. or sauces. teria added to our digestive system by drinking both of which contribute to its positive effect on this beverage help clean our gastrointestinal tract our immune system. For people who have culture. The bac- oxidants and helps maintain the pH in the body. Rejuvelac is excellent for blending into seed and nut milks. both as a medicinal beverage and as a generally of the Natural Health institute in aguada.

vegetables probiotic bacteria while they pass through the and fruits. meats and fish. Milk proteins also protect the groups—dairy. NOuRISHINg OuRSELVES By Dairy Products cuLTIVATINg OuR MIcROFLORA Lacto-fermented dairy products are naturally The amount of nutrients available in the aver. We’ll walk through each of them ing probiotic. grains and legumes. we have the compared to non-fermented dairy. include the following: and discuss how to work within their range of of- • enhanced stimulation or modulation of the ferings to increase consumption of prebiotics and immune system probiotics in your diet.indd 57 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. Lactobacillus casei. stomach. and Bifidobac- decades as we have moved further away from our teria—and contain more vitamins and minerals traditional food roots.indd 57 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:56 (Text) (Ray) #175 Dtp:225 Page:57 . higher in probiotics—primarily Lactobacillus age adult diet has declined over the past few acidophilus. readily use lactose (milk sugar) as an energy When you start with a core of healthful food source for growth. fats. protein. fresh foods that nourish our bodies tective and preventive measure against disease with essential vitamins. minerals. enjoy them on a daily basis. carbo. rather than as a therapeutic one. Starting Out with Cultured Food 57 4/13 4:11 PM 028-066_29786. • improved levels of serum cholesterol • improved use of lactose and other nutrients • better control of intestinal infections • reduced risk of certain cancers The best sources of fermented dairy are yogurt and kefir and some aged cheeses that contain live probiotic bacteria. enjoyed for power to change this by selecting from a variety centuries. Milk and dairy hydrates. it’s important that products provide an excellent carrier for these you select healthful foods from five basic food probiotic organisms because most of them can groups to get the nutrients your body needs. Fortunately. they have been used mainly as a pro- of healthful. The potential health benefits from con- mentation simply amplifies the best these foods suming lacto-fermented dairy products contain- have to offer. and enzymes. and healthful fats—fer.

lentils. decreases phytates and other toxicants. fiber. kamut. beans and other legumes they are often enriched after processing. sorghum. which are compounds pressure that are not essential for the growth or survival of the grain and tend to be either toxic or anti. They are more energy makes protein and other nutrients more available dense than most vegetables and fruits. and gluten can all be toxicants and anti- nutrients in the human body to some extent. But the supply a majority of dietary protein. Selecting these will ensure that you are the fruit of plants belonging to the grass fam. par- protease (protein) inhibitors. let.indd 58 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:58 . and minerals refining are different than what the plant natu- necessary in the human diet. triglycerides. and rally contains. minerals. health factors that you lose with refined grains. and other ily. • lowering risk for certain types of cancers. fiber.indd 58 2/4/13 4:11 PM 028-066_297 028-066_29786. iron. oats. Grains and Beans Replacing refined grains with whole grains that have the whole grain intact (ones that contain Cereal grains have long been considered one of the bran. Fermenting the soaked they contain more calories. making them somewhat inferior in peas have been shown to provide many health nutritional value and content. phytates. ticularly colon and breast cancer lectins. benefits including: Most cereal grains contain a certain amount of • lowering cholesterol. so you don’t need to or sprouted grains allows beneficial bacteria and eat a lot to feel full. The nutritional value of cereal enzymes to work their magic by further breaking grains and their products (most notably flour and down complex starches. and per. dia- betes. vitamins. cop. tremendously increasing breakfast cereals) is substantially reduced during their nutritional value. spelt. mil. meaning for your body to digest. rye. rice. and trace minerals selenium. enzyme inhibitors. and blood secondary metabolites. maize. complex ratio and amounts of nutrients put back after carbohydrates. tors. germ. cooking or heating releases the enzyme inhibi- vitamin e. • keeping blood sugar levels stable nutritional to us. which is why Together with grains. are getting the vitamins. saponins. carbohydrates. Soaking and sprouting them in nonchlorinated Nutritionally. barley. fiber. and triticale. Cereal grains some choice. which includes wheat. B-complex vitamins. they are valuable sources of dietary water for at least twenty-four hours prior to protein. and zinc. tannins. manganese. and endosperm) and are not the most important groups of food crops and are genetically modified is by far the most whole- a staple in many cultures worldwide. the refining and milling process. • reducing inflammation in the body • reducing risk of coronary artery disease. and osteoporosis 58 FERMENTED FOODS for HEALTH 028-066_29786. Beans.

provides nearly overnight in very warm water (140°F [60°C]) in 15 grams of fiber. and increase the nutritional benefits of beans is ment of food through the gastrointestinal tract. The cells lining the inside of the colon can use this butyric acid to fuel their many immune-enhancing activities and keep the lower digestive tract functioning properly. With 40 grams of cally enough. contain. 1-cup (62-g) serv. which is well over half the a warm space in your kitchen has proven to be recommended daily value in the United States. which we know are highly indigestible Among all food groups commonly eaten world.indd 59 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:58 (Text) (Ray) #175 Dtp:225 Page:59 . protein per cup (equivalent to 4 ounces [113 g] Simply cooking the beans or sprouting them is of meat). where it serves to provide the perfect mix of sub- stances for encouraging friendly bacterial growth.indd 59 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. But their health benefits do not stop there. This greater efficiency supports ensure highest quality and safety. magnesium. Foods that are rich in both protein and fiber the most effective method to reduce the phytates (which only beans are) promote greater move. reduce the absorption of protein. Up to 40 percent of the starch. no group has a more health-supportive mix als calcium. chickpeas. and. phytates. for example. Rinsing and then soaking your beans ing of black beans. Be sure to purchase beans that allowing gastric emptying to occur at a more have not been genetically modified (GMO free) to desirable pace. they are a perfect food for vegetarians not sufficient to break down the phytic acid they and vegans. a single. fiber. and block the absorption of the important miner- wide. This indigestible portion of a food is called the di- etary indigestible fraction (DiF). simply add content in beans aids in digestion and weight more warm water to keep them moist. and protein in beans is actually unavailable to us for digestion in the small intes- tine and is moved through to the large intestine. iron. loss. ironi- of protein plus fiber than beans. However. The DiF values of certain beans—especially black beans. Further. As the beans absorb water. both optimal balance of nutrients and growth of beneficial microorganisms. and lentils—have been shown to act as prebiotic substances that allow bacteria in the colon to produce butyric acid. and zinc. the high fiber phytates. Beans are high in enzyme inhibitors as well as Starting Out with Cultured Food 59 4/13 4:11 PM 028-066_29786. In a much more effective way to break down the addition to satisfying your appetite. to ferment them.

broccoli. in the blood. Studies show that the health effects of polyphenols depend on their intake and bioavail- • quercetin. noids and phenolic acids. it turns flavanones. flavonols. asparagus. ability. such as berries and apples Among these compounds are antioxidants. and grapeseed extract) and which give brilliant carrots. the polyphenols (common constituents of bean). proanthocyanidins. polyphenols in our diet. flavonoids account for cardiovascular support. vanillin (from processed vanilla group. fruits. which include genistein and daid- degenerative disease. color to many red fruits (raspberry.) Flavonoids are themselves distrib. and the largest and in coffee). (Of the total intake of antitumor growth. of which the two main types are flavo. and other vegetables and fruits and blackberry) contain a wide range of beneficial polyphenols. which protect the cells in your body from free radical • hesperidin. and courmaric acid (present in grapes and foods of plant origin). occurring polyphenols bestow upon us. Vegetables and Fruits • proanthocyanidins. anti-inflammatory properties. berries. and out that these compounds are picked up and anthocyanins. 60 FERMENTED FOODS for HEALTH 028-066_29786. plums. and protection against two-thirds and phenolic acids account for about harmful pathogens. soybeans. Polyphenols are linked to cancer prevention. types of polyphenols have been identified in foods. benefits and prebiotic effects that these naturally uted among several classes: flavones. zein found in soy There are three major groups of antioxidants: Phenolic acids are simple molecules such as caf- carotenoids (related to vitamin A). used by the beneficial bacteria in the digestive mon flavonoids: system. Apart from the many health one-third. strawberry. Several hundred different wine). and green tea basis is necessary to maintain high concentra- • anthocyanins. found in a large number of fruits tions of the organic compounds of polyphenols and vegetables (particularly grapes. and that eating plant products on a daily ions. berries. or bitterness ply of fiber and other health-supportive com- • catechins. capers.indd 60 2/4/13 4:11 PM 028-066_297 028-066_29786. isoflavones. a flavonol found in tea and several pounds that encourage the growth of probiotics. a flavanone present in citrus fruits damage and play a significant role in preventing • isoflavones. Here are some of the most com. a flavonol abundant in apples. on. common in many fruits and responsible for their characteristic astringency Fruits and vegetables provide an abundant sup. olives. allyl sulfides feic acid (present in many fruits and vegetables (found in garlic and onions). Fermented foods such as cabbage.indd 60 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:60 .

and enhances the bioavailability of the vitamin and blood clots. tur- key. along with vitamins e. Meat and Fish Meats such as beef. an essential nutrient our body cannot make. veal. which can prevent growth of fish that are lower on the food chain (such as friendly microorganisms. lamb. eliminating joint pain. as this can retard growth of beneficial microorganisms. mackerel. and duck are high in the essential B-complex Meat and fish both contain all of the essential vitamins. While vegetables. Wild-caught fish is superior to farm raised Fermentation not only improves the taste of because they will have a minimal bacterial load meat and fish but also makes them easier to and are free of antibiotics. The best sources you will want to select raw meat that is fresh are from coldwater deep sea fish such as salmon. Choose meat from an tuna. and they act as anticoagulants the growth of pathogenic organisms. and hali- animal that has been raised without the use but. and re- member to rinse your meat and fish well before fermenting it. produce protein. Therefore. and preferably grown sardines and herring) or that have been found to in optimum environments. choose of antibiotics. You organic is the best choice. magnesium. chicken. iron. and selenium.) Fish is an excellent source of omega-3 essential fatty acids. copper. and K. cattle receive antibiotics and other chemicals that based food that contains amino acids—such as inevitably end up in the muscles and organs of pairing beans with rice—so together they form a these animals and are then passed on to you. herring. lowering triglycerides pretty much since the start of civilization. be low in mercury. such as organically. To avoid or minimize mercury intake. they do not contain phorus. to prevent blood from clotting. The and the risk of heart disease. will ferment faster. The color of lean fat is also important: intense red lean is preferable to yel- low fat. pork. zinc. Omega-3s are necessary for such bodily Advice for choosing Raw Meat and processes as building cell membranes in the Fish For Fermenting brain and improving brain function. Lean meats contain moisture and mineral content and predigests them. and when they ferment meats and fish is ensuring easing depression. increasing Folks have been fermenting meats and fish HDL (good) cholesterol.indd 61 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. phos- beans contain amino acids. Starting Out with Cultured Food 61 4/13 4:11 PM 028-066_29786. complete protein. D. free of connective tissue. Be sure to use water that is not chlorinated. The meat the full complement of amino acids the body from animals that have been grass-fed and are needs to formulate a complete protein. grains.indd 61 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:60 (Text) (Ray) #175 Dtp:225 Page:61 . trout. Commercially grown would have to combine them with another plant. calcium. which should be avoided. and of highest quality. sardines. They and nonessential amino acids the body needs to also contain high amounts of necessary minerals. Meat should be well digest. Marinating meats and fish before cooking trimmed. glands. Feel free to add herbs and spices to your meats and fish to enhance their flavors. reducing inflam- biggest consideration for most people today mation in the body. and such as potassium.

a longevity study that was launched fat for energy. we’ve known that fats are es. such as depending on the amounts of microflora present vegetable shortening. these can be readily absorbed and (read labels). incorporate probiotics through fermented foods fat products and highly processed oils. such as margarine. palm oil. These include fats that are solid at Fermentation produces short-chain fatty acids room temperature. An interim report published in good as well because they are part of a balanced 1997 noted that total fat intake. and tissue repair. D. The ongoing oils such as extra-virgin olive oil. the risk for cardiovascular disease and cancer. vegetable oils. have proven conclusively that low-fat diets neither lower cholesterol or reduce Since the 1920s. and Blood body. and safely. and many (a subgroup of fatty acids. Lung. More studies are increase the risk for cardiovascular disease and needed on the patterns of SCFAs from fermenta- cancer. fish. The body needs Heart Study. and dairy are shows similar data. and of the fats used to make baked goods. reinforced by the food industry selling us low. ghee. heart from fermentation showed that they can improve disease. meats. you can easily. particu- men and women. Harvard University Nurses’ Health study involving sesame oil. but in the interim. Dietary fats are required as a Probably the most well known is the Framingham major source of fuel for the body. and K around the known as the National Heart. It looked at how diet related to larly omega-3s. possibly reducing the risk of cardiovascular For years we’ve been steered toward low-fat disease.indd 62 2/4/13 4:11 PM 028-066_297 028-066_29786. cholesterol levels and the development of heart The key to making fat work for you is to con. levels. in fact. eggs. Fried or cooked fats should cholesterol synthesis and may reduce blood fat also be avoided for similar reasons. flaxseed oil. 62 FERMENTED FOODS for HEALTH 028-066_29786.indd 62 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:62 . and cholesterol intake were partially hydrogenated) fats and highly processed not associated with coronary heart disease. e. There were not associated with an increased risk of are two important considerations: The first is to heart disease and. A 2006 turb the metabolism of fats in the body and lead Canadian study on the effects of SCFAs produced to chronic diseases such as atherosclerosis. and soybean oil in the colon. however. coconut oil. Beneficial bacteria in fermented foods Institute) and that involved fifty-two hundred improve synthesis of essential fatty acids. disease. after age forty-seven. and cancer. The scFa butyrate was shown to provide diets and told by public health officials that diets nourishment in the colon mucosa. consume a variety of healthful fats from omega-3 those whose cholesterol levels went down had and omega-6 sources. and to transport in the 1940s by the National Heart institute (now fat-soluble vitamins a. These include unrefined the highest risk of a heart attack. Healthful Fats and Oils studies. The second is to avoid hydrogenated (or saturated fat intake. The study showed that cholesterol levels sume natural fats in balanced amounts. It’s a message that’s been all too readily tion. sential in our diets. Fats about ninety thousand nurses studied since 1976 from butter. Several into your diet and see some positive changes. thereby creat- containing high amounts of animal and saturated ing a protective effect that may aid in the preven- fats can raise cholesterol to unhealthy levels and tion of cancer of the colon. known as SCFAs). Hydrogenated fats (trans fats) dis- provide a number of health benefits to us. diet. animal fat intake. and grapeseed oil.

indd 63 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:62 (Text) (Ray) #175 Dtp:225 Page:63 . It doesn’t take much to achieve. sands of miles away. Fresh foods that are GMO free and organi- extraordinary results. lose vitality. and antibiotics are lower in nutrient to Start Fermenting content. • a jar of sauerkraut (You can never have enough of this!) Starting Out with Cultured Food 63 4/13 4:11 PM 028-066_29786. Foods raised with pesticides. When your pantry is also means they’re better tasting. plus there is less chance and there are a few simple guidelines that can of contamination or irradiation when you buy make all the difference between ordinary and locally. Buy Local It’s a lot easier to prepare healthful fermented Foods grown locally in your own community are meals and snacks if you have all the ingredients the freshest and most nutritious choices. fungicides. Knowing • starter cultures. clean spring water genetically modified foods and exposure to • sea salt (avoid table salt or iodized salt) pesticides and other harmful chemicals. What to Have on Hand hormones. dried sourdough starter. pANTRy STOcKINg Buy Fresh. and are less appealing for friendly microorganisms to populate and thrive.) foods that will continue to be available for future • a selection of grains and seeds generations. such as whey for making your local farmer and where your food comes yogurt. or other flour family with a plentiful selection of nutritious • vinegar (I like organic apple cider the best. If you’re planning on making your own fermented foods. kefir grains. you’ll want to keep some of If you look for local farmers who follow organic these key ingredients handy: and sustainable growing practices. weeks or frozen) eating locally grown foods makes it possible for • coconut milk farmers to continue to provide you and your • whole wheat. spelt. you’ll avoid • a good supply of fresh.indd 63 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. you naturally make are lost in food trucked or flown in from thou- smarter choices. These qualities stocked with healthful staples. plus it builds relationships based on • tempeh (can be kept in the fridge for several trust and understanding within your community. a from also develops a meaningful connection to kombucha SCOBY your food. which you need at your fingertips. cally grown are superior choices for your fermen- tations.

soybeans.indd 64 2/4/13 4:11 PM 028-066_297 028-066_29786. This is another carcinogenic (cancer-causing). sprayed on crops as a growth enhancer. and vibrant color. loss of balance. 64 FERMENTED FOODS for HEALTH 028-066_29786. however. tomatoes. Many genetically modified organisms (gMOs) are serious allergic reactions have been reported plants or animals that have been genetically following ingestion of produce (particularly engineered to create a set of “desirable” traits that lettuce. skim. Ingredients to Avoid Aspartic acid is another amino acid. to disrupt the im- good reason to purchase organic produce or mune system. extended and russet potatoes) sprayed with a product shelf life. or nonfat milk). Monosodium glutamate (MSg). However. There are more than ninety-two at a cost to your health because they are lower in documented symptoms from ingesting this nerve nutrient density. have shown GMOs to be behavioral changes in children. dairy.indd 64 2/4/13 4:08 PM 028-066_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:64 . including migraine headaches. to create super strains of viruses resistant to the chemicals used to create GMOs. added to virtually all processed foods. and those grown locally from reputable sources. to contribute to food allergies. fruits and vegetables. lamb. and is even damage to brain cells and the nervous system. found in the sugar substitute aspartame and sold in the There are several ingredients that will benefit United states under the brand names Nutrasweet your fermented food preparations and your and equal. hyperactivity. numbness or paralysis. and in elevated quantities. they’re safe when eaten is a food additive and flavor enhancer that’s as natural foods that contain other amino acids. which chicken. in some of the foods we eat. cardiac ous to the environment. not been around long enough. Several short- mental confusion. contain toxins. however. beef. and are hazard- toxin. seizures. and some contains the toxic amino acid glutamic acid. asthma. Always purchase foods that have not been genetically modified in any way. ultra-pasteurized milk (and anything made they are quite toxic and can cause permanent with low-fat. including Taken alone. anxiety. such as seafood. studies done on GMO safety because they have depression. insomnia. grapes. GMOs come containing MsG. include increased crop size and yield. aspartic acids are naturally present health greatly—when you avoid them. There are no longevity arrhythmias. strawberries. onions. and term studies.

you do want to make sure that You will also need a covering lid for your glass your fermenting vessels are made from the right canning jars or crock to keep bugs out but still materials. (I recommend having environment and are neutralized when oxygen a variety of sizes of glass canning jars on hand is present. you do need a few by simply placing a plate that fits snugly inside basic tools and equipment to ensure consistent the vessel. mended because it. This can be done fermented foods at home. Starting Out with Cultured Food 65 4/13 4:11 PM 028-066_29786. a resealable and predictable results. or copper containers be. Equipment Necessary For some recipes. plastic bag filled with water.indd 65 2/4/13 4:11 PM 4/13 4:08 PM 028-066_29786. Plastic is also not recom. you’ll need a weight to keep your vegetables submerged and to prevent for Fermentation them from floating above the liquid brine (which If you’re planning to create probiotic-rich. Keep in mind that lactic acid canning jars. You’ll need allows the gases that are created during fermen- a ceramic crock and several wide-mouth glass tation to escape.indd 65 2/4/13 4:08 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:64 (Text) (Ray) #175 Dtp:225 Page:65 . attract competing bacteria. bacteria thrive in an anaerobic (without oxygen) depending on your needs. can leach chemicals and harbor harmful bacteria that can spoil your fermentations. fermenting vegetables because some liquid will ferent foods at any given time. lacto. cast iron. then be sure to choose food-grade plastic (preferably BPA free) and use it only for food purposes and not to hold other non-food substances. If you do use plastic. ranging in size from pint to gallon. sive equipment. When preserving in jars there should so you can preserve and store your fermented always be ½ inch (13 mm) of brine on top of all dishes and to allow you to make a variety of dif. too. then putting a clean rock. lends itself to mold forming). Remember to aluminum. always store your sealed fermentation jars on a cause these metals can be corrosive and will react towel for hygienic purposes because sometimes with the acids in fermenting foods and inhibit the escaping liquid will dribble down the sides and fermentation process. usually ceramic or glass. perhaps as a food storage container. or a similar weight Although it’s not necessary to purchase expen.) It’s best to avoid naturally escape the jar as gas. tin. on top of the plate to hold down the vegetables.

we while sealing out oxygen. and minerals. soapy water rich in enzymes. Wash them by hand using hot. thereby reducing or promote the growth of an abundant supply of eliminating the threat of mold during the fer. 66 FERMENTED FOODS for HEALTH 028-066_29786. the beneficial helpers that keep us healthy and mentation process. No matter which containers rejuvenated. vitamins. you probably already jars equipped with weights and airlocks. it’s important that they are kept squeaky allow us to eat fresh. and a blunt meat rienced and your fermentation finesse expands. It’s not necessary to spend a lot of money on your Other useful tools you will need on hand include fermentation vessels. clean. are designed to allow the natural gases to escape By eating a variety of fermented food. slicer or a food processor. all and let them dry in the sun or air-dry naturally— year-round. fermentation you use. ful eating. a vegetable knife. As an added benefit. fiber.indd 66 2/4/13 4:08 PM 067-089_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:66 . Chances are. especially when you are just a cutting board. pounder or potato masher to pound juices out you may wish to purchase ceramic crocks or glass of vegetables. a mandoline starting out. as you become more expe. It’s time to reacquaint ourselves with this centuries-old technique and the exciting world of fermentation. locally grown vegetables. However.indd 66 2/4/13 4:11 PM 067-089_297 028-066_29786. These have these items in your kitchen. Getting used to such foods made avoid using cloths or towels because these may more healthful through fermentation helps us harbor pathogenic bacteria that could impede strengthen our natural instincts for more health- your fermentation efforts.

neering have taken precedence and All of these disorders have a nutritional compo- nent to them.” — ANN WIgMoRE. ND When it comes to which foods we The safer. are the ones that provide the most And with the increase of commercial production nourishment. heard of before the previous century: HIV/AIDS. whole. Changing the Way We Eat 67 4/13 4:11 PM 067-089_29786. Methods Morgellans disease. or the slowest form of poison. mad cow (bovine encephalopathy). such as culturing put into our bodies.indd 67 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:66 (Text) (Ray) #175 Dtp:225 Page:67 . iosis. freez- Syndrome (SARS). chapter 5 Changing the Way We Eat “The food you eat can be either the safest and most powerful form of medicine. more effective and convenient methods to preserve nutrients in food. pasteurization. become accepted as a normal way of producing food to feed our families. indigenous foods have been metabolic syndrome (also known as syndrome X or insulin resistance syndrome). and genetic engi. soft drinks. have we witnessed an increase in chronic degenerative disorders and an emergence of new world we’ve become masters of diseases. Lyme disease.indd 67 2/4/13 4:11 PM 4/13 4:08 PM 067-089_29786. T replaced by refined flour and sugar. cryptosporid- ing. But in our modern so. some of which weren’t even known or industrial food processing. cell leukemia. swine flu. hepatitis C and E. and toxic shock syndrome. Severe Acute Respritory such as industrialized canning. Natural. peptic ulcer disease (Helicobacter pylori). the best choices and fermentation. roseola infantum. too. are often judged as strange. and candy bars.

and daily diet a variety of fresh. 68 FERMENTED FOODS for HEALTH 067-089_29786. even overwhelming task. can be a CHOOSiNg THE RigHT FOODS daunting. and how do we go about there is a natural-foods resurgence taking place. you will want to maximize the lay the foundation to optimize health benefits. a natural part of your daily fare and how you can With either choice. minerals. and essential nutrients—not to mention flavor. making the best fermented food choices and and many people are moving toward healthier. incorporating them as part of a healthful daily more sustainable lifestyles. simply add more fresh foods as close to their natural state and season as possible. But where do we start. I recommend obtaining desirable results. Use your imagination to come up with combina- tions and flavors that will delight you. It’s a lot easier than you ment fermented foods nicely. Traditional fermented diet? The answer to this question lies in whether foods offer many solutions because they are a you intend to ferment your own foods or want naturally rich source of vital nutrients. Always choose the freshest ingredients for fermenting because these will contribute the highest return in terms of their enzymes. There’s no shortage of choices when it comes to which foods can be fermented becauase practically every food group offers options. frozen. It many health benefits by incorporating into your doesn’t take much effort to make the switch. This may mean might have imagined. If cutting out commercially processed foods is difficult. however.indd 68 2/4/13 4:09 PM 067-089_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:68 . pasteurized. letting go of canned. and enjoy these on a daily basis. and offer a cost-effective means of decide to ferment your own foods.indd 68 2/4/13 4:11 PM 067-089_297 067-089_29786. are energy to purchase already fermented foods. Changing the way you eat. Fortunately. you keep a variety of store-bought fermented In this chapter we will discuss how you can make foods in your pantry to ensure you always have the positive switch to include fermented foods as something healthful to eat at the ready. Even if you efficient. whole foods there are simple and easy steps you can take that because these contain enzymes that comple- yield countless rewards. or other processed foods that have added chemicals that upset intestinal flora. seasonal.

bean pastes Grains sourdough. salsas Fruits chutneys. sour cream. aged cheeses Fish fish sauces and pastes Meat (pork and beef ) sausages. Foods That Can Be Fermented Food group Fermenting Options Vegetables sauerkraut. muffins Nuts and seeds nondairy “cheeses. jams. crackers. crème fraîche. pickles. relishes.” seed pastes Dairy yogurt. natto. honey. salami.indd 69 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:68 (Text) (Ray) #175 Dtp:225 Page:69 . corned beef Eggs pickled eggs (can also be used to make mayonnaise) Changing the Way We Eat 69 4/13 4:11 PM 067-089_29786.indd 69 2/4/13 4:11 PM 4/13 4:09 PM 067-089_29786. tempeh. breads. shoyu. wines. vinegar. root beer. kefir. sauces. soy sauce. buttermilk. ciders Beans miso.

70 FERMENTED FOODS for HEALTH 067-089_29786. you can check daily and do a taste test until the vegetables or fruits taste pickled. the slower the fermentation will take place—and the more acidic the result will be. (Whey also accelerates the fermentation process over brine. • Pack as many vegetables or fruits into your fermenting jar as you can. and don’t use chemicals or detergents to “decontaminate” them because this can inhibit growth of beneficial bacteria.indd 70 2/4/13 4:11 PM 067-089_297 067-089_29786. (They will get softer the longer the fermentation process goes on. then you can use less or even no salt. which must be present in sufficient amounts for enzymes to function.) • Most fermented dishes require between 1⁄4 to 1 cup (60–230 ml) of whey. Above 72°F (22°C) speeds the process. • Wash—but don’t scrub—the surface of fruits and vegetables you intend to ferment.) • Transfer finished jars to the refrigerator for storage. Remember that the more salt you use. and cover them with the brine to within 1⁄2 inch (13 mm) of the top. • The more thinly cut your fruits and vegetables. • During the lacto-fermentation process. unprocessed sea salt. whereas below slows it down. • Do not open or unscrew jars for 3 days to keep oxygen out during this first part of the fermentation process. especially trace minerals. guidelines for Quick Home Fermentation • Choose organic produce because they supply more nutrients. screw the lid on the jar. leaving it loose enough for the gases that will bubble up inside to escape. After 3 days. which will slow the fermentation process considerably. the more surface area for the bacteria to inhabit. • Keep active fermentation jars at room temperature (around 72°F [22°C] is ideal). • Always use pure.indd 70 2/4/13 4:09 PM 067-089_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:70 . If you’re using whey as your fermentation starter.

It’s simple and easy to make. The salt and water. zinc. and salad dressings or topped over steamed vegetables for extra flavor and as a naturally added source of probiotics. (Any successful batches of a fermented product. You longer. and it consists of a cultivation medium. when combined. milk has been curdled and strained during the cess to be effective. living beneficial organisms in wet or dry form that mainly Lactobacilli. isms to start the process of fermentation. B6.) It contains need. Fermentation is simple and process of making cheese. and starter culture (usually whey) is the microbiologi. seeds. and you risk killing them. ies. Changing the Way We Eat 71 4/13 4:11 PM 067-089_29786. kefir. Whey is the thin. minerals calcium. You starter culture are the three main ingredients you can pour it off and use it. by the way.indd 71 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:70 (Text) (Ray) #175 Dtp:225 Page:71 . TipS FOR gETTiNg STARTED The Why of Whey When making your own lacto-fermented foods.) Whey can also may need to purchase a starter culture to begin be added to other dishes such as soups. or nutrient liquids that have been find a recipe for making basic whey on page 92. in whey are B-complex vitamins B3.indd 71 2/4/13 4:11 PM 4/13 4:09 PM 067-089_29786. magnesium. and it can Lactobacillus acidophilus and Bifidobacteria in be kept frozen for up to three months without small quantities of whey retained from previous harming the beneficial microorganisms. watery liquid remaining after several basic ingredients are required for the pro. This and folic acid. and a vari- tion. (You might have seen easy to do once you have them. A starter culture is a set of late the growth of desirable microorganisms. Most starter cultures come from this book. make a pool of nutrients and growth factors that stimu- what is called a brine. in the intestines. B12. Also present gives the food an active colony of microorgan. You’ll as grains. smooth- the process (see Resources). such ety of fermented fruit and vegetable dishes. plus potassium and sodium electrolytes. B5. cal culture that actually performs the fermenta- Whey is used for making yogurt. and a it sitting at the top of a container of yogurt. well colonized by the microorganisms (bacte- which will be needed for many of the recipes in rial and fungal). water. Salt.

water for your fermentations or before cooking isms to support their growth. salt with lime impurities will of the human body. salt with iron impurities the creation of bones and teeth and in the trans- can reduce the acidity of the final product. which can spoil the ferment.indd 72 2/4/13 4:11 PM 067-089_297 067-089_29786. which blocks phosphorus availabil- that are often added to regular table salt. Phosphorus. They naturally juices out of foods. Avoid using chlorinated tap water the nervous system. Pure unrefined sea salt is the best type to use in grains. will release survival of microorganisms is referred to as the these nutrients while reducing anti-nutrients. which are loaded with trace contain enzyme inhibitors that block absorption minerals and other nutrients. or a growth. Lactic acid bacteria of protein and essential amino acids and that can tolerate high salt concentrations—generally at inhibit fermentation. Soaking them releases their a ratio of 1 teaspoon of salt per 1 cup (235 ml) enzymes by initiating a sprouting process that of water. If tap water important role in the development and function is all you have on hand. nuts. Their flavor and texture will also improve. nutrients and improving digestibility. a mineral. plus salt draws more easily digest these foods. thereby increasing found on page 92. A recipe for making basic brine can be breaks down the outer hull. and formation of nutrients to energy. then letting it cool again to rous in order for the body to properly use them. sodium iodide. nuts. you can make it chlorine of the reproductive system and need phospho- free by first boiling it. and seeds overnight fermented food preparations. Both iodine and zinc play an because this will inhibit fermentation. beans. beans. Too low of a water activity tends to encourage yeasts and fungi to dominate. require a fairly high water activity to survive. Phosphorus also salt with magnesium will give fermented foods a works with the B-complex vitamins. The amount of water available for the small amount of apple cider vinegar. Chemicals of any variety (phytic acid). Salting provides a suitable envi. 72 FERMENTED FOODS for HEALTH 067-089_29786. such as ity and hinders digestion. and seeds overnight activity of cells (including microbial cells) and in warm water in a warm place with a splash of influences the conditions that encourage their an enzyme-rich acidic medium such as whey. room temperature. which plays a role in the proper As far as water goes. the greater to discard the soaking water and use only fresh will be the metabolic activity of the microorgan. thiamin (B1). water activity. In general. Soaking grains. especially bitter taste. particularly fruits before fermenting or cooking them will increase and vegetables. which important enzymes that allow your body to impart the acid flavor to the food. For example. their nutrient value because soaking releases ronment for lactic acid bacteria to thrive. The more pure and less contami. It is best known for its part in make the brine cloudy. bacteria these foods. Water affects the metabolic Soaking grains. filtered or bottled water functioning of both the digestive system and works best. Make the Best Brine The Benefits of a Slow Soak Salt and water (brine) are used in many lacto. can cause problems with the end is essential to the structure and function of much result. beans. Be sure nated the water used in fermentation.indd 72 2/4/13 4:09 PM 067-089_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:72 . nuts. and seeds all contain phytates all of your fermentations.

bananas. and other assorted fermented vegetables into your daily fare: • Add sauerkraut to grilled sausages. Swiss chard). For those with gluten intolerance. tortilla soups. FERMENTED FOODS barley. tacos. acids increase the bioavailability of vitamins and minerals in other foods by helping break down Feed Your Probiotics the food and increase absorption of its nutrients. on mashed potatoes. stir-fries. and rate fermented foods into your daily diet. dandelion root. and use as a source of protein in place of meat. Lacto-fermented foods can double the digestibili- otics to flourish. Be sure to consume foods that encourage probi. collards. potato salad. kale. If you’re wondering how to introduce or incorpo- garlic. helps partially break down the difficult will naturally boost the nutritional content of to digest protein. in sandwiches. and braised greens (spinach. Apart from their enzymes and probiot- in warm water or a small amount of apple cider ics. wraps. The ful boost. Swiss chard). making these grains easier to the foods they are served with. Here are some suggestions for ways to introduce sauerkraut. and add already-prepared ferments to your other dishes. chicory root. Prebiotic plant foods rich in fiber ty of starches and make fibrous parts more edible. eggs. makes them In addition to preparing recipes from this book more digestible and less problematic. provide fructooligosaccharides (FoS) and inulin. kimchi. and coleslaw. may want to start off with fermented vegetables and raw or cooked onion. The soak- or buying already fermented products. thus stimulating make simple ingredient substitutions that will their growth and providing an environment for give your recipes and meals a flavorsome. such as wheat. sausages. soaking or fer. and vegetables of all varieties. With very block absorption of essential vitamins and miner- little effort you can create a big impact on your als. Changing the Way We Eat 73 4/13 4:11 PM 067-089_29786. raw or lightly steamed asparagus. • Add kimchi to rice. in mixed salads. health- them to thrive in your gastrointestinal tract. Use the guide on page 74 to see how you can which feed beneficial bacteria. fermented vegetables added to your meals vinegar. • Add tempeh to stir-fry vegetables and braised greens (spinach. collards. health. best prebiotic foods are raw Jerusalem artichokes. and some varieties of oats. rye. Soaking them for a few hours or overnight. and chicken. beans. turkey. rice. you can ing process neutralizes the phytic acid and other look for opportunities to increase beneficial flora enzyme inhibitors present in these foods that and prebiotics in meals and recipes. enchiladas. and chicken. beans. bratwurst. then you wheat bran.indd 73 2/4/13 4:11 PM 4/13 4:09 PM 067-089_29786. wraps. fish. Beneficial lactic digest and absorb. Up THE ANTE ON DAiLy menting gluten-based grain.indd 73 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:72 (Text) (Ray) #175 Dtp:225 Page:73 . turkey. kale.

coconut milk Processed cheese Mature aged cheeses. honey 74 FERMENTED FOODS for HEALTH 067-089_29786. herbs. presoaked granola Milk or cream Yogurt.indd 74 2/4/13 4:11 PM 067-089_297 067-089_29786. noodles. miso. rice). bulgur Commercial cereals Fermented grains (rolled oats. celery juice Commercial dips Hummus. lemon or lime juice Margarine Extra-virgin olive oil. quinoa.indd 74 2/4/13 4:09 PM 067-089_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:74 . ghee garlic Fermented garlic Carrot sticks Fermented carrot sticks Coleslaw Fermented carrot and cabbage. nutmeg. sauerkraut water oil-based marinades Miso. with whey culture added Mayonnaise Yogurt with sauerkraut water added. goat cheese Salad dressing Yogurt. wild rice. natto Fish Natto sushi Sugar Halve the amount. guacamole. butter. lemon juice. Substitution guide instead of Use White flour Sourdough bread. balsamic vinegar. herbs Table salt Miso. seed cheese. sprouted whole-grain versions Bread crumbs Sprouted rolled oats or crushed bran White rice Brown rice. salsa. cinnamon. with or without added whey Meats Tempeh. coconut oil.

• traditionally fermented soy products: miso. and dips. salami. • umeboshi plums such as berries. • cured meats: sausages. You can add fruits. or blend it up for a morning • sourdough bread smoothie. corned beef.indd 75 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:74 (Text) (Ray) #175 Dtp:225 Page:75 . unpasteurized) • ciders • aged cheese • sake • sour cream The best fermented foods are raw and unpas- • crème fraîche teurized. soy sauce. If you purchase • kimchi pasteurized fermented food products. marinades. make sure that they were not pasteurized a second time • traditionally fermented pickled vegetables: after fermenting (look for “contains live cultures” olives. olives. natto • traditionally marinated vegetables: artichokes. ucts. and have been • buttermilk naturally fermented without alcohol or vinegar. capers. Heating foods above approximately 125°F (52°C) • kefir destroys live enzymes and prevents the popula- • sauerkraut tion of beneficial microorganisms. If you decide to incorporate fermented dairy prod. tofuyo (fermented tofu). peppers. and a small amount of honey to yogurt. which makes a delicious topping over pies • fish sauce and other desserts. • kombucha Try these foods and beverages to start: • wines (nonalcoholic) • yogurt (raw. peppers on the label). mushrooms Changing the Way We Eat 75 4/13 4:11 PM 067-089_29786. consider adding yogurt instead of cream to pepperoni (nitrate/nitrite free) sauces.indd 75 2/4/13 4:11 PM 4/13 4:09 PM 067-089_29786. pickles. have not been heated. tem- peh.

be aware that some commercially fermented foods.indd 76 2/4/13 4:09 PM 067-089_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:76 . I result in an immune reaction if it happens too am noticing more energy. and likely to pose problems. HOw SOON wiLL yOU SEE Lactic acid–producing fermentations should be iMpROvEMENTS? less problematic. them gradually into your diet to allow your body hives. natto. and dinner. such as If you are sensitive to molds and yeast or you capers and olives. But how long it takes for anyone cause detrimental effects to health. Start by introducing dizziness. fer- have been overwhelmed during the elimination mented foods may cause changes in your diges- process. The candida yeast shinier hair. clearer skin and eyes. are not as problematic. headache. rapidly for the body to handle. and reduced weight cells are known to release several toxins. vinegar. fruit wines. Such symptoms normally pass reactions as your body gets accustomed to the within a week or so and do not warrant that you changes in your diet. itchy skin. viral. as does increas- mode of digestion and as your friendly microflora ing water intake to flush toxins faster through builds. impaired brain function. fatigue. any adverse Many people around the world eat fermented reactions will be significantly diminished and less foods at each meal. If consuming fermented foods is new to you. then Symptoms such as brain fog. joint aches or muscle pains. and skin breakouts can all be the re- time to adjust. Mild bloat- and poisons. rashes. you may need issue. are normal and healthy matory symptoms. and increasing your intake similar symptoms. you may want to stick to fermenting your to use caution or avoid consuming foods with own foods. If you are on a low-sodium diet. mushrooms. If you experience gas or bloating or other liver detox pathways. moderation is the way to go. This will go away after your stop eating fermented foods altogether. lunch. can be high in salt. Quite often the liver pathways in beneficial bacteria and digestive enzymes. and that do not contain sodium iodide because these fermented soy such as miso. and bacterial organisms ensures a healthy abundance of the beneficial in the body die off. including some process and can use high-quality mineral salts cheeses. or tempeh. In a normal effort to detoxify the toxins tive system shortly after eating them. once your body has built up a healthy population of microflora. which can lessens hunger.indd 76 2/4/13 4:11 PM 067-089_297 067-089_29786. for example. Eating probiotic foods regularly is what When excess yeast. This can foods into my own diet. and affected immune and respiratory function. the Koreans eat kimchi with breakfast. where you have more control over the high mold or yeast content. endocrine disruption. fermented food per day while rebuilding diges- tive health. If salt is an have a chronic candida infection. and that of my family’s. including to notice changes is individual. they release toxins that the microflora. start with one spoonful of the of vitamin C. stronger nails. Because many people are deficient sult of this die-off. Since having introduced fermented body has to then process and eliminate. Taking body is restored to a more balanced and efficient additional probiotics often helps. the body reacts by creating inflam- ing and gas. among because the improved absorption of nutrients them are ethanol and acetaldehyde. 76 FERMENTED FOODS for HEALTH 067-089_29786. The Japanese eat miso.

there is a downside to eating too much carbohydrates in packaged foods robs them of sugar that far outweighs any short-term ben- important minerals. These foods all lack vitamins. Many people enjoy the sour. These nutrients are pathogenic bacteria and provides them with an the ones most needed for healthy growth. Reducing the amount of candy. and essential fatty acids and contain empty rice. there’s a big chance you phosphorus. minimizing the amount of sugar that possible. Shortly after you eat sugary foods. With this unhealthy includes sour. all of which in the end drive us to crave into glucose in the body. canned soups often have become accustomed to eating sweets and vegetables. or wheat. breakfast cereals consist mostly of highly refined als. once this Perhaps one of the more difficult changes will be happens your body will naturally crave more sug- for your taste buds. corn. some brands of and consume even more sugar. or more whenever the sugar. cakes. which have become accus- ar in an effort to raise blood sugar and glucose tomed to a sweeter-tasting diet than one that levels back to a stable level. all of which rapidly convert calories. efits. pungent your body actually digests. and they products. The good and maintenance within a child’s growing body. salty. C. and desserts we eat is Introducing children to fermented foods can only part of the solution. brain fog. such as chromium. the excess Introducing these foods to your family may be a sugar in your body causes blood sugar levels challenge. and pungent flavors. Many packaged and ketchup. A considerable portion of your nutritional needs if you eat sugary foods and follow them up with can be met through fermented foods and bever- fermented ones. opportunity to thrive and dominate. dairy to eat vegetables or “strange” foods.indd 77 2/4/13 4:11 PM 4/13 4:09 PM 067-089_29786. In Although it’s good to have a little sweetness in addition. but the rewards and health benefits to rise rapidly. the beneficial flora in the fer- ages. taste of fermented foods from the first mouthful. and B complex. If you crave sugar. it’s added to so many products. low energy. and sugary cereals at breakfast. repair. iron. one of cycle comes a host of symptoms ranging from the biggest factors affecting our modern diets excess fat storage (which may eventually lead to is the amount of sugar we consume because diabetes). This creates a sudden increase in are well worth the effort. In fact. along with have an imbalance in your gut flora. Changing the Way We Eat 77 4/13 4:11 PM 067-089_29786. salad dressing. fast food. Large amounts of added be challenging because they are less inclined sugar can be hidden in foods such as bread. breakfast cereals. miner. frozen dinners. calcium. This makes them an ideal choice to include mented foods will immediately begin eating up every day in at least one meal. whereas for others they are an acquired taste. breakfast cereals contain more sugar in one bowl than in a similar portion of cake or ice cream. Sugar feeds vitamins A. MAkiNg FERMENTED FOODS news is that the lactic acid and unique flavors in A FAMiLy AFFAiR fermented foods actually have a balancing effect that instantly neutralizes sugar cravings. insulin and often leads to reactive hypoglycemia whereby blood sugar levels dip too low.indd 77 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:76 (Text) (Ray) #175 Dtp:225 Page:77 . and irritability. the process of refining the starches and your life. and magnesium. In fact.

served with homemade lacto-fermented have a tasty. Let them sit out at room temperature. there will be less time spent on doctors’ visits and more time to focus on the creative things they enjoy doing. slices. good-quality has been passed down from parent to child. fresh fruits. Involve your been blessed with a healthy dose of love. tempeh Pick a food that you and your family already eat. the process off at breakfast with homemade. It’s simple and easy to do—all you for snacks need is milk and some starter culture. ketchup. for a few hours. and within a few hours you will have yogurt! Add some fresh • smoothies made with fresh fermented berries fruit and eat it as a snack or dessert. you should do is one of the oldest food-processing technolo- it in a few gradual steps. The food foods into their regular dishes. start them gies in the world. From there and yogurt you can ferment fruits and vegetables by soaking • hot dogs with fermented meats and sauer. Here are some other and tender care. and a teaspoon of honey. and in less than a week. relishes or ketchup Add starter cultures to mayonnaise. You can shop for and include fermented foods they might like: farm-fresh ingredients that have been grown • plain yogurt mixed with naturally sweetened locally and spend only a fraction of the cost that fresh fruit. or fermented hummus or avocado dips tion project. For generations. preserve it for months after harvest.indd 78 2/4/13 4:11 PM 067-089_297 067-089_29786. such as berries or orange slices you would with store-bought foods. fruit.indd 78 2/4/13 4:09 PM 067-089_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:78 . tomed to the tarter. they will begin to crave these foods in their diet as their system adjusts and they associate how much better they feel after eating them. then refrigerate. And some- The idea is to start getting their taste buds accus. gradually. or sneak fermented ered. cov- into having at least one bite. sourdough with fermented fruit jam and perhaps yogurt. foods you prepare yourself are often tastier. Fermenting your own foods at home is fun and and lacto-fermented yogurt. make sourdough ones and top or cultured to increase its nutritional value and to them with yogurt. muesli that contains presoaked grains. more sour taste of fermented perhaps because they are made with more love foods with less sweetness. children in the fermenting process and watch their delight as they learn about microorganisms in foods they eat and how they work to support health. you will kraut. them in brine. inexpensive. as your first food or fermenta- cheese. For example. and probiotic-rich food. and other condiments to make them more nourish- Even if you have to strike a deal or bribe them ing. Just about any food can be fermented flour pancakes. 78 FERMENTED FOODS HEALTH 067-089_29786. To successfully transition your children toward You can take heart in knowing that fermentation eating fermented foods every day. eventually your will be much tastier and you’ll know that it has children will learn to love them. As an added bonus. • fermented cheeses with apple slices. Instead of white easy to do. how.

regular consump- tion of fermented foods. idea is to increase your daily. symptoms you thought you would simply have to you naturally strengthen and heal other systems. Restora- ing any part of the body must begin tion. gestive functioning to extract nutri- and to focus on eating a variety of foods from ents that support overall physical and all of the main food groups to include fresh and mental health. and tissues. easy weight loss. starting with breakfast. Although they’re mapped out by day and by meal. Soon No part of your body exists in isolation from any you will experience increased energy levels. In this chapter I’ve provided simple meal plan suggestions to launch your journey. if that’s what your body needs). fermented fruits. You may even notice that healing to any one organ system of your body. manner. View your body as a whole organism aches and pains. vegetables. live with have completely vanished. Meal Plans for Common Disorders 79 4/13 4:11 PM 067-089_29786. we can control what happens inside us. repair.indd 79 2/4/13 4:11 PM 4/13 4:09 PM 067-089_29786. the menu sug- body because the constant renewal gestions are interchangeable for any meal. and rebalancing of your metabolism. and meats and fish (if you’re not vegetarian).” — BENJAMIN FRANKLIN From a holistic point of view. reduced weight (or increased with an organic connection that exists among all weight. and elimination of food cravings (especially sugary carbohydrates) can are designed to function in a unified soon follow as a natural result. fewer other part. organs. with a view of the body as a single strengthening of your immune and digestive integrated system in which all parts systems.indd 79 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:78 (Text) (Ray) #175 Dtp:225 Page:79 . chapter 6 Meal Plans for Common Disorders “While we may not be able to control all that happens to us. legumes. all of the fermented food sug- digestion plays a critical role in the gestions listed in each of the meal plans below natural healing process of the entire will benefit your entire health. The of cells is dependent on proper di. Keep in mind that proper With that said. When you bring stronger immunity. grains. heal. and structures.

and Raisin Relish (page 174) Choose any dishes from the following sugges- and Protein-Powered Pinto Beans (page 146) tions. beans. Remem. made with papaya and and cereal grains all help keep waste materials berries moving through your small and large intestines at a healthy pace. And of leafy lettuce. To make sprouted tortilla chips. Lunch Raw salad made with spinach or dark. sprouts. making them from a sprouted grain combination of brown rice. lentils. Cinnamon. and it’s becoming easier to find more yogurt and Fermented Mango. Meal Plan for Conquering Digestive Disorders Sprouting Chips Monday The demand for sprouted grain products is on Breakfast Soaked-grain muesli or granola with the rise. or until crisp. onions. High-fiber foods are also prebi. Smoothie (page 158). lightly coating or Snack Sprouted tortilla chips with Stomach. served with Diges- to flush your colon and cleanse your kidneys. all fermented foods will naturally enhance celery.indd 80 2/4/13 4:11 PM 067-089_297 067-089_29786. fruits. tomato. spritzing them with olive oil. such as Ezekiel and Garden of Eatin’s. There with vegetables. ginger. and meat or tempeh are a couple of companies. and bell peppers.indd 80 2/4/13 4:09 PM 067-089_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:80 . about 10 minutes. or gas mark 4) oven. and quinoa. you can simply buy sprouted tortillas and make them Lunch Russian Cucumber-Kefir Soup (page 152) into chips by cutting them. 80 FERMENTED FOODS HEALTH 067-089_29786. CONQUERiNg DigESTivE DiSORDERS Tuesday Breakfast Refreshing orange Coconut Kefir High-fiber foods such as vegetables. course. These are great if you’re avoiding gluten. turning Dinner Stir-fry using soaked grains or legumes once. then baking them Soothing Tzatziki Herb Sauce (page 160) in a 350°F (180°C. tive orange. Snack Energy-Boosting granola Bars (page 146) ber to drink plenty of water in between meals Dinner Fish of your choice. carrots. and variety and options available at supermar- Peach Chutney (page 114) kets. Yogurt Kefir Ranch Dip (page 161) as a dressing and help to conquer digestive disorders. otic. avocado. which promotes growth of probiotics. topped with probiotic population and nutrient absorption.

or turkey served with Cleansing Beets with ginger and grapefruit (page 105) Meal Plans for Common Disorders 81 4/13 4:11 PM 067-089_29786. mixed leafy green salad with salmon. with a side of Lunch Raw salad greens served with Probiotic- garlic Dill Pickles Delight (page 112) Rich Radish Kimchi (page 100) and fermented Snack Easy Kefir Cheese (page 148) served with salad dressing sprouted crackers or raw vegetables Snack Digestive Lemon-ginger Kombucha Dinner Wholesome Tempeh Burgers (page 144) (page 186) topped with Must-Have Honey-Dill Mustard (page Dinner Easily Digestible Pizza Dough (page 138) 177) and served with Anti-Inflammatory Apple served with your choice of toppings and Juniper Berry Kraut (page 94) Saturday Thursday Breakfast Enzyme-Potent Papaya-Cinnamon Breakfast For-the-Love-of-Sourdough Bread Kombucha Smoothie (page 116) (page 135). ginger. beef.indd 81 2/4/13 4:11 PM 4/13 4:09 PM 067-089_29786. chicken. such as Digestive Pickled Radishes with ginger and Apple (page 110) Dinner Sourdough wraps. and fermented dress- ing (page 83) Snack Simple Sauerkraut (page 93) Dinner Your choice of fish. pizza. or Symbiotic Sourdough Pancakes Lunch Stress-Less gazpacho (page 111). served with Digestive Pineapple Chut. or a (page 136). turkey. or ney (page 122) chicken. and Mint Chutney with a Kick (page 122) topped over sprouted granola Lunch Immune-Building Miso Soup with Tofu (page 135). turkey. tacos. or beef served with Detoxifying Pickled Turnips and Beets Sunday (page 97) Breakfast Yogurt mixed with Apple. or a mixed leafy green salad with salmon.indd 81 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:80 (Text) (Ray) #175 Dtp:225 Page:81 . or sandwiches. chicken. or chicken. and fermented dressing (page 83) Lunch Pickled or fermented meats served with Snack Fermented yogurt combined with fruit fermented condiments. served with assorted fermented Snack garlic Dill Pickles Delight (page 112) vegetables Dinner Your choice of fish. Wednesday Friday Breakfast Sprouted Enzymatic Brown Rice (page Breakfast Two scrambled or poached eggs or 130) served with Plum Yum Prune Sauce (page 116) omelet with Prebiotic Vegetable Medley Kraut Lunch Simple Sauerkraut (page 93) added to (page 98) whatever you’re having for lunch.

Choose any dish from the spinach. and Infection- following suggestions. fish. Include raw garlic in your daily Snack Refreshing Kombucha Tea (page 181). and Simple Sauerkraut (page 93). Fermenta- tion increases all of these important immune. Zinc. and Mint and supplements such as zinc and omega-3s are Chutney (page 126) the top nutritional choices for boosting your im- mune system. Wednesday legumes. Lunch Mixed leafy green salad combined with boosting nutrients. boosts natural killer cell (page 132) activity. quinoa. and berries Thursday Breakfast Two-egg omelet with tomatoes and Lunch Mixed leafy green salad served with served with Simple Sauerkraut (page 93) salmon. or tem- Refreshing Kombucha Tea (page 181) peh garnished with Unforgettable Pickled garlic with Rosemary and Lemon (page 96) Dinner Your choice of tempeh. sauerkraut. served with Antioxidant-Rich Asparagus Spears (page 106) 82 FERMENTED FOODS HEALTH 067-089_29786. and increases the efficiency of antibody production. salmon. Fighting Fermented Chili Sauce (page 177) Snack Raw veggies served with Yogurt Kefir Meal Plan for Boosting Your Ranch Dip (page 161) Immune System Dinner Your choice of tempeh. turkey. BOOSTiNg yOUR iMMUNE SySTEM Tuesday Breakfast Soaked-grain muesli or granola with Salmon. chicken. beans. quinoa. or Immune-Building Miso Soup with Lunch Mixed leafy green salad combined with Tofu (page 135) spinach. and strawberries. avocado. Colorful foods. beef. salads. quinoa. sauerkraut. Mango. pineapple. smoothies. turkey.indd 82 2/4/13 4:09 PM 067-089_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:82 . beetroot. garlic. or diet because this flavorful member of the onion Lacto-Fermented Lemons or Limes (page 118) family stimulates the multiplication of infection- Dinner Weight-Reducing Tempeh Coconut Curry fighting white cells. found in beef. onions. spices. or chicken. tomatoes. antioxidants. turkey. chicken. or chicken. and fermented dressing (page 83) immune system. carrots. and Unforgettable Pickled garlic with Rosemary and Lemon Snack Sprouted tortilla chips served with (page 96) Strengthening Spinach Hummus (page 139) Snack Revitalizing Rejuvelac (page 182) or Dinner Your choice of fish. served with fermented vegeta- Monday ble of your choice Breakfast Kefir smoothie made with fruits such as papaya. and onions. are all high in antioxidants that strengthen the ginger. or beef. yogurt and Tropical Coconut.indd 82 2/4/13 4:11 PM 067-089_297 067-089_29786. fish. or chicken. and cereals. such as tomatoes. increases the production of Breakfast Blueberry kefir smoothie white blood cells that fight infection. Lunch Mixed leafy green salad combined with blueberries.

Meal Plans for Common Disorders 83 4/13 4:11 PM 067-089_29786. salmon. Dinner Strengthening Herbed Corned Beef ive oil). the same amount of lemon juice. beets. You’ve made a dressing that not only tastes delicious but is also a homemade digestive aid. tomatoes. Place the lid on tightly and shake vigorously. or chicken. or poached yogurt and fermented fruit chutney (Chapter 8) eggs served with grapefruit and berries and Ener- Lunch Mixed leafy green salad combined with gizing green Tea Kombucha (page 185) radishes. pour (page 166) or Dynamic Baked Beans (page 140) some of the juice from your sauerkraut into the served with steamed asparagus and cauliflower concoction. In a screw-top Lunch Mixed leafy green salad combined with jar. Eat it daily. and tuna. and Immune-Boosting Lunch Mixed leafy green salad combined with onion and Bell Pepper Relish or fermented salad avocado. too. and 1 teaspoon mustard powder. carrots.indd 83 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:82 (Text) (Ray) #175 Dtp:225 Page:83 . with Breakfast Two scrambled.indd 83 2/4/13 4:11 PM 4/13 4:09 PM 067-089_29786. beef. which you (page 116) can literally whip up in seconds. or chicken. Friday Saturday Breakfast Soaked-grain muesli or granola. and remember to pour it over your steamed vegetables. simply add a couple tablespoons of apple avocado and ginger-Carrot Kraut (page 102) cider vinegar. boiled. Blood-Purifying Beet Kvass (page 187) served with steamed asparagus and broccoli and Dinner Brain-Protective Honey-ginger Salmon Simple Sauerkraut (page 93) (page 164) served with steamed broccoli and asparagus Sunday Simple Salad Dressing Breakfast Symbiotic Sourdough Pancakes (page You can greatly improve your digestion by 136) served with Plum Yum Prune Sauce eating fermented salad dressing. a doubled amount of extra-virgin olive oil (or Snack Cooling Carrot and Celery Kefir (page 154) combine one-half flaxseed oil with one-half ol. dressing (below) and garlic Dill Pickles Delight (page 112) Snack Kefir smoothie with berries of your choice Snack Hydrating Coconut Water (page 188) or Dinner Your choice of fish.

chicken. or tempeh. and Lunch Mixed leafy green salad served with your seeds. fish. processed car. Choose any dish from the following suggestions. white flour.indd 84 2/4/13 4:09 PM 067-089_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:84 . avoiding the wrong eggs prepared any style with avocado and foods (such as sugar. and system strong and healthy. and trans fats). cauliflower. Doing so will prevent hunger Blood-Purifying Beet Kvass (page 187). legumes. nuts. can cause it to become inefficient. and Must- eaten throughout the day can boost a weakened Have Honey-Dill Mustard (page 177) metabolism. avoiding toxins. or Revitalizing to repairing a damaged metabolism. and black olives. and Snack Blood-Purifying Beet Kvass (page 187). and can Monday damage cells. Sprinkle some fermented Dinner Love-Your-Heart Lentil Dal (page 143). Re- keeping your hormones balanced are the keys freshing Kombucha Tea (page 181). colorful fruits and vegetables. REpAiRiNg yOUR METABOLiSM Meal Plan for Repairing Low-calorie or starvation diets undertaken for Your Metabolism prolonged periods put stress on your metabo- lism. or beef. Sprouted Rejuvelac (page 182) and fermented whole grains. tomato bohydrates. with grated fermented dairy products. 84 FERMENTED FOODS HEALTH 067-089_29786. or Refresh- pangs and provide consistent energy to maintain ing Kombucha Tea (page 181) metabolism efficiency. two. Eat a hearty breakfast—never skip this important meal!—and eat fermented snacks Snack Cleansing Probiotic Limonade (page 190). meats. foods into your meals. and organic choice of fish. Eating the right foods at regular Breakfast Fermented grains or beans or two intervals throughout the day. sauerkraut. and you’ll repair and keep your immune and add some steamed broccoli. and eggs carrots.indd 84 2/4/13 4:11 PM 067-089_297 067-089_29786. even if it is only a bite or served with your choice of fish. chicken. between meals. Keep your body well asparagus (or other fresh seasonal leafy green hydrated throughout the day with water and vegetable) probiotic tonics and beverages.

or turkey. See Breakfast Your choice of Dynamic Baked Beans page 72. Nuts. with grapefruit and berries digest because their skin contains an enzyme Snack Revitalizing Rejuvelac (page 182). just as you would do with beans and or Wild Mixed Berries Frozen Yogurt (page 162) grains (remember to toss out the soaking water Dinner Protein-Powered Pinto Beans (page 146). before fermenting or cooking them). your nuts and seeds overnight.indd 85 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:84 (Text) (Ray) #175 Dtp:225 Page:85 . Tuesday Breakfast Choice of soaked-grain muesli or Soak All grains. you release the or beef and Antioxidant-Rich Asparagus Spears enzyme inhibitors and essentially activate the (page 106) growth process. which Lunch Enzyme-Powered Natto Sushi Rolls (page is great for the plant. two eggs any style served with fer- mented vegetables of your choice. By soaking served with your choice of fish. nuts. and seeds are not always easy to or two eggs any style. Rinse them well after Wednesday soaking and toss out the soaking water. and sauerkraut purified water first before fermenting or eating Snack Energy-Boosting granola Bars (page 146). (page 140). inhibitor called phytic acid that prevents ing green Tea Kombucha (page 185). for more information. avocado. Energiz. chicken. Coconut Water (page 188) Phytic acid prevents premature germination and stores nutrients for plant growth. or Refreshing orange Coconut Kefir Smoothie (page 158) with added berries Snack Refreshing Kombucha Tea (page 181). turkey. or Blood-Purifying Beet Kvass (page 187) Lunch Mixed leafy green salad combined with spinach. which allows your body to absorb their nutrients. The easy way to 116). them. Cleansing Probiotic Limonade (page 190). but it also inhibits your 128) served with Plum Yum Prune Sauce (page digestion and absorption. carrot. or a large leafy green salad with carrots. get around this is to soak all nuts and seeds in tomato. and sauerkraut. chicken. or Hydrating them from releasing their beneficial nutrients. and your choice of fish. avocado. and Seeds granola with yogurt and fermented fruit chutney Grains. in chapter 5.indd 85 2/4/13 4:11 PM 4/13 4:09 PM 067-089_29786. or Love- Your-Heart Lentil Dal (page 143) Snack Energy-Boosting granola Bars (page 146) Dinner Weight-Reducing Tempeh Coconut Curry (page 132) Meal Plans for Common Disorders 85 4/13 4:11 PM 067-089_29786.

black olives. turkey. with your choice of fish. turkey. or Stomach-Soothing Tzatziki Dinner Lacto-Fermented Lentils (page 131) Herb Sauce (page 160) served with Fermented Mediterranean Mackerel (page 168) Snack Yogurt with fresh fruit. chicken. or Immune-Building Miso Soup with Tofu beef. turkey. or Cleansing Probiotic Limonade (page 190). Blood- Purifying Beet Kvass (page 182). or tempeh. Blood- tempeh Purifying Beet Kvass (page 187). or Lunch Stress-Less gazpacho (page TK). Thursday Saturday Breakfast Your choice of two eggs any style. chicken. or tempeh. and served Snack Refreshing Kombucha Tea (page 181). carrot. or Revitalizing Snack Cooling Carrot and Celery Kefir (page Rejuvelac (page 182) 154). and sauerkraut. or tem- served with your choice of fish. or omelet served with Cleans- spinach. Breakfast Your choice of two eggs any style served with Cleansing Beets with ginger and served with Enzyme-Rich Tomatillo and Mint grapefruit (page 105) Salsa (page 108). lightly stir-fried or baked (page 135) Snack Energy-Boosting granola Bars (page 146) Dinner Sprouted Enzymatic Brown Rice (page 130) served with tempeh. or Energy-Boosting granola Bars (page 146) Friday Dinner Wholesome Tempeh Burgers (page 144) Breakfast Yogurt with Plum Yum Prune Sauce served with Prebiotic Vegetable Medley Kraut (page 116). or Blood-Purifying Beet Kvass (page 187) sprouted tortilla chips served with fermented avocado. Sunday or Fermented Virgin Mary with a Twist (page 190) Breakfast Soaked-grain muesli or granola with yogurt and fermented fruit chutney (Chapter 8) or Lunch Mixed leafy green salad combined with relish (Chapter 11). black olives. and carrot. chicken. and sauerkraut. hummus. carrot.indd 86 2/4/13 4:11 PM 067-089_297 067-089_29786. and sauerkraut. or Strengthening Spinach Hummus Snack Refreshing Kombucha Tea (page 181). turkey. and ing Beets with ginger and grapefruit (page 105) served with your choice of fish. Dinner Protein-Powered Pinto Beans (page 146) and your choice of fish. (page 139) served with sprouted tortilla chips Cleansing Probiotic Limonade (page 190). or Revitalizing Rejuvelac (page 182) Snack Refreshing Kombucha Tea (page 181). or Refreshing orange Coconut Kefir (page 98) or steamed veggies Smoothie (page 158) Snack Russian Cucumber-Kefir Soup (page 152). peh. or Cleansing Probiotic Limonade (page 191).indd 86 2/4/13 4:09 PM 067-089_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:86 . or chicken 86 FERMENTED FOODS HEALTH 067-089_29786. or soaked-grain muesli or Snack Energy-Boosting granola Bars (page 146) granola with yogurt and fermented fruit chutney (Chapter 8) or relish (Chapter 11) Lunch Mixed leafy green salad with spinach. fish. black olives. chicken. or Wild Mixed Berries Frozen Yogurt (page 162) Lunch Mixed leafy green salad combined with spinach.

Eating Breakfast Two-egg omelet with Enzyme-Rich fermented foods makes essential nutrients more Tomatillo and Mint Salsa (page 108) easily available for the body to use. Cleansing Probiotic Limonade (page 190). fermented foods’ sour taste—the Purifying Beet Kvass (page 187). or Revitalizing exact opposite of sweet—can stop sugar cravings Rejuvelac (page 182) in their tracks! Be sure to include a small amount of protein at your three main meals each day as Dinner Weight-Reducing Tempeh Coconut Curry this ensures your metabolism will be well fueled (page 132) to help you to burn fat more easily. or tur- key served with ginger-Carrot Kraut (page 102) Meal Plans for Common Disorders 87 4/13 4:11 PM 067-089_29786. turkey. chicken. And. or Revitalizing Rejuvelac (page 182) Dinner Your choice of fish. or tempeh with Digestive Pickled Radishes with ginger and Apple (page 110) Snack Refreshing Kombucha Tea (page 181). chicken. and served with your choice of fish. served with a mixed green leafy salad This prevents spikes in blood sugar and creates containing either fish. REgULATiNg wEigHT AND Meal Plan for Regulating Weight REDUCiNg CRAviNgS and Reducing Cravings Maintaining stable blood sugar levels throughout the day helps eliminate cravings for unhealthful Monday foods and is the key to healthy weight loss. Blood- added benefit. yogurt and Probiotic Berry good-for-You Jam (page 121). beef. cravings and supports weight loss. chicken. turkey. or beef an inner nutritional balance that both halts food Snack Refreshing Kombucha Tea (page 181). (page 97). Blood- Purifying Beet Kvass (page 187).indd 87 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:86 (Text) (Ray) #175 Dtp:225 Page:87 .indd 87 2/4/13 4:11 PM 4/13 4:09 PM 067-089_29786. carrot. and sauerkraut. as an Cleansing Probiotic Limonade (page 190). or two eggs any style served with fermented vegetables of your choice Lunch Mixed leafy green salad combined with spinach. Choose any Tuesday dish from the following suggestions and feel free Breakfast Soaked-grain muesli or granola with to mix them up as you like. allowing you Lunch Detoxifying Pickled Turnips and Beets to feel more satisfied and comfortably eat less.

you’ll have yogurt! Snack Fermented Virgin Mary with a Twist (page Homemade yogurt is not only cheaper 190). or two To make yogurt. carrot. or than store-bought yogurt. simply add 2 to 3 tablespoons eggs any style served with Simple Sauerkraut (30–45 ml) whey or store-bought plain yogurt (page 93) to 1 pint (473 ml) of milk. and served with even creamier and more healthful. and asparagus 88 FERMENTED FOODS HEALTH 067-089_29786. served with brands pasteurize the product after it’s been Probiotic-Rich Radish Kimchi (page 100) made. as some of fish. and sauerkraut. Lunch A mixed leafy green salad combined with or if it’s available. served with leafy green salad and carrots thermometer to ensure the temperature stays consistent at around 100°F [38°C] to encourage Thursday bacterial growth). turkey. turkey. Be sure to fermented vegetables of your choice use whole milk for a creamier. cauliflower.indd 88 2/4/13 4:09 PM 067-089_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:88 . but it is also simple Cleansing Probiotic Limonade (page 190) to make. chicken. carrot. (Make sure the label Lunch Mixed leafy green salad combined with on store-bought yogurt says the product spinach. or two eggs any style served with aging waste of store-bought yogurt. or tempeh with Must-Have Honey-Dill Mustard (page 177) Snack Fermented Virgin Mary with a Twist (page 190). chicken. or Cleansing Probiotic Limonade (page 190) Dinner Protein-Powered Pinto Beans (page 146). Wednesday Breakfast Yogurt served with Cleansing Beets Making yogurt with ginger and grapefruit (page 105). and your choice contains “live active cultures. and sauerkraut. raw milk makes the yogurt spinach. and in the morning. Refreshing Kombucha Tea (page 181). or tempeh. Homemade yogurt contains Breakfast Soaked-grain muesli or granola with more beneficial probiotics and doesn’t have the yogurt and Probiotic Berry good-for-You Jam added sugar or chemicals. Refreshing Kombucha Tea (page 181). thicker texture. Making Dinner Enzyme-Powered Natto Sushi Rolls (page it requires no special equipment (other than a 128). your choice of fish.indd 88 2/4/13 4:11 PM 067-089_297 067-089_29786. with either Prebiotic Vegetable Medley Kraut (page 98) or steamed broccoli. or produce the pack- (page 121). and it tastes so much better.) Set out at room temperature overnight.” though.

or two eggs any style served with efits include clearer. and sauerkraut. Explore the recipes in the next section and chicken.indd 89 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:88 (Text) (Ray) #175 Dtp:225 Page:89 . and served with your Snack Refreshing Kombucha Tea (page 181). Lunch Stomach-Soothing Tzatziki Herb Sauce or a mixed leafy green salad combined with spin. or Dinner Wholesome Tempeh Burgers (page 144) Cleansing Probiotic Limonade (page 190) with Simple Sauerkraut (page 93) Dinner Artery-Protective Pickled Herring (page 170). other ben- (page 121). or to the combinations that can be created from Cleansing Probiotic Limonade (page 190) fermenting foods. served with steamed broccoli. served with steamed broccoli. and sauerkraut. chicken. turkey. but there’s no end 190). Refreshing Kombucha Tea (page 181). and your choice of fish. and Lunch Stress-Less gazpacho (page 111). or two eggs any style served with (page 121). and asparagus OpTiMUM HEALTH iS wiTHiN REACH Keep colonizing your gastrointestinal tract with Saturday regular daily consumption of fermented foods Breakfast Soaked-grain muesli or granola with used as probiotic therapy.indd 89 2/4/13 4:11 PM 4/13 4:09 PM 067-089_29786. I’ve included a sampling Snack Fermented Virgin Mary with a Twist (page of some of my favorite recipes. more pleasant fermented vegetables of your choice breath. or two eggs any style served with fermented vegetables of your choice fermented vegetables of your choice Lunch Russian Cucumber-Kefir Soup (page 152). and asparagus Meal Plans for Common Disorders 89 4/13 4:11 PM 067-089_29786. Friday Sunday Breakfast Soaked-grain muesli or granola with Breakfast Soaked-grain muesli or granola with yogurt and Probiotic Berry good-for-You Jam yogurt and Probiotic Berry good-for-You Jam (page 121). or tempeh with Cleansing Probiotic Limonade (page 190). becomes more nourished. choice of fish. smoother skin. Blood- Heart-Healthy Mayonnaise (page 176) Purifying Beet Kvass (page 187). sweeter-smelling bowel movements. Doing so will ensure yogurt and Probiotic Berry good-for-You Jam restoration of your internal ecosystem. turkey. Dinner Artery-Protective Pickled Herring (page 170). cabbage. carrot. or a feelings of calmness and balance as your body mixed leafy green salad combined with spinach. or tempeh served with Cleansing experiment with making your own delicious fer- Beet and Apple Relish (page 174) mented foods at home. or Revitalizing Snack Fermented Virgin Mary with a Twist (page Rejuvelac (page 182) 190). carrot. cabbage. Refreshing Kombucha Tea (page 181). (page 160) served with sprouted tortilla chips ach.

and I Rosemary and Lemon can remember begging my mother not to serve it when they came for dinner for fear of being 97 Detoxifying Pickled Turnips and Beets ridiculed and called names the next day in the 98 Prebiotic Vegetable Medley Kraut school yard. and I am always looking for ways 106 Antioxidant-Rich Asparagus Spears to incorporate them into a meal to boost both prebiotic and probiotic content. all of which 94 Anti-Inflammatory Apple and were added to just about every meal we ate Juniper Berry Kraut (except breakfast). fermented beets. 108 Enzyme-Rich Tomatillo and Mint Salsa 110 Digestive Pickled Radishes with Ginger and Apple 111 Stress-Less Gazpacho 112 Garlic Dill Pickles Delight 90 FERMENTED FOODS for HEALTH 090-126_29786. too. and pickled herring. prevent disease. and in some cases to cure it. Little did I know that my desire not only to eat but also to create my own fermented 100 Probiotic-Rich Radish Kimchi foods would come full circle. it included such foods as raw 93 Simple Sauerkraut fermented sauerkraut. pickled dill cucumbers. 102 Ginger-Carrot Kraut Born from a desire to nurture good health. I’ve 104 A Peck of Pickled Lacto-Fermented changed my eating habits and those of my fam- Peppers ily. Fermented Grapefruit foods are simply a part of my everyday diet and life now.indd 90 2/4/13 4:12 PM 090-126_297 090-126_29786. It certainly was a far cry from 96 Unforgettable Pickled Garlic with what my friends were eating at the time. For 92 Basic Brine the most part. has my way of 105 Cleansing Beets with Ginger and preparing and cooking food changed. And with that desire. chapter 7 Vegetables 92 Easy Whey Growing up with a European dad meant that fermented food was a part of our daily diet. so.indd 90 2/4/13 4:09 PM 090-126_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:90 .

vitamins.indd 91 2/4/13 4:12 PM 4/13 4:09 PM 090-126_29786. and which other foods they can be eaten with. textures. pa r t 3 | fa v o r i t e f e r m e n t e d f o o d r e c i p e s In part 3. and grain dishes. foods year-round. I share a few family favorites—dishes The fermented vegetables in this chapter provide that are simple and easy to prepare. minerals. the benefits. the solids must rest below the level of the brine. A loose seal will help when you need to use yeasts (such as in kombucha and sourdough) and when you don't want your ferment to become bubbly. and you by creating your own wonderful dishes. Preparing fermented foods at home is really can store them in the refrigerator.indd 91 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:90 (Text) (Ray) #175 Dtp:225 Page:91 . where they will an inexact art at best. You mas. hanced through fermentation—with the added both in taste and health. Vegetables 91 4/13 4:12 PM 090-126_29786. Feel free recipes as guidelines and feel free to experiment to experiment with herbs and spices. You can ferment the foods more or less the same way: using tight or not tight. I almost always use an airlock in fermenting because it is great to use. salads. ferments were produced both in airlocked systems and in open systems. while provid. are worth it. Using an airlock reduces the likelihood that your ferment will be contaminated by molds. it is not necessary for proper fermentation. some of the basic selections to include with your ing a colorful array of flavors. You’ll notice that some of the recipes call for a tight or airlocked lid. There’s can also add more or less salt depending on your no shortage of which foods can be fermented taste. The real key is that whatever you are fermenting. however. and fiber—all of which are en- and with each dish you prepare. sandwiches. meats. and aro. All vegetables contain essential as I did. I promise that you will soon discover. so don’t worry if you’re just keep for months and allow you to eat seasonal starting out. Use these benefit of a healthy dose of probiotics. while others call for one that is not tight fitting. that fermenting is super easy and simple. Traditionally.

5 cm) from the top. Easy Whey Basic Brine Whey is used as a starter culture for creating Many of the foods in the recipes that follow many of the recipes in this book. then a glass jar with an airtight lid in the refrigerator. Making whey need to be submerged in brine. some cheesecloth. You’ll need some basic equipment. Whey may also be frozen for several months.) Store in the refrigerator for several weeks. brine. combine the salt and water. healthier.indd 92 2/4/13 4:09 PM 090-126_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:92 . 92 FERMENTED FOODS for HEALTH 090-126_29786. Brine is super is simple. If the fermented dairy brine is needed immediately. beans. (The white creamy remains in the colander is similar to cream cheese and can be used to spread over toast. (162 g) tablespoons coarse sea salt 2 quarts (2 L) water. allowing the friendly on hand at all times. along with some fermented dairy to get meats and vegetables and holds back the you started. Let it drip for a few hours. dissolve the salt in a few cups of warm water over heat. soups. then add Line a colander with cheesecloth and place it cold water to make the full 2 quarts. or other low-temperature In a large bowl. You can use store-bought organisms to take over and work their magic. set out on the counter overnight. simple to make because it contains only two such as a colander. seal the jar.indd 92 2/4/13 4:12 PM 090-126_297 090-126_29786. and vegetable and fruit in a jar. leaving recipes to make them tastier. but not indefinitely because organisms perish over time when frozen. I like to prepare a few jars to keep pathogenic bacteria. pour the brine over the food. tie up the ends of the cheesecloth. Continue Keeps indefinitely. letting the whey drip out into the bowl. place the items you want to ferment grains. or 9 milk. but discard any mold or floating bits in it that might form during storage. and then and probiotic rich. yogurt if you prefer. smoothies. Otherwise. then pour the whey Yield: 2 quarts (2 L) into a clean glass jar with a tight-fitting lid. Pour the yogurt into the you can make the brine in advance and store it in cheesecloth. kefir. but make sure it’s made from whole milk rather than low-fat or skim 6 tablespoons (108 g) fine sea salt. The salt tenderizes bowl. in a large glass bowl. Yield: 2 cups (475 ml) Note Add whey to your homemade Note When you’re ready to use your sauces. and a ingredients: salt and water. filtered or purified 1 quart (946 ml) plain probiotic-rich yogurt. salad dressings. space 1 inch (2. because it’s much thicker.

Lactobacilli. The extracted water should cover the cabbage entirely. Press the cabbage down and keep it under the brine by placing a plate or a lid on top. Cabbage is the most frequently lacto-fermented vegetable. Check on it from time to time to ensure that the brine still covers the cabbage. which means “sour cabbage. Leave the jar in a warm.indd 93 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:92 (Text) (Ray) #175 Dtp:225 Page:93 . add brine to cover. Basic Brine (page 92). and other nutrients. A good way to know when it is ready is to taste it during the fermentation process and move it to the refrigerator when you are satisfied with the taste. probably because the result tastes so good.2 kg) Note Sauerkraut is loaded with vitamin C. been salted in the bowl. Yield: 1 gallon (2. If not. and if fruit flies become a problem. if needed. Place the cabbage in a large bowl a handful at a time and shredded sprinkle with half the salt. massaging and pressing it down as you go. cover the jar with a clean towel.indd 93 2/4/13 4:12 PM 4/13 4:09 PM 090-126_29786. Add the salted cabbage to a wide- divided mouth glass fermentation jar or crock. weighted down by a clean rock or resealable plastic bag filled with water. Vegetables 93 4/13 4:12 PM 090-126_29786. Liquid will begin to seep from the cabbage.5 cm) below the jar rim to allow for expansion. Remove any mold that may form on the surface. add more. dark spot in your kitchen and allow the sauerkraut to ferment for 7 to 10 days.” originated in Europe and consists of lacto- fermented cabbage. Simple Sauerkraut Sauerkraut. Repeat until all of the cabbage has 1 ⁄4 cup (72 g) fine sea salt. Make sure to cover it with a lid to preserve nutrients. Be sure the level of the liquid stays 1 inch (2. as needed Sprinkle with the rest of the salt. 4 heads red or green cabbage.

divided by placing a plate or a lid on top. Because of this they are often of great help to those suffering from arthritis. 3 or 4 heads red or green Combine the cabbage. shredded berries in a large bowl. Keep it covered with a lid. apples. and juniper cabbage. and if fruit flies become a problem. Add more if needed.indd 94 2/4/13 4:12 PM 090-126_297 090-126_29786. dark spot in your kitchen and allow the sauerkraut to ferment for 7 to 10 days. cover the crock with a clean towel. add brine to cover. Use more or less cabbage and apple as your fermenting crock size will allow. Liquid will begin to 2 tablespoons (13. handful by handful. crushed expansion. into a fermentation jar or crock. as rock or resealable plastic bag filled with water. Be sure the level of 3 tablespoons (23 g) juniper the liquid stays 1 inch (2.5 g) caraway seeds seep from the cabbage. Anti-Inflammatory Apple and Juniper Berry Kraut The juniper berries lend a unique flavor to this very popular variation on a basic sauerkraut. 94 FERMENTED FOODS for HEALTH 090-126_29786. gout. A good way to know when it is ready is to taste it during the fermentation process and move it to the refrigerator when you are satisfied with the taste. cored. peeled. Check on it from time to time to ensure that the brine covers the vegetables. Press the mixture down and keep it under the brine 1 ⁄4 cup (72 g) fine sea salt. The extracted water should cover the cabbage entirely. and mixture. needed Place the fermentation jar in a warm. If not.2 kg) Note Juniper berries have anti-inflammatory and diuretic properties. Yield: 1 gallon (2. caraway seeds.indd 94 2/4/13 4:09 PM 090-126_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:94 .5 cm) below the jar rim to allow for berries. Sprinkle with half the salt. Known for their reputation as an herbal remedy for a long list of diseases and ailments. and rheumatic diseases. Remove any mold that may form on the surface. coarsely chopped pound vigorously after each addition and sprinkle with the remainder of the salt after each handful. weighted down by a clean Basic Brine (page 92). juniper berries combine well with cabbage to create a power-packed elixir that explodes with flavor. Place the 2 or 3 apples.

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indd 96 2/4/13 4:09 PM 090-126_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:96 . and separated and peeled lemon and sprinkle with salt. Its nutritive benefits are increased when you ferment it. Put a lid loosely on the jar and ferment at room temperature for 7 to 10 days. combine the garlic cloves. garlic is well known as an immune booster and anti-inflammatory agent. You’ll love the lemony flavor and high levels of antioxidants in this pickled dish. or 1⁄2 teaspoon dried ensure that the garlic remains fully submerged. cloves In a small bowl. Transfer to a fermentation jar and 1 teaspoon finely chopped fresh cover with the whey and brine. or more as needed Note Serve as a garnish to salads or add to soups. Unforgettable Pickled Garlic with Rosemary and Lemon Long considered a natural antibiotic in its own right. rosemary. and dips.indd 96 2/4/13 4:12 PM 090-126_297 090-126_29786. 4 to 5 heads garlic. Besides adding a balance of soft fragrances to the food. 96 FERMENTED FOODS for HEALTH 090-126_29786. stir-fries. rosemary increases blood flow to the brain and improves memory. 1 ⁄4 cup (60 ml) Easy Whey (page 92) Yield: 1 pint (473 ml) 1 ⁄4 cup (60 ml) Basic Brine (page 92). Place a weight in the jar to rosemary. 1 ⁄4 teaspoon grated lemon zest Screw the lid on tightly and transfer the jar to the refrigerator. 1 teaspoon fine sea salt The garlic will keep for several months.

indd 97 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health e:96 (Text) (Ray) #175 Dtp:225 Page:97 . fiber. and mustard seeds. allowing it to flow more freely through the liver and into the small intestine. combine the turnips. In a medium bowl. this combination of turnips and beets is beyond flavorful and will complement any grilled or baked meat dish. if needed. You can also cut them into ¼-inch (6-mm) rounds if you prefer. Leave the ginger. 2 tablespoons (22 g) mustard seeds. and antioxidants. Place the mixture into a wide-mouth batons fermenting jar (use two jars if necessary).indd 97 2/4/13 4:12 PM 4/13 4:09 PM 090-126_29786. Note Use the ¼-inch (6-mm) blade on a mandoline to cut the peeled vegetables into batons. as Turnips and beets are naturally rich in many unique needed phytonutrients and vitamin C to help boost immunity. Vegetables 97 4/13 4:12 PM 090-126_29786. turnips and beets contain powerful anti-inflammatory and detoxification benefits. orange cut into 1⁄4-inch (6-mm) zest. Detoxifying Pickled Turnips and Beets Teeming with probiotics. as variations in thicknesses can lead to variations in taste and texture. Beets also improve liver function largely by thinning the bile. trimmed to submerge. Pour in the whey 3 or 4 medium beets. Screw the lid on tightly and transfer the jar to the refrigerator. beets. and cut Weight the mixture down. and keep it under the into 1⁄4-inch (6-mm) batons brine by placing a plate or a lid on top. 2 or 3 medium turnips. weighted down by a 1 inch (2. peeled. ginger. to cover the mixture. or 1 bay leaf Yield: 1 quart (946 ml) 1 cup (235 ml) Easy Whey (page 92) Basic Brine (page 92). Check on it Zest of 1 orange periodically to ensure that the brine still covers the vegetables. Either way. of greens. if necessary. peeled and cut into jar in a warm. keep the thicknesses the same. peeled. which can prevent neural tube defects in babies when taken by the mother during preconception. and add brine. Beets are highest in folate.5 cm)-long piece fresh clean rock or resealable plastic bag filled with water. Together. dark spot in your kitchen and allow the mixture matchsticks to ferment at room temperature for 3 to 7 days.

The veggies will keep for months in the refrigerator. cover the jar with a clean towel. peels left on onions. weighted down by 1 ⁄4 cup (72 g) fine sea salt. Prebiotic Vegetable Medley Kraut Taking sauerkraut a lot further. pound vigorously after each addition and sprinkle each 3 carrots. into a fermentation jar or crock. 98 FERMENTED FOODS for HEALTH 090-126_29786. Add needed more brine as needed.indd 98 2/4/13 4:12 PM 090-126_297 090-126_29786. Liquid will begin to seep from 6 red onions. 4 apples. add brine to cover. 1 ⁄4 cup (60 ml) Easy Whey (page 92) Leave the jar in a warm. Press the vegetables down and keep them under the brine by placing a plate or a lid on top. You can spice them up or flavor them with many herbs. Yield: About 2 quarts (568 g) Note Feel free to experiment using fresh seasonal vegetables for your mixed ferments. A good way to know when it is ready is to taste it during the fermentation process and move it to the refrigerator when you are satisfied with the taste. dark spot in your kitchen and allow the vegetables to ferment for 7 to 10 days. Check on it periodically Basic Brine (page 92). thinly sliced the vegetables. cored and diced. Be sure the level of 3 tablespoons (24 g) grated fresh the liquid stays 1 inch (2. cauliflower. Screw the lid on tightly and transfer the jar to the refrigerator. Remove any mold that may form on the surface. carrots. handful by handful. Place 4 cups (600 g) cauliflower florets the mixture. Because of their fiber content. If not. they will aid digestion and are the perfect complement to every meal. The liquid should cover the 1 cup (67 g) finely chopped kale mixture entirely. peeled and diced handful with more of the salt. divided a clean rock or resealable plastic bag filled with water. these vegetable combinations are a great new way to get a variety of superfoods into your daily diet. combine the apples.5 cm) below the jar rim to allow for ginger expansion. and if fruit flies become a problem. and ginger and sprinkle with half the salt. Add the whey. kale. with In a large bowl.indd 98 2/4/13 4:09 PM 090-126_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:98 . as to ensure that the brine still covers the vegetables.

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92) In a large bowl. Asian pears are cousins to the pears that are typically seen in grocery stores. It’s also great in a wrap with mixed greens and meats. or to problem.indd 100 2/4/13 4:12 PM 090-126_297 090-126_29786. fish sauce. Add sliced into matchsticks the salt to the mixture and combine well. Keeps indefinitely. Place the salted 1 Asian pear. Nashi. The extracted water should cover the 5 carrots. combine the cabbage with the radishes. and apple pear. or 12 medium Leave the fermentation jar in a warm. Check on it periodically to ensure 1 ⁄4 cup (60 ml) fish sauce that the brine covers the vegetables. chopped to ferment for 5 to 7 days. 2 heads Napa cabbage. Be sure the level of the liquid stays 1 inch (2.5 cm) below the jar rim to allow for 5 or 6 scallions. peeled and sliced mixture. 100 FERMENTED FOODS for HEALTH 090-126_29786. 2 daikon radishes. for soaking (page liquid. cover the jar with a clean towel. 1 head garlic. pear. but this fruit is similar to an apple in shape. Wash the cabbage leaves and let them soak overnight in quartered enough brine to cover. If not. Other names this pear goes by are Chinese pear. It is ready when you taste are satisfied with the taste. peeled and sliced into matchsticks vegetables entirely. or root cellar. If fruit flies become a 1 ⁄2 cup (260 g) chili paste. ginger. garlic. pounding vigorously after each addition. Japanese pear. where it will continue to ferment. weighted down by ginger. scallions. into a large fermentation jar or into matchsticks crock. peeled and minced a clean rock or resealable plastic bag filled with water. or top it over steamed or fried rice. The addition of Asian pear lends a subtle sweetness to its sharp taste. add brine to cover. dark spot in your kitchen cloves garlic. Liquid will seep from the vegetables. radishes. and chili paste. peeled and carrots. Screw the lid on tightly and transfer 1 ⁄4 cup (72 g) fine sea salt it to a cool storage area such as your pantry. sliced expansion. Yield: 1 quart (946 ml) Note You can wake up your morning by adding this kimchi to scrambled eggs. and spicy flavorings. basement. discard the soaking Basic Brine.indd 100 2/4/13 4:09 PM 090-126_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:100 . Sand. handful by handful. Kimchi is a very spicy and pungent fermented combination of Napa cabbage. Once soaked. Probiotic-Rich Radish Kimchi There’s no shortage of health benefits from this Korean cousin to sauerkraut. Press the vegetables down and keep them under 2 inch (5 cm)-long piece fresh the brine by placing a plate or a lid on top.

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Start tasting the carrots after a few days. and polyphenols. Fermenting them increases this number substantially. pungent taste but should also maintain some crispness. scraping off any mold (page 92) that forms on the surface. Note Ginger is known to have natural analgesic and sedative properties and is a wonderful aid for dyspepsia or stomach ailments. Beta- carotene has proven effective against macular degenera- tion and cataracts and even has anticancer and antiaging properties. If fruit flies become a problem. and pressing down on the weight to submerge the carrots in the brine. then add 1 tablespoon (6 g) peeled. screw a lid on the jar tightly and refrigerate. Yield: 1 quart (568 g) With carrots. hesperidin. Place a smaller jar filled with water (as the weight) on top of the carrots inside the crock. you get vitamin A and a host of powerful health benefits. which have been shown to lower high blood pressure and cholesterol. 1 pound (455 g) carrots. Use this relish to add a special tang to baked or grilled meats and fish.indd 102 2/4/13 4:09 PM 090-126_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:102 . and reduce inflammation. Oranges contain phytonutrients. cover the crock with a clean towel. Check the carrots every few days. A mere ½ cup (40 g) packs a walloping four times the RDA of vitamin A in the form of protective beta-carotene. grated Pack the grated carrots into a fermenting jar or crock. The high level of beta-carotene acts as an antioxidant and is converted into vitamin A in the liver. 102 FERMENTED FOODS for HEALTH 090-126_29786. Ginger-Carrot Kraut Carrots have few rivals when it comes to beta-carotene. Pour in the whey and brine until the carrots are just minced fresh ginger covered. When satisfied with the taste and texture. The kraut will keep for several months.indd 102 2/4/13 4:12 PM 090-126_C6 090-126_29786. dark 1 quart (946 ml) Basic Brine place. They will develop a pleasant. the ginger. 1 ⁄4 cup (60 ml) Easy Whey (page 92) Let the vegetables ferment for 3 to 5 days in a warm.

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A little bit goes a long way with this medicinal beauty. meaning it can provide relief for migraines and sinus pain. whey is high in amino acids. and fiery flavor of pickled jalapeños is enhanced when fermented. Pour the into 1⁄4-inch (6-mm) rings whey and brine over the vegetables to cover. 1 pound (455 g) fresh jalapeño Place the peppers. that is the key brain-pain transmitter. and cholesterol-lower- ing properties. 1 ⁄4 cup (60 ml) Easy Whey (page depending on the temperature of your kitchen. Capsaicin is also used in the preparation of ointments. electrolytes. and B-complex vitamins. capsaicin— the chemical that makes chile peppers hot—is known to have antibacterial. the spicy.indd 104 2/4/13 4:12 PM 090-126_297 090-126_29786. and tinc- tures for its pain-relieving properties. rubs. Be sure the level (seeds removed) of the liquid stays 1 inch (2. It’s also known to inhibit a key neuropeptide. pungent. anticarcinogenic. onion.indd 104 2/4/13 4:09 PM 090-126_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:104 .5 cm) below the jar rim to allow for 1 ⁄2 red onion. and garlic into your fermenting jar peppers. This usually takes 4 to 6 days. A Peck of Pickled Lacto-Fermented Peppers Along with its vitamin C and antioxidants. Place a lid tightly on the jar and allow to ferment 3 or 4 cloves garlic at room temperature until the jalapeños change color from deep green to an olive green. Transfer to the 92) refrigerator. 104 FERMENTED FOODS for HEALTH 090-126_29786. Substance P. washed and sliced and gently but firmly press down to pack them in. Note In addition to probiotics. 1 cup (235 ml) Basic Brine (page 92) Yield: 1 quart (946 ml) The health-benefiting alkaloid compound. sliced expansion.

trimmed and zest. Vegetables 105 4/13 4:12 PM 090-126_29786. Transfer the jar grapefruit. as needed (page 92) 2 cinnamon sticks Note Enjoy with salads or meat dishes. peeled and cut into liquid stays 1 inch (2. to completely submerge 1 inch (2. and cardamom seeds. ginger. Cover the jar matchsticks tightly with a lid or an airlock and allow to ferment in a dark. grapefruit young beets. You can’t go wrong with this delicious digestive aid that’s loaded with color. Zest of 1⁄2 small to medium cool spot at room temperature for 3 to 5 days. where the beets will continue to ferment at 1 ⁄8 teaspoon ground cloves a slower rate. and tangy.indd 105 2/4/13 4:12 PM 4/13 4:09 PM 090-126_29786. combine the beets. Cleansing Beets with Ginger and Grapefruit Vibrant.5 cm) below the jar rim. or use these beets to make borscht— a classic Russian soup that’s eaten cold. Add the cinnamon sticks. they pair nicely with the tart flavor of grapefruit and the warming ginger. Place this mixture into a chopped or shredded. with wide-mouth fermenting jar. Seeds from 2 cardamom pods Yield: About 1 quart (946 ml) (optional) 1 ⁄2 cup (120 ml) Easy Whey (page 92) Basic Brine. cloves.5 cm)-long piece fresh the mixture. beets are just loaded with nutrients. Be sure the level of the ginger.indd 105 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :104 (Text) (Ray) #175 Dtp:225 Page:105 . or 1 large orange to the refrigerator. peels left on adding as much brine as needed. 6 medium (or 4 large) tender In a medium bowl. Cover the beets with the whey. Because beets have the highest sugar content of all vegetables. This will keep for several months. crunchy.

E. and K. making them an attractive prebiotic food. You’ll love the aroma and flavors in this antioxidant-rich blend teeming with probiotics. combine the peppercorns. then pour the (optional) brine on top. 1 ⁄4 teaspoon celery seed celery seed.indd 106 2/4/13 4:12 PM 090-126_297 090-126_29786. Transfer the jar to the 1 ⁄4 whole lemon refrigerator. Cover the jar asparagus stalks. 1 ⁄2 teaspoon black peppercorns In a 1-quart (946-ml) fermenting jar. 92) 2 cups (475 ml) Basic Brine (page Yield: 1 quart (700 g) 92). coriander seeds. too.indd 106 2/4/13 4:09 PM 090-126_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:106 . leaving 1 inch (2. where the asparagus will continue to ferment at a 1 ⁄4 cup (60 ml) Easy Whey (page slower rate. cut in half.5 cm) free at the top. and potassium. Pour the whey into the jar. Or serve over a green garden salad or rice pilaf. plus more as needed Asparagus is loaded with vitamins A. C. tightly with a lid or an airlock. and garlic. Antioxidant-Rich Asparagus Spears Nothing heralds the onset of spring like crisp. asparagus also packs a lot of nutritional value. Although these fleshy spears are valued for their tender texture and succulent taste. Note These are delicious served with poached eggs for breakfast. fresh asparagus. along with minerals such as folate. 106 FERMENTED FOODS for HEALTH 090-126_29786. thinly sliced asparagus spears.5 Approximately 40 young cm) below the jar rim to allow for expansion. Push the lemon wedge in between the 2 cloves garlic. They’re high in fiber. and allow to ferment in a dark bottom ends trimmed off spot at room temperature for 2 to 3 days. iron. 1 ⁄2 teaspoon coriander seeds Pack the asparagus stalks upright in the jar. Be sure the level of the liquid stays 1 inch (2.

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Enzyme-Rich Tomatillo
and Mint Salsa
Loaded with enzymes, tomatillos are a treasure when it comes to their antioxidants.
The high enzyme content actually serves to enhance the activity of the antioxidants. Naturally,
their nutrients and bioavailability are enhanced through fermentation.

2 pounds (1 kg) tomatillos, Place the tomatillos, onion, garlic, chile peppers, cilantro,
chopped and mint into the bowl of a food processor and process until
1 large red onion, chopped smooth. Transfer to a large bowl and add the lemon or lime
juice, whey, cayenne, cumin, and salt, and combine well.
6 cloves garlic, peeled and
Pour into a wide-mouth fermenting jar and cap tightly. Leave
chopped
to ferment at room temperature for 3 to 5 days. Check on it
3 chile peppers, seeded and
periodically to ensure that the brine still covers the vegetables.
chopped
Transfer to the refrigerator, where the salsa will keep for up to 4
1
⁄2 cup (8 g) cilantro, coarsely weeks, and the flavor will intensify.
chopped
1
⁄4 cup (24 g) fresh mint, coarsely Yield: About 1 quart (946 ml)
chopped
Juice of 1 lemon or lime
Tomatillos are especially rich in lycopene, which plays
1
⁄2 cup (120 ml) Easy Whey (page
92) a special role in bone and cardiovascular health.

Dash of cayenne pepper
1
⁄2 teaspoon ground cumin
2 teaspoons fine sea salt

Note Tomatillos are sometimes called “green tomatoes.”
They should not, however, be confused with green, unripe tomatoes,
which are in the same family but of a different genus. Choose your tomatillos
by a combination of flavor, texture, and appearance.
You can get the benefits of fermented salsa by adding Easy Whey (page 92)
to store-bought salsa. Experiment with fermenting ketchup, barbecue sauce,
and pasta sauce in the same way.

108 FERMENTED FOODS for HEALTH

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Digestive Pickled Radishes
with Ginger and Apple
Crisp, bright, and tangy, fermented radishes are especially good for aiding digestion. The addition
of cumin and coriander increases their digestive capabilities, while the apple adds even more fiber
and flavor. Loaded with probiotics, this is wonderfully delicious eaten atop summer salads.

About 30 radishes, trimmed Combine the radishes, garlic, onion, ginger, apple, cumin
and cut into slices or quarters seeds, coriander, and chile pepper in a large bowl. Transfer
3 cloves garlic, minced them to a 1-quart (946-ml) fermenting jar or crock, and add the
whey. Cover all ingredients with the brine. Be sure the level of
1 large (or 2 small) red onions,
the liquid stays 1 inch (2.5 cm) below the jar rim to allow for
thinly sliced
expansion. Gently press the ingredients down and cap tightly.
1 inch (2.5 cm)-long piece fresh
ginger, cut into 1⁄4-inch (6-mm) Leave to ferment at room temperature for 3 to 5 days, checking
slices on it periodically to ensure that the brine still covers the
vegetables. Transfer to the refrigerator. Will keep refrigerated
1 medium apple, peeled, cored,
and chopped for several months.
1
⁄2 teaspoon cumin seeds
Yield: About 1 quart (946 ml)
1
⁄2 teaspoon coriander
1
⁄2 small chile pepper, chopped
(optional)
Radish leaves contain almost six times the amount of
1
⁄4 cup (60 ml) Easy Whey vitamin C as their roots and are a good source of calcium
(page 92) and potassium.
1 cup (235 ml) Basic Brine, plus
more as needed (page 92)

Note The radish belongs to the Brassicaceae family.
Radish is also known as “daikon” in some parts of the world.

110 FERMENTED FOODS for HEALTH

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Stress-Less Gazpacho
A summertime staple, gazpacho is notable for its piquant flavor, hearty texture, and easy
preparation. Nutritionally, it is loaded with lycopene antioxidants, which are absorbed more easily
by the addition of olive oil. Fermenting gazpacho with whey increases its already high vitamin C and
phytochemical content. A nutrition study done on volunteers who ate gazpacho every day for two
weeks showed significant increase in blood levels of vitamin C and a decrease in key stress molecules.

4 medium tomatoes, peeled and Place the tomatoes, cucumber, bell pepper, onion, garlic,
roughly chopped parsley, cilantro, and chile pepper into the container of a
1 medium cucumber, roughly blender and blend until chunky. Pour half the mixture into
chopped a large bowl. Add the tomato juice, water, lime juice, olive
oil, and whey to the remaining mixture in the blender and
1 yellow or red bell pepper,
roughly chopped blend until smooth. Transfer the blended ingredients to the
bowl, and season with salt and pepper. Cover the bowl and
1 red or sweet onion, roughly
refrigerate for 1 to 2 days. Serve cold.
chopped
2 cloves garlic, minced Yield: About 11⁄2 quarts (1420 ml)
½ cup (30 g) chopped fresh
parsley
2 tablespoons (2 g) chopped
cilantro
1 chile pepper, seeded and
chopped
1 cup (235 ml) tomato or
vegetable juice
½ cup (120 ml) filtered water
Juice of 1 lime
1 tablespoon (15 ml) extra-
virgin olive oil
3 tablespoons (45 ml) Easy Whey
(page 92)
1 teaspoon fine sea salt
Freshly ground black pepper

Vegetables 111

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sour pickles are crunchy and tangy.indd 112 2/4/13 4:09 PM 090-126_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:112 . and dill to enhance flavor even more. Note Enjoy the gustatory adventure and tantalizing taste of these refreshing pickles as an accompaniment to any meat. 92) transfer the jars to the refrigerator. The fermentation of garlic more than doubles the amount of antioxidants and produces a rich. savory flavor.indd 112 2/4/13 4:12 PM 090-126_297 090-126_29786. or rice dish.5 cm) below the liquid. mustard. which aids in reducing both weight and high blood pressure. fish. where they will keep for 11⁄2 cups (355 ml) Basic Brine several months. 8 to 10 unwaxed or organic Wash the cucumbers well. peeled between each jar. Add the whey and then the brine evenly 8 to 10 cloves garlic. adding salt as you go. Taste the cucumbers occasionally during the process 1 ⁄4 cup (60 ml) Easy Whey (page to see if they are done. salad. (page 92) Yield: About 2 quarts (2 L) Cucumbers have diuretic properties because of their high water and potassium content. When you are satisfied with the taste. covering the cucumbers completely so they 1 tablespoon (11 g) mustard are submerged 1 inch (2. This version adds garlic. Divide the mixture fresh dill evenly between the two jars and pour it over the cucumbers. Cover the seeds jars tightly with lids and let sit at room temperature for 5 to 1 tablespoon (18 g) fine sea salt 10 days. Divide them in half and place pickling cucumbers them in two 2-quart (2-L) fermenting jars. Garlic Dill Pickles Delight Loaded with beneficial bacteria. 112 FERMENTED FOODS for HEALTH 090-126_29786. and the flavor gets better with time. Combine the dill. 1 tablespoon (4 g) chopped garlic. and mustard seeds in a small bowl.

Mango. One of the great things about fermenting fruits and Peach Chutney is that their naturally sweet taste nicely comple- ments the sour taste created through lacto- 116 Plum Yum Prune Sauce fermentation. Cinnamon. and Mint Chutney Fruits 113 4/13 4:12 PM 090-126_29786. Ginger. and Mint Chutney with a Kick 122 Digestive Pineapple Chutney 124 Fiber-Filled Fig and Apricot Honey Butter 126 Tropical Coconut. and beef dishes.indd 113 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :112 (Text) (Ray) #175 Dtp:225 Page:113 . chicken.indd 113 2/4/13 4:12 PM 4/13 4:09 PM 090-126_29786. chapter 8 Fruits 114 Fermented Mango. You can use many of these chut- 116 Enzyme-Potent Papaya-Cinnamon neys and jams as an accompaniment to add Kombucha Smoothie richness and flavor to your fish. You will also be giving your digestive 118 Lacto-Fermented Lemons or Limes system a huge boost. 118 Apple Blackberry Kraut Crunch 121 Probiotic Berry-Good-for-You Jam 122 Apple.

seeded and chopped Place the fermentation jar in a dark spot in your kitchen at room temperature. You can ferment the peels. Keep the 2 cups (200 g) pecans. vitamins C and E. 2 teaspoons fine sea salt Press the fruit mixture. Allow the extracted juices and 1 cup (145 g) raisins whey to cover the mixture then add brine as needed. then place then in a food dehydrator to make fruit leather. then plunge into an ice water bath. iron. an evening dessert. but they are also rich in nutrients and prebiotic dietary fiber.indd 114 2/4/13 4:09 PM 090-126_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:114 . both fruits offer a sweet and tart treat that won’t make you crave sugar. Best of all. peeled. Mango peels are also rich in phytonutrients. and Peach Chutney The king of exotic fruits.indd 114 2/4/13 4:12 PM 090-126_297 090-126_29786. Allow the chutney to ferment for 2 to 4 2 tablespoons (14 g) ground days. In a large bowl. and potassium are among the medicinal compounds in mangos and peaches. or fish. raisins.5 cm) below the rim to allow for expansion. combine the peaches. weighted down by a clean rock or resealable plastic bag filled with water. or as an accompaniment to beef. magnesium. cap it. the mixture into a fermentation jar and tamp it down until it’s and coarsely chopped no more than 1 inch (2. 92) and when you are satisfied with the taste. Amino acids. seeded. such as carotenoids. pork. and transfer it Basic Brine (page 92). chopped contents 1 inch (2. chile peppers. 2 chile peppers. calcium. and quartered salt.5 cm) below the jar rim to allow for expansion. drop the quarters into a pot of boiling water for only 5 to 10 seconds. lemon juice. 114 FERMENTED FOODS for HEALTH 090-126_29786. cored. when fermented. Pour in the whey. Check on it periodically to ensure that the brine covers cinnamon the mixture and to remove any mold that may form on the 1 ⁄4 cup (60 ml) Easy Whey (page surface. needed Yield: About 1 quart (946 ml) Notes This dish is perfect for an afternoon snack. pecans. 8 to 10 peaches. down into the jar and keep it under Juice of 4 lemons the brine by placing a plate or a lid on top. Cover 1 ⁄4 cup (32 g) grated fresh ginger with a clean cloth to keep out fruit flies. mangos—as well as peaches—not only taste delicious. To peel peaches. Taste the chutney during the fermentation process. peeled. Place 4 ripe mangos. mangos. Fermented Mango. as to the refrigerator. Cinnamon. ginger. and cinnamon.

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salt. and honey into the container of a blender and process until all the fruit has been puréed. plus a high level antioxidants. digestion and speed up your metabolism. or maple syrup) 11⁄2 cups (355 ml) kombucha tea 1 teaspoon fine sea salt ¼ cup (60 ml) Easy Whey (page 92) Place the papaya. plums This luscious smoothie contains all the beneficial and prunes contain more than double the microorganisms of kombucha. Transfer the mixture to a wide- Yield: 1 quart (946 ml) mouth quart jar or crock. than most of digestive enzymes from papaya. 21⁄2 cups (440 g) diced papaya 3 to 4 plums. leaving 1 inch (2.indd 116 2/4/13 4:09 PM 090-126_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:116 . honey raw honey. Add the kombucha and Place the plums. Plum Yum Enzyme-Potent Papaya- Prune Sauce Kombucha Smoothie Wonderfully delicious and juicy. and blend until well mixed. especially vitamin C. prunes. 116 FERMENTED FOODS for HEALTH 090-126_29786. and other ingredients (see page 56).indd 116 2/4/13 4:12 PM 090-126_297 090-126_29786. of is probiotic-rich living food that is made from course. prunes and plums are good for spices. sweetener. enhanced through fermentation. then transfer to the refrigerator. Yield: 1 quart (946 ml) Note A kombucha culture starter is called a SCOBY. cinnamon. halved and pitted 1 teaspoon ground cinnamon 1 cup (175 g) pitted prunes 1 tablespoon (20 g) locally harvested raw ¼ cup (85 g) unrefined sweetener (rapadura. Kombucha other fruits. The sauce will keep for a few weeks. Leave at room temperature for 2 to 3 days. Cover tightly with a lid or airlock. in prebiotic fiber. the amount of antioxidants is. It stands for symbiotic culture of bacteria and yeast. whey in a food processor bowl and process until smooth.5 mm) free below the jar rim to allow for expansion. High tea and can be flavored with your favorite fruits.

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checking them every few days to ensure brine level. and mix well. Add the apple. They are rich nutrients. and antioxidants. Juice of 3 lemons 1 ⁄2 cup (144 g) fine sea salt 1 ⁄2 small cabbage. Add filtered water. Be juice mixture over the lemons until juice is ½ sure the level of the liquid stays 1 inch (2. chile pepper. temperature for 5 to 6 days. shredded 1 tablespoon (6 g) coriander 1 teaspoon fine sea salt 7 or 8 organic lemons or limes. Yield: 7 or 8 lemons or limes 118 FERMENTED FOODS for HEALTH 090-126_29786. peeled. add water. increase its omega-3s while giving a crunchy. if the shoulder of the jar. so the sections remain connected.indd 118 2/4/13 4:12 PM 090-126_297 090-126_29786. jar tightly with a lid or an airlock. to cover the mixture completely. Pour the remaining lemon necessary. cored. the salt. Note Serve alongside salads or use it to top yogurt. possibly longer. Lemons and limes can be kept for 1 year. Lacto-Fermented Apple Blackberry Lemons or Limes Kraut Crunch Enjoy the sour taste of these preserved lemons Combining blackberries and apples with cabbage or limes. if below the jar rim to allow for expansion. and the walnuts vitamin C. Roll the whole lemons or limes on a (page 92) kitchen countertop to soften. which are alkalinizing to the stomach adds a delicious sweet flavor and tons more and promote healthy digestion. fiber-filled texture. which will combine with the salt to create a brine. and enzyme content. Then refrigerate. Using a wooden spoon or dowel. flavonoids. Leave at room and bay leaves. ends 1 apple. allow the lemons or limes to release their juices. stopping ½ inch (13 mm) from Place the cabbage in a bowl and sprinkle with the bottom. walnuts. Firmly lemon juice mixture. Yield: 1 quart (946 ml) Secure with a lid or an airlock and ferment at room temperature for 30 days. in beneficial bacteria and outstanding in their probiotics. then refrigerate. Sprinkle the interior of the fruit with half the blackberries.indd 118 2/4/13 4:09 PM 090-126_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:118 . Seal the necessary. Add the cinnamon stick. Pour in the whey. slice them crosswise into quarters. and finely chopped trimmed Juice of 1 orange (include some pulp) 1 cinnamon stick 1 cup (120 g) chopped walnuts 1 chile pepper 1 ⁄2 cup (75 g) blackberries 2 bay leaves 1 teaspoon broken pieces of cinnamon sticks Combine the lemon juice with the salt and 1 ⁄4 cup (60 ml) Easy Whey coriander. and cinnamon. orange juice. This press down on the fruit to soften the rinds and to will keep for a few weeks. This kraut is loaded with prebiotics.5 cm) inch (13 mm) above them. Layer the lemons or limes pack the mixture into a wide-mouth 1-quart into a wide-mouth fermenting jar no higher than (946-ml) jar.

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Set the jar in a dark place and allow it to ferment pectin (available for 2 to 3 days at room temperature. Pour the remaining 2 tablespoons (30 ml) whey 2 teaspoons Pomona’s universal over the fruit. pectin. filtered water. or until hydrated. 1 ⁄4 cup plus 2 tablespoons and sweetener. and sweetener. pectin. dates. raspberry. Drain the fruit. Allow the fruit to soak for 20 minutes. raw honey. maple transfer to a jar and refrigerate.indd 121 2/4/13 4:13 PM 4/13 4:09 PM 090-126_29786. blackberry. papaya. as desired in the refrigerator. or 2 to 3 cups (260– together. Pulse once or twice to combine. then transfer to the bowl of pineapple. Fruits 121 4/13 4:13 PM 090-126_29786. divided Transfer the fresh fruit mixture or dried fruit mixture to a 2 teaspoons fine sea salt fermenting jar. top it over toast. then process (90 ml) Easy Whey (page 92). 3 cups (435 g) fresh berries If using fresh fruit: Place the fruit in a bowl and add the 1⁄4 cup (cherry. Should keep for up to 2 months syrup). figs. cranberry) a food processor and add the 1⁄4 cup (60 ml) whey. and fermenting it only adds to the guiltless pleasure. If using dried fruit: Place the fruit in a bowl and cover 390 g) unsulfured dried fruit with hot. which prevents cellular damage and improves blood pressure and HDL (“good”) cholesterol levels. at health food stores) Transfer the fruit to the bowl of a food processor and add more 1 ⁄4 cup (60 ml) natural sweetener sweetener to taste. This jam is also a great way to introduce the kids to fermented foods. raisins. salt. (60 ml) whey. Yield: About 1 pint (473 ml) Berries are packed with antioxidants and flavonoids. (apricots.indd 121 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :120 (Text) (Ray) #175 Dtp:225 Page:121 . mash everything blueberry). salt. A diet rich in berries reduces inflammation. Probiotic Berry-Good-for-You Jam There’s nothing better than the tangy taste of homemade jam at breakfast or for a sweet treat. plus more. Serve immediately or (rapadura. or pancakes. until it forms a paste. process until smooth. waffles.

cilantro. and chopped 2 chile peppers.5 cm)-long piece fresh ginger. and chile peppers 1 ⁄4 cup plus 2 tablespoons (90 ml) Easy Whey until the pineapple is finely chopped and (page 92). and chile peppers releases its juice. Cover it loosely with a towel to keep Note Pineapple contains one of the most important enzymes. Allow liquid to cover the in the bowl of a food processor and process contents. Pineapples can a dark spot at room temperature for 2 to 3 days. which function as antioxidants. which helps out any fruit flies. ginger. Continue spooning the chutney into the keep for up to 2 months.indd 122 2/4/13 4:13 PM 090-126_297 090-126_29786. Cover with a towel or loose-fitting lid fermentation jar in batches and mash with a (or use an airlock). peeled and minced 4 to 6 ripe apples. too. and this chutney makes an amazing digestive aid chopped and blood sugar balancer. ginger. 1 small ripe pineapple.5 cm)-long piece fresh ginger. Ginger. peeled. leaving 1 to 2 inches (2.5 cm) below the jar rim to allow for expansion. and minced 1 inch (2. divided ingredients are well mixed. Kids love it. also greatly alleviate the pain of arthritis due Screw a lid on tightly and refrigerate. seeded and minced pineapple. Be sure the level of the liquid stays 1 inch (2. Stir in the ¼ cup (60 ml) whey. 1 inch (2. Apple.5–5 cm) from until smooth. Allow the chutney to ferment in in the digestion of protein. Stir in the whey. bromelain. This should to their anti-inflammatory properties. The addition of fresh 1 cup (16 g) finely minced cilantro mint and chiles offers a gentle kick. and loaded with enzymes to keep the digestive Fiber-rich apples are loaded with enzymes tract healthy. cap tightly and refrigerate. Digestive Pineapple and Mint Chutney Chutney with a Kick This chutney is sweet. if desired. and are a good source of polyphenols. keep for several weeks. tart. combine the 2 chile peppers. finely minced In the bowl of a food processor. peeled and minced 1 ⁄4 cup (60 ml) Easy Whey (page 92) 1 cup (96 g) fresh mint leaves. This will juice. Yield: About 1 quart (946 ml) 122 FERMENTED FOODS for HEALTH 090-126_29786. mint. seeded. Transfer the ingredients to a fermenting jar and mash with a wooden spoon until the pineapple Place the apples. mashing it with a spoon. and juicy.indd 122 2/4/13 4:09 PM 090-126_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:122 . the top of the jar for the pineapple to expand as Spoon the chutney mixture into a wide-mouth it ferments. peeled. Paired with the ginger. jar. Let sit for 2 to 3 days at room wooden spoon until the apples release their temperature. cored. cored. until all the mixture is in the jar and the liquid covers the apple solids. Yield: 1 quart (946 ml) Spoon the remaining 2 tablespoons (30 ml) whey over the chutney.

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Black mission figs are the highest in antioxidants. or transfer to a screw-top jar and refrigerate. figs and apricots pack a powerful nutritious punch. Figs grow on the Ficus tree. figs are filled with prebiotic fiber to promote healthy microflora and strengthen the immune system. minerals. giving you nearly 50 percent of your daily value of vitamin A. Cap the jar and let it sit out to ferment Dash of cayenne pepper for 2 to 3 days at room temperature. if needed. family. cloves. or on sourdough toast (see page 135) 124 FERMENTED FOODS for HEALTH 090-126_29786. pitted fruit and transfer it to the bowl of a food processor. Serve immediately. which is a member of the Moraceae. California ranks third in the world in production of figs. Yield: 2 cups (473 ml) Note Use this delicious mix to top yogurt or pancakes. until hydrated. After Turkey and Greece. Apricots are well known for their high content of fiber. 1 cup (150 g) dried or fresh figs If using dried fruit: Place the fruit in a bowl and cover with hot 1 cup (165 g) dried or fresh filtered water for 15 to 20 minutes. They are a great source of beta-carotene. (optional) Transfer the contents of the jar to the bowl of a food processor and add the honey. divided Add the 1⁄4 cup (60 ml) whey and pulse the dried or fresh fruit 2 tablespoons (40 g) locally mixture once or twice to combine. then transfer it to the bowl of a food 1 ⁄4 cup plus 1 tablespoon processor.indd 124 2/4/13 4:13 PM 090-126_C6 090-126_29786. and antioxidants. or mulberry. Transfer to a fermenting jar and cover with the remaining 1 tablespoon 1 ⁄4 teaspoon crushed cloves (15 ml) whey. Process until smooth. If using fresh fruit: Roughly chop. Together. Drain the apricots. and cayenne.indd 124 2/4/13 4:09 PM 090-126_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:124 . then process until the fruit harvested raw honey forms a paste (for dried) or is well blended (for fresh). vitamins. (75 ml) Easy Whey (page 92). Fiber-Filled Fig and Apricot Honey Butter Apart from their succulent flesh and fabulous flavor. Butter should keep up for to 2 months in the refrigerator.

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Pack down well to at least 1 1 ⁄8 teaspoon ground cloves to 2 inches (2.indd 126 2/4/13 4:13 PM 127-172_297 090-126_29786. and salt. 1 teaspoon fine sea salt Note Try different fruits. Transfer the mixture mangos to a half-gallon (2-L) jar or crock. Leave the jar on the kitchen 1 ⁄2 cup (40 g) unsweetened shredded coconut counter for 2 to 3 days. They are 1 ⁄4 cup (60 ml) Easy Whey (page well known for their amazing ability to fight harmful bacte- 92) ria and ward off countless infections. raw are known to boost libido. and Mint Chutney Loaded with enzymes. 1 tablespoon (6 g) chopped fresh mint leaves. In a medium-size mixing bowl. 126 FERMENTED FOODS for HEALTH 090-126_29786. Seal the jar tightly with a lid or an airlock. Chutney will keep for a few weeks. mint. to create a variety of flavors. coarsely chopped. cloves.5–5 cm) below the rim of the container. 3 cups (525 g) tightly packed. Mango. Tropical Coconut. peeled coconut. sweetener. the combination of mango and coconut creates a delicious tropical punch to this summer chutney. such as apples or cherries. whey. And there’s no end to the wide honey. maple syrup) array of nutritional benefits derived from coconuts. then refrigerate. combine the mangos. or 1 Yield: 1 pint (475 ml) teaspoon dried 2 tablespoons (40 g) unrefined The nutrients present in mango improve digestion and sweetener (rapadura.indd 126 2/4/13 4:09 PM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:126 .

leaving 135 For-the-Love-of-Sourdough Bread the enzyme inhibitors in the beans. but it’s also 132 Weight-Reducing Tempeh okay to substitute canned beans if that’s all you Coconut Curry have. and other difficult-to-digest elements. soaking 130 Sprouted Enzymatic Brown Rice and fermenting them also breaks down gluten. chapter 9 Grains and Beans 128 Enzyme-Powered Natto Sushi Rolls Apart from neutralizing the phytic acid and other anti-nutrients in grains and beans. You can use dried beans in these recipes. Just remember to soak canned beans first. 135 Immune-Building Miso Soup with Tofu though.indd 127 2/4/13 4:13 PM 4/13 4:09 PM 127-172_29786. 136 Symbiotic Sourdough Pancakes 138 Easily Digestible Pizza Dough 139 Strengthening Spinach Hummus 140 Dynamic Baked Beans 143 Love-Your-Heart Lentil Dal 144 Wholesome Tempeh Burgers 146 Protein-Powered Fermented Pinto Beans 146 Energy-Boosting Granola Bars Grains and Beans 127 4/13 4:13 PM 127-172_29786. before fermenting them because they usually are not soaked before canning.indd 127 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :126 (Text) (Ray) #175 Dtp:225 Page:127 . 131 Lacto-Fermented Lentils sugars.

this dish is well worth your efforts. Repeat with the 3 re- maining nori sheets. both for your body and for your taste buds. you 130) will need to prop open the oven door about 2 inches [5 cm] to 1 ⁄2 cup (86 g) natto maintain this temperature. salt. Transfer the beans to a baking dish and 2 cups (330 g) Sprouted cover with aluminum foil. and brown sugar. Natto is little more than cooked soybeans that have been fermented. (If using the oven. sliced into strips Remove the beans from the oven or food dehydrator and refrigerate them. Drain the divided beans in a colander and place the colander directly into a pres- sure cooker. Serve immediately or refrigerate. Though not essential. is available in health food stores and some supermarkets. The soybeans will double in size. which makes them easy to digest.indd 128 2/4/13 4:13 PM 127-172_297 127-172_29786. Toasted nori. which is edible seaweed that comes in sheets.) 3 scallions. room temperature. To make the sushi rolls: Lay 1 sheet of nori over a bamboo roll- ing mat. 1 ⁄2 teaspoon fine sea salt Preheat the oven to 100°F (38°C). Enzyme-Powered Natto Sushi Rolls If you’re feeling daring. They will keep for up to 2 weeks. Stir gently to coat the beans. Pour the remaining 3 cups (705 ml) filtered water 1 teaspoon natto bacteria starter culture (see Resources) into the pressure cooker and secure the lid. Set over high heat for 15 minutes. Place in the oven or food dehydra- Enzymatic Brown Rice (page tor and leave undisturbed for 48 hours. and its friendly microflora helps strengthen immunity. or prepare a food dehydrator. then soak them in 4 2 cups (400 g) dried soybeans cups (940 ml) filtered water in a large bowl for 24 hours at 7 cups (1645 ml) filtered water. For the natto: To make the natto: Rinse the soybeans. sushi rolling mats simplify this procedure and can be found online and in many kitchen retail stores. Slice the roll into 6 pieces. 1 ⁄2 teaspoon brown sugar Open the pressure cooker and sprinkle the soybeans with the For the sushi rolls: 4 sheets toasted nori natto bacteria starter culture. Delicious with Plum Yum Prune Sauce (page 116)! Yield: 4 rolls (24 pieces) 128 FERMENTED FOODS for HEALTH 127-172_29786.indd 128 2/4/13 4:09 PM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:128 . Layer with the natto and scallions along the center of the rice and roll up. Spoon 1⁄2 cup (83 g) rice over the nori and press firmly. then allow to cool for 2 hours. This Japanese staple has a sticky texture and pungent taste that may be new to you.

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you will need to change the water. 130 FERMENTED FOODS for HEALTH 127-172_29786. 2/3 cup (127 g) of dried rice will sprout to about 1 cup (190 g). and simmer. You get plenty of benefits from a few minutes of preparation and a few hours of soaking. just drain and refill with fresh water to continue soaking. Rinse the rice one last time. but it also has more fiber and ten times the amount of essential amino acids as those in non-sprouted rice. Place the container in a cool. and salt does in a bowl until well combined.indd 130 2/4/13 4:09 PM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:130 . Don’t let the germinated “tails” grow more than 1/8 inch (3 mm) long. Pour the rice into a mesh sieve and 1 tablespoon (15 ml) brown rice rinse well. Place the rice in a mixing bowl or wide-mouth 3 cups (705 ml) filtered water fermenting jar with enough warm water to cover by 2 inches (5 cm). and then add it to the cooked rice. 2 teaspoons fine sea salt dark place. Sprouted Enzymatic Brown Rice Sprouted rice is higher in nutritional value than non-sprouted rice because the process of germination enhances the bio-availability of enzymes. Yield: About 3 cups (495 g) Note Any time you soak rice for longer than 12 hours. and breakfast grains. or they’ll become bitter. until done. The rice will begin to germinate. covered. Sprout only as much rice as you can eat within 1 to 2 weeks. Sprouted rice is not only tastier. whisk together the vinegar. Use sprouted rice for side dishes. Stir the rice well with a wooden spoon twice a day for 2 days. (Sprouted rice cooks much more quickly than non- sprouted. sugar. vitamins. As a general rule. after that. Throw out the rinsing water and rinse the bowl or vinegar jar. Soak for 12 hours.indd 130 2/4/13 4:13 PM 127-172_297 127-172_29786. then toss onto a mesh drying rack or something similar that allows for drainage. Store the rice in the refrigerator for 1 to 2 weeks. cover with a clean 1 tablespoon (13 g) sugar towel to allow it to breathe. rice salads. Cook the rice as you normally would: Bring the 3 cups (705 ml) filtered water to a boil. Pour the rice back into the bowl or jar. 11⁄2 cups (285 g) whole-grain. Rinse the rice in a colander under flowing water for 1 to unprocessed brown rice 2 minutes. and minerals by neutralizing the phytic acid.) As the rice cooks. it turns bitter. add the rice.

green. potassium. and garlic. cover and reduce the heat to low and 1 teaspoon fine sea salt simmer. Add the vinegar or lemon juice. They are quick and easy to prepare and readily absorb a variety of flavors from the foods and seasonings they’re prepared with. or until 1 tablespoon (6 g) ground the lentils are tender. Note There are many different types of lentils. Drain.indd 131 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :130 (Text) (Ray) #175 Dtp:225 Page:131 . Place them in a bowl and stir. making them an ideal prebiotic food. Drain and rinse the lentils. Fermenting them greatly enhances their nutritional value and content. add water the filtered water and the whey. salads. iron. about 20 to 30 minutes. you can flavor with oils or other 1 tablespoon (7 g) ground cumin herbs and spices. and cover with a clean cloth. and add the salt and filtered water to cover by a couple inches. which range in color from red.indd 131 2/4/13 4:13 PM 4/13 4:09 PM 127-172_29786. Yield: 2½ cups (425 g) Lentils are high in folic acid. or stir-fries. magnesium. 1 cup (192 g) dried lentils Sift the lentils and pick through them. 1 tablespoon (15 ml) raw vinegar. vitamins C and B complex. or the juice of a small Place the lentils in a medium saucepan over medium-high lemon heat. stirring occasionally. lentils are high in both soluble and insoluble dietary fiber. and phosphorus. Lacto-Fermented Lentils Rich in protein. though it’s not necessary to use skinless lentils for fermenting purposes. or use them to make Love-Your-Heart Lentil Dal (page 143). removing anything that 2 cups (475 ml) warm filtered does not look like a lentil. Let soak for 24 2 tablespoons (30 ml) Easy Whey hours in a cool place at room temperature. For a change. Add them to soups. such as olive oil. and orange to brown and black and can be bought with or without their skins. manganese. then season with the coriander coriander and cumin. Stir. Bring to a boil. Grains and Beans 131 4/13 4:13 PM 127-172_29786. and stir again. changing the water (page 92) or yogurt after 12 hours. ginger.

antibacterial. and antifungal agent. garlic. melt the coconut oil. Add pressed coconut oil the onion. Add the peas. cubed Yield: 4 servings. finely chopped the tempeh is browned on all sides Add the cauliflower and 1 inch (2. In a large skillet over medium heat. ginger. and chile pepper. or until they start to sweat.indd 132 2/4/13 4:09 PM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:132 .indd 132 2/4/13 4:13 PM 127-172_C6 127-172_29786. chopped to 5 minutes.5 g) curry powder 1 ⁄2 teaspoon fish sauce or fine sea salt 132 FERMENTED FOODS for HEALTH 127-172_29786. finely chopped 8 ounces (225 g) tempeh. Tempeh has been a highly nutritious fermented staple of Indonesia for over two thousand years due to its high protein content. and cook for 4 1 medium red onion. Let simmer for 10 minutes. then add the tempeh and stock. grated stirring occasionally. fresh protein requirement at only 225 calories per serving. this combination of tempeh and coconut milk is alive with nourishment and will dazzle you with mini-explosions of flavor. which makes it a wonderful substitute for meat. an antiviral. particu- larly prostate and breast cancers. seeded and sea salt before serving. A 4-ounce (112-g) serving 1 cup (71 g) chopped broccoli of tempeh provides more than one-third of the average daily 1 ⁄2 pound (225 g) snap peas. which or frozen means it’s unlikely to cause weight gain! 1 ⁄2 cup (75 g) chopped cilantro 1 ⁄2 cup (8 g) chopped basil 1 cup (100 g) thinly sliced scallions 2 cups (475 ml) coconut milk 1 tablespoon (6. Move them to the sides of the skillet. ginger. 2 tablespoons (30 ml) expeller. which are 1 cup (100 g) chopped cauliflower known to reduce the risk of certain types of cancer. peeled and finely basil. Cook until 2 cloves garlic. scallions. and coconut milk.5 cm)-long piece fresh broccoli and cook for 2 to 3 minutes. or about 5 cups (1182 g) 1 cup (235 ml) chicken or vegetable stock Tempeh is an excellent source of isoflavones. Weight-Reducing Tempeh Coconut Curry It doesn’t get better than these two amazing functional foods in one dish. creamy texture and contains lauric acid. Coconut milk adds a rich. Together with the spices and vegetables. cilantro. Stir in the curry powder and fish sauce or 1 small chile pepper.

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or 1 teaspoon fine sea salt fish stock 3 cups (330 g) sifted whole wheat or 1 ⁄4 cup (64 g) miso paste (any color) spelt flour 2 tablespoons (12 g) thinly sliced scallions 1 ⁄2 cup (30 g) finely chopped parsley 1 ⁄2 cup (35 g) sliced shiitake or enoki (optional) mushrooms 1 ⁄2 cup (115 g) cubed. manganese. mushrooms. And it tastes delicious. or until the crust is firm and golden. soak the seaweed in water for board and knead for 3 minutes. and parsley and blend into a smooth dough. too! (see Resources) 1 cup (235 ml) warm filtered water 1 tablespoon (1. Through fermentation. 2 tablespoons (32 g) of the miso paste until Preheat the oven to 400°F (200°C. Cover and let rise for 1 to 2 to a simmer. and tofu. fruits.3 g) dried seaweed 1 tablespoon (20 g) locally harvested (wakame works well) raw honey (optional) 4 cups (946 ml) dashi. center is moist. then add the remaining Spritz the dough with water. and the internal temperature of the loaf is about 200°F Yield: 4 cups (946 ml) (93°C). bring the dashi or stock just greased baking sheet. chicken. with a very 2 tablespoons (32 g) and dissolve. Change the flavors by adding the friendly flora break down soy’s medicinal herbs.indd 135 2/4/13 4:13 PM 4/13 4:09 PM 127-172_29786. or nuts of your choice. it’s like flavor and mild tang of fermented sourdough chicken soup for the Japanese soul (but bread? The crust is soft and chewy. and the without the chicken). inflammatory substances in the body. Serve inch (6–13 mm) deep. flour. about ¼ to ½ with scallions. it is fully dissolved. combine the sourdough starter. or until doubled in size. Bake for 30 to 40 minutes. 1 cup (235 ml) sourdough starter vitamin K. Remove from the heat. immediately. Immune-Building For-the-Love-of- Miso Soup with Tofu Sourdough Bread Miso soup is a vital component of Japanese What’s not to love about the assertive. vegetable. Made from fermented soybeans. (Insert the thermometer into the bottom or very low side of the loaf. cut an X into the loaf. or gas mark 6). Turn out onto a lightly floured In a small bowl. so you don’t mar your gorgeous creation!) Yield: 1 loaf Grains and Beans 135 4/13 4:13 PM 127-172_29786.indd 135 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :134 (Text) (Ray) #175 Dtp:225 Page:135 . fiber. water. honey. Miso also contains protein. salt. Whisk in hours. organic firm silken tofu In a bowl. Drain. Serve compounds—daidzein and genistein— it with fermented jams or relishes to increase which function as antioxidants and anti. In a medium saucepan over an oval loaf with your hands and place onto a medium heat. tryptophan. Shape into 10 minutes. and zinc. then. spices. probiotics and aid digestion. sour diets. Dress sharp knife.

covered with a clean towel. making it more healthful and more digestible. these pancakes are so light they will melt in your mouth. and milk (see Resources) or kefir until thoroughly mixed. page (124) work well. act in symbiosis to transform the wheat grain. 136 FERMENTED FOODS for HEALTH 127-172_29786. Let it bubble and Spices of your choice (optional) foam a minute or two.indd 136 2/4/13 4:09 PM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:136 . These pancakes are ideal for people with wheat or “yeast” allergies and who usually have no problem eating sourdough. Pour 1⁄3 cup (80 ml) batter into the hot oil. When bubbles appear at the 3 tablespoons (45 ml) extra- center of the pancake (about 4 minutes). which will begin to gently foam and rise. 3 ⁄4 cup (180 ml) sourdough starter In a large bowl. then add the mashed banana. flour. Meanwhile. (page 121) and butters (Fiber-Filled Fig and Apricot Honey Butter. fold the baking soda gently into the batter. eggs. or preferably gluten-free flour overnight. maple syrup. and mix in the salt. 1 large ripe banana. coconut kefir and any spices you wish to use until a batter is formed. 1 cup (235 ml) sour milk or Punch down the dough. Yield: Four to six 6-inch (15-cm) pancakes Note This pancake recipe is a good way to use some of your extra sourdough starter. crème fraîche. combine the sourdough starter. mashed Serve with your favorite toppings. Yogurt. Allow the mixture to sit on the 21⁄2 cups (313 g) whole wheat or counter. Symbiotic Sourdough Pancakes Easy to digest. The two organisms. Repeat until all the batter is used. if it has risen. for 8 hours. wild yeast and bacteria.indd 136 2/4/13 4:13 PM 127-172_297 127-172_29786. 1 teaspoon fine sea salt Heat the olive or coconut oil in a skillet or griddle over medium 2 eggs heat. or fermented jams (Probiotic Berry-Good-for-You Jam. You may need to adjust this batter slightly by adding more liquid if it’s too thick. They taste sensational. flip it over and cook virgin olive oil or coconut oil the remaining side for about 2 minutes more. Remove from the 1 teaspoon baking soda heat and keep warm.

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Easily Digestible Pizza Dough
Pizza is a Friday night favorite in my household and has been for years. I’ve adapted my favorite
pizza dough recipe to include soaking the grains and adding whey, which makes it more easily
digestible and nutritious because the minerals and vitamins are made more accessible to the body.
Feel free to experiment by adding your own favorite herbs and spices into the mix. Then add toppings
of cheese, chicken, tomatoes, or whatever you fancy. It is easy and delicious.

1 cup (235 ml) warm filtered On the night before you want to serve your pizza, combine the
water water, honey, olive oil, and whey in a large bowl. Blend in the
1 tablespoon (20 g) locally 4 cups (500 g) flour. Cover with a clean towel and let sit on a
harvested raw honey counter for 12 to 24 hours.
1 tablespoon (15 ml) extra-virgin The next day, add the salt, basil, oregano, onion powder, and
olive oil yeast. Mix all the ingredients in the bowl with your hands until
3 tablespoons (45 ml) Easy Whey the dough pulls away from the sides. Transfer to a well-floured
(page T92) surface and knead for 10 minutes, adding flour as needed to
keep it from sticking together.
4 cups (500 g) whole wheat
or spelt flour, plus extra for Preheat the oven to 350°F (180°C, or gas mark 4). Gather the
kneading dough with your hands and press into a ball. Divide in half and
1 teaspoon fine sea salt role each piece into a 13-inch (33-cm) circle. Brush lightly with
olive oil and place on a pizza pan. Turn up the edges 1⁄2 inch
1 teaspoon dried basil
(13 mm) and pinch. Bake for 8 to 10 minutes, or until golden in
1 teaspoon dried oregano color. Remove from the oven, add desired toppings, and bake
1 teaspoon onion powder for an additional 10 minutes.
1 tablespoon (12 g) instant yeast
Yield: Two 13-inch (33-cm) pizza crusts (or several smaller ones,
as desired)

Soaking the grains breaks down phytic acid and com-
plex carbohydrate molecules, which can cause intestinal gas.
More B-complex vitamins are released through soaking or
sprouting.

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Strengthening Spinach Hummus
Rich in fiber and protein, chickpea hummus is loaded with vitamins and minerals such as calcium,
zinc, and magnesium. Fermenting it with whey adds probiotics to make it super healthy.

2 cups (400 g) dried garbanzo In a medium bowl, soak the garbanzo beans in water and
beans, or canned beans, rinsed apple cider vinegar for 12 hours, or until sprouted. Drain. Place
and drained the sprouted beans, whey, spinach, garlic, olive oil, lemon
2 tablespoons (30 ml) raw apple juice, cayenne, and cumin in the bowl of a food processor and
cider vinegar process until smooth. Add the tahini and salt and mix well.
2 tablespoons (30 ml) Easy Whey Refrigerate and serve cold.
(page 92)
Yield: 2 1⁄2 cups (570 ml)
1 cup (60 g) fresh spinach,
coarsely chopped
3 cloves fermented or regular
Spinach is loaded with vitamin A that not only protects
garlic
and strengthens “entry points” into the human body, such as
6 tablespoons (90 ml) extra- mucous membranes that line the respiratory and intestinal
virgin olive oil tracts, but is also a key component of lymphocytes (white
1
⁄4 cup (60 ml) fresh lemon juice blood cells) that fight infection.
Dash of cayenne pepper
1 teaspoon ground cumin
(optional)
2 to 3 tablespoons (30–45 g) raw
tahini
1
⁄2 teaspoon fine sea salt

Note Hummus serves as a great dip with raw veggies
or as a delicious spread on wraps and sandwiches. It can also be easily
turned into a tasty salad dressing by blending some hummus with water or
stock until you get your desired drizzling consistency.

Grains and Beans 139

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Dynamic Baked Beans
Beans (legumes) are often called “the poor people’s meat”; however, they might be better known as
the “healthy people’s meat” because of their impressive health benefits. Baked beans have been a
family favorite for many years. Sprouting and fermenting them makes them even more nutritious
and improves their digestibility. Enjoy them for their buttery texture and nutty flavor, and know that
you’re getting a big boost of fiber, protein, minerals, and phytonutrients with every bite.

1 pound and 11⁄2 ounces (496 g) In a large bowl of nonchlorinated water, soak the beans for 12
dried white beans to 24 hours, changing the soaking water after 12 hours. Rinse
3 (3 L) quarts filtered water, the beans well in cold water, then drain. Transfer the beans to
divided a clean jar and cover with 11⁄2 quarts (1420 ml) of the filtered
water, then add the whey or yogurt and let them ferment in
4 to 5 tablespoons (60–75 ml)
Easy Whey (page 92) or yogurt a cool spot at room temperature for 4 to 5 days; cover with a
clean towel or cloth. Drain and rinse. The beans are ready to
1 onion, finely chopped
cook or can be refrigerated for later use (up to 2 to 3 days).
1 tablespoon (15 ml) raw apple
Preheat the oven to 300°F (150°C, or gas mark 2). Place the
cider vinegar
fermented beans in a 2-quart (2-L) bean pot or casserole dish
1 teaspoon fine sea salt and add the remaining 11⁄2 quarts (1420 ml) filtered water
1
⁄4 cup (63 g) tomato purée and the onion, vinegar, salt, tomato purée, maple syrup or
2 to 3 tablespoons (30–45 ml) molasses, cayenne pepper, black pepper, bay leaves, rosemary,
maple syrup or molasses thyme, cloves, and butter. Cover and bake, stirring occasionally,
for 3 to 4 hours, or until the beans are tender. If the water
Dash of cayenne pepper
evaporates before the beans are ready, add more. If, at the end
Dash of black pepper of cooking, there is too much water left, remove the lid and
5 bay leaves leave the pot in the oven 15 to 20 minutes at 325°F (170°C, or
1 sprig rosemary gas mark 3). Serve hot or cold. Baked beans will keep in the
refrigerator for up to 2 months.
Dash of dried thyme
2 whole cloves
Yield: About 11⁄2 quarts (1420 ml)
31⁄2 ounces (98 g) unsalted butter

Note These baked beans go well with barbecued meats
and fish and make a hearty side dish to almost anything.

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Cook until the onion is translucent.indd 143 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :142 (Text) (Ray) #175 Dtp:225 Page:143 . cumin. fresh lemon juice. and ginger. about 3 minutes. but that’s not the Dash of cayenne pepper only nutritional benefit that these little wonders supply. is quick and easy to prepare.indd 143 2/4/13 4:14 PM 4/13 4:09 PM 127-172_29786. adding more stock or water if needed. 30 minutes. bring the Lentils (page 131) lentils and half the stock or water to a boil. Len- 1 to 2 tablespoons (15–30 ml) tils contain significant amounts of folate and magnesium.5 g) finely Taste. or until the lentils are tender. Store them in an airtight container in a cool. cooked lentils. tomato paste. dry. 1⁄2 tablespoon (0. Reduce the heat to 31⁄2 cups (830 ml) vegetable low and simmer. stirring occasionally. divided In a separate pot. and has delicious flavors that are enhanced by fermentation. for about 20 to stock or filtered water. or to taste both of which support heart health. Cook several minutes more until the dal is of chopped fresh ginger a desired consistency. Serve hot with sourdough chopped cilantro. Stir in the remaining 3 tablespoons (3 g) cilantro and 1 tablespoon (6 g) finely the lemon juice. Grains and Beans 143 4/13 4:14 PM 127-172_29786. 1 teaspoon ground turmeric 1 teaspoon fine sea salt Yield: About 31⁄2 cups (563 g) 3 to 4 tablespoons (48–64 g) tomato paste Want to keep your heart happy? Eat lentils. divided bread (see page 135) and garnish with a dollop of yogurt. finely chopped Sauté until the lentils are well coated with the spices. Note Uncooked lentils have a shelf life. heat the oil over medium-high heat. They’re well known for their cholesterol-lowering fiber. Add the 1 tablespoon (15 ml) sesame oil onion. 2 cloves garlic. covered. add the remaining half 1 cup (160 g) finely chopped of the water or stock. if 1 teaspoon ground cumin desired. Drain and set aside. Love-Your-Heart Lentil Dal This simple dal is one of my favorite go-to recipes because it is made with all pantry staples. turmeric. salt. and the adjust seasonings. 1 cup (170 g) Lacto-Fermented In a medium saucepan over medium-high heat. Stirring constantly. or extra-virgin olive oil about 5 minutes.5 g) of onion the cilantro. and dark place for up to 12 months. and cayenne. garlic. 31⁄2 tablespoons (3.

1 package (8 ounces.5 g) minced 20 minutes. flipping halfway through. and salt. 1 tablespoon (15 ml) extra- virgin olive oil. then flatten into patties. 1 tablespoon (3 g) dried oregano To serve. or 1 teaspoon dried browned and firm to the touch. and a second slice of bread. a friendly filamentous fungi. 1 slice Swiss cheese. oregano. As the culture spores germinate. plus additional To prepare the burgers. Top with 1⁄4 cup (35 g) chopped fresh parsley sauerkraut. or 225 g) Place the tempeh in the bowl of a food processor and process organic tempeh. and add 1 ⁄4 onion. Divide the mixture 1 ⁄2 cup (120 g) grated zucchini into 4 portions and roll into balls. Blend with a fork until it is evenly mixed. basil.indd 144 2/4/13 4:14 PM 127-172_C6 127-172_29786. 144 FERMENTED FOODS for HEALTH 127-172_29786.indd 144 2/4/13 4:09 PM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:144 . Or. Remove when lightly fresh basil. olive oil. they bind the soybeans together into compact white cakes. 1⁄4 cup (13 g) 1 ⁄2 teaspoon fine sea salt alfalfa sprouts. lay each patty on a slice of sourdough bread spread 2 tablespoons (8 g) finely with 1 tablespoon (15 ml) mayonnaise. cut into cubes until finely chopped. Wholesome Tempeh Burgers Enjoy the super-nutritious benefits of this amazingly delicious tempeh burger. which delivers a wild nutty flavor with a firm yet tender. fry in a lightly oiled skillet over medium for frying heat until browned on both sides and firm to the touch. bake in a 350°F (180°C. zucchini. meaty texture. parsley. or gas mark 4) oven for about 1 tablespoon (2. finely chopped the onion. Transfer to a large mixing bowl. if desired. 8 slices For-the-Love-of- Sourdough Bread (page 135) Yield: 4 burgers 4 tablespoons (60 ml) mayonnaise (preferably fermented) 1 cup (142 g) sauerkraut 4 slices Swiss cheese 4 leaves romaine lettuce 1 cup (50 g) alfalfa sprouts Note The starter culture in tempeh is Rhizopus oligosporus. 1 romaine leaf.

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but if your oven doesn’t go mixture into a 1-quart (946-ml) fermenting jar. Pinto beans also contain a for dusting pan generous amount of fiber to support prebiotics.) Add the peanut butter beans. or add to your stir-fries. like. use a food dehydrator. You can into the corners. chopped 1 large onion. minced 1 ⁄2 tablespoon fine sea salt 1 teaspoon fine sea salt 1 tablespoon (7 g) ground cinnamon 1 ⁄4 cup (60 ml) Easy Whey (page 92) 1 cup (260 g) sugar-free peanut butter 1 ⁄2 to 1 cup (120–235 ml) Basic Brine 1 ⁄2 cup (170 g) maple syrup (page 92) Place the beans in a large bowl of nonchlorinated Grind the oats in a blender or food processor until water. medium-low heat until tender. Protein-Powered Energy-Boosting Pinto Beans Granola Bars If you’re wondering how to replace red meat in 1 cup (160 g) steel-cut oats or (80 g) rolled your menus. Leave the jar in a dark Dust a 9 x 13-inch (23 x 33-cm) pan with flour. Bake the granola for 8 to 10 hours. The bars Yield: 4½ cups (770 g) will keeps for several months. pitted and chopped protein.indd 146 2/4/13 4:14 PM 127-172_297 127-172_29786. which allows you to Add enough of the brine to completely cover the set the temperature lower. leaving 1 inch (2. In a large bowl. then cap the jar tightly. cover with water. water after 12 hours. Add the salt and cinnamon and mix well. oats These hearty beans are a good source of 1 cup (178 g) dates.indd 146 2/4/13 4:09 PM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:146 . whey or kefir. chopped 3 tablespoons (24 g) sesame seeds 3 cloves garlic. Add the beans to a medium brown rice flour. then become a fan of pinto beans. Cut the bars into squares and eat immediately or refrigerate. top. add the pinto beans. coconut. which is made complete when you 1 cup (235 ml) Easy Whey (page 92) or kefir combine the beans with whole grains. pressing days. Yield: 12 to 16 bars 146 FERMENTED FOODS for HEALTH 127-172_29786. dates. and whey. almonds. Refrigerate and use within 60 days. onion. then drain. Cover with a clean towel and let set for 6 to 8 hours. (You can set it as salt. Pour the high as 100°F [38°C]. Drain and let cool. and cook over seeds. water. whether crunchy or gooey. (or coconut kefir) Fermenting them adds precious probiotics for 1 ⁄2 cup (80 g) brown rice flour. like rice. and spot in your kitchen at room temperature for 3 spread the mixture over the entire surface. and stir until well mixed.5 cm) of space from the and maple syrup to the oat mixture and stir well. Rinse the beans well in cold mix together the oat flour. garlic. and soak for 12 to 24 hours. Preheat the oven to 75°F (24°C). changing the they are ground into a coarse flour. and sesame saucepan. serve these beans with salad greensor steamed or until the granola bars are the consistency you vegetables. In a large bowl. plus more improved digestion. 1 ⁄2 cup (40 g) unsweetened shredded coconut 2 cups (400 g) dried pinto beans 1 ⁄2 cup (73 g) almonds. this low.

Store your milk 166 Strengthening Herbed Corned Beef kefir grains in a glass jar in a small amount of milk (preferably organic). but merely 156 Glowing Papaya Kefir Ice Cream resemble them. There are two types of kefir grains: water and 154 Cooling Carrot and Celery Kefir milk. soy milk. and Smoothie they provide all of the same health benefits. per se. changing the liquid every few days if kept at room temperature and weekly if refrigerated. about twice to several times the amount of 172 Bone-Building Fermented Fish Sauce liquid as grains. and Fish 148 Bone-Building Fermented Sour Cream Many of the recipes in this chapter use kefir. and coconut water.indd 147 2/4/13 4:09 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :146 (Text) (Ray) #175 Dtp:225 Page:147 . Kefir is a milk product made from a culture starter 148 Easy Kefir Cheese community of kefir grains added to the ferment- 150 Probiotic-Rich Kefir Cream ing liquid. Both grains can 164 Brain-Protective Honey-Ginger Salmon be stored and used repeatedly. Store water kefir grains in a glass jar in a small amount of 170 Artery-Protective Pickled Herring water. chapter 10 (Non-) Dairy. Store at room temperature or in the refrigerator. but add 1 or 2 tablespoons (15 or 30 ml) of sugar to feed the grains. Use about twice to several 168 Fermented Mediterranean Mackerel times the amount of liquid as grains. They are not actual grains. or coconut milk. The culture community can be added to cow. 147 4/13 4:14 PM 127-172_29786. they 160 Stomach-Soothing Tzatziki Herb Sauce can be used with sugar water. 162 Wild Mixed Berries Frozen Yogurt You can use milk kefir grains with cow or goat milk. Kefir is considered 150 Blood-Sugar-Balancing Coconut superior to yogurt because it offers a greater Milk Kefir number of beneficial strains of bacteria and is 152 Russian Cucumber-Kefir Soup more easily digested. Meat.indd 147 2/4/13 4:14 PM 4/13 4:09 PM 127-172_29786. Both types of grains are similar in that they both consist of lactic acid bacteria 158 Refreshing Orange Coconut Kefir and yeast existing in a symbiotic relationship. goat. or coconut milk. The 158 Chocolate Cherry Kefir Smoothie main difference is that water kefir grains allow you to make probiotic foods without dairy. fruit juice. This is beneficial to those who 161 Yogurt Kefir Ranch Dip are vegan or prefer a completely dairy-free diet.

Cover with a lid and refrigerate for at least 6 hours before using. this silky-soft kefir cheese is cream of grass-fed cows is one of life’s greatest great as a dip with vegetables or spread over pleasures. and spices when you add the salt. where it will keep for several weeks. 1 ⁄2 teaspoon fine sea salt 1 or 2 tablespoons (30 ml) organic Line a colander with cheesecloth and set it inside sour cream a bowl. Yield: 2 cups (460 ml) Note Eat 1⁄4 cup (60 g) of this Note Change the consistency from sour cream. and just 1 quart (946 ml) plain kefir about anything else you wish. Let sit for 12 to 24 hours.indd 148 2/4/13 4:14 PM 127-172_297 127-172_29786. The longer you leave 2 cups (460 ml) cream (preferably raw cream it. Add it to tacos. nachos. fresh sour cream made from the rich in probiotics. creamy. The longer you day for bone health. several weeks. page 204) on the consistency desired. loaded with B vitamins.indd 148 2/4/13 4:09 PM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:148 . depending culture (See Resources. Pour the kefir into the cheesecloth and tie 2 tablespoons (30 ml) Easy Whey starter up the ends. divinely delicious. available to your body by the fermentation process. storage container. herbs. soups. Untie the cheesecloth and scrape the cheese into a Stir together the sour cream and starter culture. and highly Easy to make. Mix in the salt. Leave at room temperature for 12 to Yield: 2 cups (460 g) 24 hours. until it sets like firm yogurt. and you will take in 26 percent creamy cheese to a harder cheese by drain- of the phosphorus your body requires each ing for more than 12 hours. leave it. the firmer it becomes. Store the refrigerator. and nutritious. Cover the jar with a cloth and secure with a rubber band. Add nuts. the more whey drips into the bowl and the from grass-fed cows) thicker and more sour the cheese becomes. It’s loaded with calcium made more sourdough bread or crackers. where it will keep for 1-quart (946-ml) fermenting jar and mix well. to flavor your cheese. Transfer the Add the sour cream mixture and cream to a cheese to the refrigerator. 148 FERMENTED FOODS for HEALTH 127-172_29786. Bone-Building Fermented Sour Cream Easy Kefir Cheese Smooth.

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as “milk” poured over granola. and cream from grass-fed cows) allow the milk to culture for 12 to 48 hours. place them in fresh milk milk help keep blood sugar levels balanced. which later use. It will keep in the refrigerator strengthen bones. or water in the refrigerator to keep them alive for Coconut milk is also rich in phosphorus.indd 150 2/4/13 4:09 PM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:150 . alive for later use. Let it sit at room temperature for 12 to 24 hours. refreshing flavor and the slight This recipe turns coconut milk into a healthful. and as a dairy replacement in recipes such as sauces and delicious curries.indd 150 2/4/13 4:14 PM 127-172_297 127-172_29786. Probiotic-Rich Blood-Sugar-Balancing Kefir Cream Coconut Milk Kefir Enjoy the tart. probiotic-rich beverage. And kefir is grains (see Resources) much more digestible than yogurt is. or spoon of uses: as a base for ice cream or over baked or mashed potatoes. Note Coconut kefir has a variety tious cream to smoothies or soups. smoothies. offering you the benefits of multiple 1 tablespoon (30 g) milk or water kefir live probiotics that happily coexist. Scoop out the grains. until it sets like firm yogurt. Cover with a lid and refrigerate for 6 to 8 is an essential nutrient the body needs to hours before using. 150 FERMENTED FOODS for HEALTH 127-172_29786. Cover the jar with cloth and Yield: 11⁄2 cups (355 ml) secure with a rubber band. as an addition to coffee. Lactobacilli bacteria species and various yeasts. and if not The essential fatty acids in coconut reusing them right away. until 1 tablespoon (30 g) milk kefir grains (see the desired consistency and taste is achieved. Allow them to float freely. for several weeks. zesty tang of this healthful delight. ml) jar and gently stir in the kefir grains. It makes a delicious Kefir is naturally made up of more than a dozen alternative to cow or goat milk kefir. Resources) Remove the kefir grains and place them in fresh milk or water in the refrigerator to keep them Pour the cream into a wide-mouth 1-pint (473. 11⁄2 cups (355 ml) coconut milk 2 cups (460 ml) heavy cream (preferably raw Add the milk kefir grains to the coconut milk. effervescent. Yield: 2 cups (475 ml) Note You can add a dollop of this nutri.

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indd 152 2/4/13 4:09 PM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:152 . eggs. Russian Cucumber-Kefir Soup This recipe came from provincial Russia around the turn of the twentieth century. About an hour before you are ready to serve. If seasoned in advance. it’s here been updated to include kefir. Many thanks to a dear friend. who passed it on to me! Served ice cold—even with ice cubes in the bowl— on a hot summer afternoon. the salt will parsley draw water out of the cucumber. and add more 1 medium (or 2 small) skin-on kefir to your liking. or green bell pepper 5 to 7 scallions. Faithful To Jesus (her real name). Cover with a lid left on and refrigerate for 24 hours for the flavors to meld. potato. grated. It is being passed on to you with a big difference: originally made with buttermilk. just adjust the quantities to what looks or tastes right to you. just leave it out or add something else you like.9 g) finely chopped fresh dill. 1 large (or 2 medium) tomatoes. Yield: About 1 quart (946 ml) yellow. add 1 cup (235 finely chopped ml) kefir and stir. Allow people to season their individual servings 1 ⁄2 cup (30 g) finely chopped with salt and pepper. tomato. or 1 to 2 teaspoons dried 1 to 3 cups (235–705 ml) kefir Note This is such a forgiving recipe. finely chopped 2 to 3 teaspoons (2. causing the soup to become 2 large hard-boiled eggs. cucumbers. little else can refresh so well. 1 large (or 2 medium) seedless In a large bowl. The peasants got the recipe from relatives who served in the palace.6–3. finely thinner. with peels parsley. Refrigerate until ready to serve. 152 FERMENTED FOODS for HEALTH 127-172_29786. and dill. If you don’t have an ingredient listed. chopped Serve ice cold. boiled potatoes. bell pepper. Judge its thickness and flavor. chopped 1 ⁄4 cup (38 g) finely chopped red. scallions. It was served to the czars of Russia in their palace and was considered a delicacy. combine the cucumber.indd 152 2/4/13 4:14 PM 127-172_297 127-172_29786.

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154 FERMENTED FOODS for HEALTH 127-172_29786. 1 ⁄4 cup (60 ml) fresh carrot juice Put the carrot juice. replenish electrolytes. 3 ⁄4 cup (175 ml) plain kefir Yield: 1 serving. beautiful skin. and it’s loaded with probiotics to strengthen immune responses. Cooling Carrot and Celery Kefir With this cooling. It helps normalize body temperature. you get vitamin A and a host of other important health benefits. or 11⁄4 cups (285 ml) Dash of cayenne pepper (optional) Note During dry or hot weather.indd 154 2/4/13 4:14 PM 127-172_297 127-172_29786. and cayenne into the 1 ⁄4 cup (60 ml) fresh celery juice container of a blender and blend until smooth. and promote healthy kidney function. drink a glass of this elixir between meals. and antiaging effects. power-food combination.indd 154 2/4/13 4:09 PM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:154 . including cancer prevention. kefir. as well as celery’s anti-inflammatory properties. celery juice.

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it makes a deliciously rich combination for an unforgettable ice cream that’s beneficial in every way. kefir cream.indd 156 2/4/13 4:09 PM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:156 . 2 teaspoons vanilla extract Note Add different fruits or coconut to flavor according to your taste. Add the kefir. eggs. which helps Kefir Cream (page 150) or non- dissolve dead skin. thus imparting a fresh and clean glow to kefir heavy cream the face.indd 156 2/4/13 4:14 PM 127-172_C6 127-172_29786. and vanilla. or whole milk Papaya is used in many face packs and skin-lightening 1 cup (235 ml) Probiotic-Rich creams because it contains the enzyme papain. 1 ⁄4 cup (85 g) locally harvested raw honey Yield: About 1 quart (946 ml) 2 cups (475 ml) plain kefir. buttermilk. and sugar in the container of a blender 2 eggs and blend. Blended with kefir. 1 cup (175 g) chopped papaya Place the papaya. or go with the machine. Glowing Papaya Kefir Ice Cream Papaya is full of fiber and enzymes for healthy digestion and is very high in antioxidants and essential minerals. and blend. Transfer to an ice cream maker and follow the instructions that 3 ⁄4 cup (150 g) unrefined sugar. yogurt. 156 FERMENTED FOODS for HEALTH 127-172_29786.

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Note Add different fruits or chocolate to change flavors. peeled and seeded ½ cup (78 g) fresh or frozen cherries. Serve cold or at room temperature. 158 FERMENTED FOODS for HEALTH 127-172_29786. orange. or 1 date. coconut. E.indd 158 2/4/13 4:09 PM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:158 . that’s loaded with probiotics. Refreshing Orange Chocolate Cherry Coconut Kefir Smoothie Kefir Smoothie Abundant in vitamins. or 11⁄2 cups (355 ml) Yield: 1 serving. which support heart health and reduce the risk of cancer. You’ll soon is topped off with the tangy. blender and blend until smooth. this morning citrus drink is a of cherries more than chocolate. a blender and blend until smooth. Serve cold or vanilla extract. enzymes. They are also rich in vitamins C. minerals. or 2 cups (475 ml) Cherries are known as a “superfruit” because of their high content of antioxidants called anthocyanins. banana. and folate. magnesium. cherries. Nothing complements the wonderful sharpness and probiotics. pitted 1 egg yolk (preferably organic) 1 tablespoon (7 g) cocoa powder or carob ¼ cup (20 g) shredded coconut powder 1 tablespoon (20 g) locally harvested raw 1 or 2 ice cubes honey. chocolate or carob. 1 cup (235 ml) plain kefir 1 cup (235 ml) plain fresh kefir 1 small to medium ripe banana 1 orange. and fiber. Yield: 1 serving. the miner- als potassium. ice cubes. honey.indd 158 2/4/13 4:14 PM 127-172_C6 127-172_29786. sour flavor of kefir be looking forward to your daily health drink and is loaded with probiotic goodness. pitted Dash of cayenne pepper (optional) 1 teaspoon vanilla extract 1 or 2 ice cubes Place the kefir. This smoothie great replacement for orange juice. egg yolk. and iron. and ice cubes in the container of a at room temperature. and cayenne in the container of Place the kefir.

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2 tablespoons (30 ml) extra- virgin olive oil Place the yogurt. Pour 1 cucumber. mint has been shown Dash of cayenne pepper to relieve symptoms of indigestion and irritable bowel syndrome. and serve it over salads. Zest and juice of ⁄2 an organic 1 garlic. dill.indd 160 2/4/13 4:10 PM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:160 . tzatziki sauce gets its name from the Greeks. Retain the whey for future use. The herbs and lemon give it a delicious tang. Let it drip chopped for 2 to 4 hours. olive oil. plus it’s loaded with probiotic goodness. and chill for several hours before serving so that the flavors meld 2 garlic cloves together. lemon zest and juice. Note Zest the lemon first. then scrape out the thickened yogurt. Transfer to a serving dish. who spread it over souvlaki and on pita bread. salt. cover. or 1⁄2 tablespoon dried 1 ⁄2 teaspoon fine sea salt Because of its active compounds. then juice it. 1 cup (230 g) yogurt Line a colander with cheesecloth and place it in a bowl. 160 FERMENTED FOODS for HEALTH 127-172_29786. and cayenne into the bowl of a food lemon processor and mix well. mint. peeled and roughly the yogurt into the cheesecloth and tie up the ends. Stomach-Soothing Tzatziki Herb Sauce Delightfully soothing on the stomach. cucumber. 2 tablespoons (12 g) chopped fresh mint Yield: 11⁄2 cups (355 ml) 1 tablespoon (8 g) chopped fresh dill.indd 160 2/4/13 4:14 PM 127-172_297 127-172_29786.

Yogurt Kefir Ranch Dip Nothing beats homemade ranch dressing. tangy taste of kefir and yogurt. or add it to a sourdough sandwich. Pour 1 ⁄2 cup (115 g) mayonnaise the kefir into the cheesecloth and tie up the ends. Untie the cheesecloth and scrape out the cheese. Whisk in the dill. see page 176) cream or slightly thicker. Meat. parsley. and Fish 161 4/13 4:14 PM 127-172_29786. top it over salad greens.indd 161 2/4/13 4:10 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :160 (Text) (Ray) #175 Dtp:225 Page:161 . salt. This dip is easy and quick to make. Let it drip (preferably lacto-fermented for 12 to 24 hours. garlic. The 3⁄4 cup (175 ml) kefir produces 1⁄2 cup (115 g) 2 tablespoons (28 g) plain yogurt cheese. and pepper. finely minced serving so the flavors blend. 1 ⁄2 teaspoon onion salt 1 ⁄4 teaspoon freshly ground black Yield: About 11⁄4 cups (285 ml) pepper Note Enjoy this dip with veggie sticks. add half an avocado. (Non-) Dairy. mix together the kefir. and transfer 2 teaspoons chopped parsley to a glass jar. or until it reaches the consistency of sour mayonnaise. mayonnaise. Cover and refrigerate for at least 2 hours prior to 1 clove garlic. To enhance the flavor and nutrients. 3 ⁄4 cup (175 ml) kefir Line a colander with cheesecloth and set it inside a bowl. 1 teaspoon chopped dill In a small bowl. and yogurt.indd 161 2/4/13 4:14 PM 4/13 4:10 PM 127-172_29786. especially when it contains the creamy.

retaining the juices. In a medium bowl. or to combine the milk and honey. creamy. raspberry. berries with a fork or purée in a blender. Many store-bought brands contain significant amounts of sugar. Mash the mixed berries (blackberry. making them higher in calories as well as inflammatory. 162 FERMENTED FOODS for HEALTH 127-172_29786. Add the yogurt and vanilla and combine. knowing that it’s loaded with beneficial bacteria and antioxidants. raw honey 2 cups (460 g) plain yogurt Yield: About 1 quart (946 ml) 11⁄2 tablespoons (22 ml) vanilla extract Note Homemade frozen yogurt is much healthier than store- bought because you can control the type and amount of sweetener. Add the berries to the milk blueberry) and mix together. stir strawberry.indd 162 2/4/13 4:10 PM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:162 .indd 162 2/4/13 4:14 PM 127-172_297 127-172_29786. Wild Mixed Berries Frozen Yogurt Enjoy the rich. thaw first. 3 tablespoons (45 ml) milk Transfer to an ice cream maker and follow the instructions that 2 ⁄3 cup (230 g) locally harvested go with the machine. tart flavor of frozen yogurt. 2 cups (290 g) fresh or frozen If using frozen berries.

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indd 164 3/12/13 9:53 AM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) 03-C68692 #175 Dtp:225 Page:164 . Add the bay 2 or 3 scallions. Note that all Atlantic salmon is farmed. Remove the salmon from the brine before serving 92) You can add this. combine the honey. or keep it simple and serve with a salad. 164 FERMENTED FOODS for HEALTH 127-172_29786. which are endocrine disrupters. Leave 1 inch (2. lemon. harvested raw honey peppercorns. For an added nutritional punch.5 cm) of space below the top of the jar. where it will keep for up to 2 1 ⁄4 cup (60 ml) Easy Whey (page weeks. I’ve adapted this delicious recipe from Sally Fallon’s book Nourishing Traditions. or serve it with vegetables. and brine. Pack the fish. to salads. 1 tablespoon (20 g) locally In a medium bowl. whey. Brain-Protective Honey- Ginger Salmon The omega-3s in salmon are greatly enhanced by fermentation. chopped leaves and cap the jar tightly. PCBs and dioxins. ginger. are also found in farmed salmon. 1 ⁄4 cup (60 ml) Basic Brine (page You can even add fermented relishes and other condiments to 92) enhance probiotics and flavor 1 pound (455 g) salmon fillet. scallions. Transfer to the refrigerator.indd 164 2/4/13 4:14 PM 127-172_297 127-172_C68692. as is. skinned and cut into bite-size Yield: 1 pound (455 g) pieces 2 slices lemon 2 tablespoons (8 g) chopped fresh dill 2 bay leaves Note Wild-caught (also called Pacific) salmon contains higher levels of omega-3 essential fatty acids and lower levels of bacteria than farmed salmon. and dill 1 teaspoon chopped fresh into a 1-quart (946-ml) fermenting jar. serve it on sourdough bread with kefir cheese (see pages 135 and 148). Pour the honey mixture ginger over the fish so that the fish is completely submerged. Leave at room temperature for 24 1 teaspoon whole peppercorns hours.

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rump.4–1. 4 to 6 cloves garlic Add the onion. 1 tablespoon (20 g) unrefined In a medium saucepan over medium-low heat. thyme. Remove the beef and transfer 1 tablespoon (2. Bring to a boil. as needed. The cooked 1 teaspoon fine sea salt beef will keep for up to 5 days stored in the refrigerator. enjoy it piled high on rye or sourdough bread and topped with fermented mustard and sauerkraut to make a Reuben sandwich. coriander. and brine and heat gently until honey. Place the beef in a large stockpot. 3-inch (5–7.to brine. Close the jar with an airlock. Discard the liquid when cool. raw sweetener. pepper. then reduce the heat and simmer 2 bay leaves for 11⁄2 to 2 hours. disk shaped ground coriander seeds object on top of the meat to hold it down under the brine 41⁄2 cups (1064 ml) Basic Brine weighted down with a clean rock or resealable plastic bag (page 92) filled with water. Yield: 3 to 4 pounds (1. Place a clean. quartered under cold running water. or gas mark 3) for 1 hour or in a slow cooker at medium setting (simmering heat) for approximately 1 hour. to the refrigerator for 7 to 10 days. maple syrup) dissolved. or until tender. which strengthen your immune system. the corned beef can be cooked in the oven at 325°F (170°C. which helps build red blood cells that carry oxygen throughout your body.indd 166 3/12/13 9:54 AM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) 03-C68692 #175 Dtp:225 Page:166 .4–1. Pour the brine mixture over the meat and leave 1 2 tablespoons (10 g) freshly inch (2. and cover with water. and rinse well 1 small onion. and salt. flat. Let cool to room temperature.4 g) thyme to a serving dish. Strengthening Herbed Corned Beef Moist and tender.5-cm) chunks When ready to cook it. It’s also loaded with antioxidant vitamins A and C.8kg) Note As an alternative to cooking on the stove. 2 tablespoons (12 g) freshly Pack the meat into one large or two small airlock fermenting ground black pepper containers. Either way. corned beef is a good source of iron. bay leaves.8 kg) grass-fed beef spot in your kitchen at room temperature for 8 hours. Check it daily and add more rinsed and cut into 2. Transfer brisket. garlic. 166 FERMENTED FOODS for HEALTH 127-172_29786. to cover the meat. drain the corned beef. combine the sweetener (rapadura. or round.indd 166 2/4/13 4:14 PM 127-172_C6 127-172_C68692.5 cm) of space at the top. Leave in a dark 3 to 4 (1.

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Add the orange slices. and bay leaves into a 1-quart 1 ⁄4 cup (60 ml) Easy Whey (page (946-ml) fermenting jar. Remove the mackerel from the brine before serving.5 cm) below the jar rim. and 92) honey. 1 cup (235 ml) Basic Brine (page In a small bowl. to cover.indd 168 2/4/13 4:15 PM 127-172_297 127-172_29786. Its firm flesh lends itself nicely to fermentation. mackerel is found in North Atlantic and Mediterranean waters. Pour the brine mixture over the fish. 92) making sure the fish is completely submerged. Fermented Mediterranean Mackerel Rich with omega-3 essential fatty acids.indd 168 2/4/13 4:10 PM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:168 . Add more brine. Pack the fish. or alongside steamed or fermented vegetables. They should feel firm and rigid. where it will keep for up to 2 harvested raw honey weeks. 1 pound (455 g) mackerel fillet. 168 FERMENTED FOODS for HEALTH 127-172_29786. Eat this dish with crackers. parsley. on sourdough. sliced Note When purchasing mackerel. peppercorns. whey. Be sure the level of the liquid stays 1 to 2 tablespoons (5–10 g) whole black peppercorns 1 inch (2. It’s well known for its blood-thinning and heart- protective qualities. and vitamin B12. Cap the jar tightly and keep it at room temperature for 24 hours. skinned and cut into bite-size Yield: 1 pound (455 g) pieces 2 tablespoons (8 g) chopped fresh parsley 2 bay leaves 1 medium orange. 1 tablespoon (20 g) locally Transfer it to the refrigerator. combine the brine. if necessary. look for those with shiny bodies and bright eyes. selenium.

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5 cm) below the jar rim. Remove seeds. and red pepper flakes in a wide-mouth 92) 1-quart (946-ml) jar. onion. It’s simply delicious. making sure the level of the liquid 1 ⁄3 cup (80 ml) freshly squeezed lemon juice stays 1 inch (2. bay leaf.indd 170 2/4/13 4:15 PM 127-172_297 127-172_29786. and a little horseradish cream sauce. prepared mustard 1 pound (455 g) skinless Yield: 1 pound (455 g) herring. Add more brine. dill. 1 ⁄4 cup (60 ml) Easy Whey (page black pepper. to cover. combine the brine. freshly chopped dill. hard-boiled eggs. Cover the jar with a lid or an airlock. Pour the brine mixture over all. which are omega-3 essential fatty acids renowned for their triglyceride-lowering. lemon juice. chopped 1 teaspoon allspice berries 1 teaspoon coriander seeds 1 ⁄2 teaspoon black pepper 1 bay leaf 1 ⁄8 teaspoon red pepper flakes Note Both herring and sardines are rich sources of EPA and DHA. Place the herring. and 92) mustard. whey. and leave at room temperature for 1 day. or 2 tablespoons (30 ml) the herring from the brine before serving. rye sourdough toasts. 170 FERMENTED FOODS for HEALTH 127-172_29786. and artery-protective effects. Artery-Protective Pickled Herring This beloved. tasty delicacy is enjoyed in many parts of Europe and even into the Far East.indd 170 2/4/13 4:10 PM 127-172_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:170 . brine-pickled carrots. Transfer 1 tablespoon (11 g) mustard to the refrigerator. cut into 1⁄2-inch (13-mm) pieces 1 small onion. coriander. if necessary. Enjoy it with sliced red onions. 1 cup (235 ml) Basic Brine (page In a small bowl. allspice. coarsely chopped 1 or 2 large sprigs fresh dill. platelet-unsticking. where it will keep for up to 2 weeks.

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and tamarind paste. as sardines or anchovies). if necessary. adding more brine. It’s high in calcium and rich in iodine to benefit the thyroid gland. Pour the brine 2 bay leaves mixture over all. where it will 1 pound (455 g) small fish (such keep for up to 1 week. bay leaves. It’s particularly tasty with coconut curries that include cilantro. heads on. Pack the fish into a large fermenting jar and press down firmly. combine the water. to cover 1 1 teaspoon whole peppercorns inch (2. roughly chopped Yield: About 2 cups (475 ml) Note Use in Thai and other Asian dishes that call for fish sauce or use in place of soy sauce. salt. 2 cups (475 ml) filtered water In a medium bowl. Store the fish sauce in the refrigerator.5 cm) above the fish. collecting the liquid and discarding the solids. 172 FERMENTED FOODS for HEALTH 127-172_29786. where it is used in everyday cooking. Give the jar 1 tablespoon (16 g) tamarind a shake every few days. 3 tablespoons (54 g) fine sea salt peppercorns. Bone-Building Fermented Fish Sauce Fish sauce originated in Southeast Asia. Cap the jar tightly and leave in 1 teaspoon organic lemon zest a dark spot at room temperature for 7 to 10 days. Add fish sauce to any heated soup instead of salt. Pour the contents into a fine-mesh paste (optional) strainer over a large bowl. lemon zest.indd 172 2/4/13 4:10 PM 173-208_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:172 .indd 172 2/4/13 4:15 PM 173-208_297 127-172_29786.

chapter 11 Condiments and Relishes 174 Digestive Orange. 176 Heart-Healthy Mayonnaise chips.indd 173 2/4/13 4:10 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :172 (Text) (Ray) #175 Dtp:225 Page:173 . 174 Cleansing Beet and Apple Relish mustard. fish. or rice dishes. these are easy to make and easier to use. Ginger. 176 Anticancer Beetroot-Horseradish Relish 177 Must-Have Honey-Dill Mustard 177 Infection-Fighting Fermented Chili Sauce 178 Prebiotic Rhubarb-Ginger Relish 178 Bone-Building Ketchup Condiments and Relishes 173 4/13 4:15 PM 173-208_29786.indd 173 2/4/13 4:22 PM 4/13 4:10 PM 173-208_29786. or mayonnaise added to sandwiches. or spread over meats. Whether it’s fermented ketchup. and Eating live cultured condiments and relishes are Raisin Relish an ideal way to incorporate fermented foods into your daily fare.

Yield: About 3 cups (735 g) 174 FERMENTED FOODS for HEALTH 173-208_29786. ginger. where it will keep for to top pancakes or omelets. Transfer the mixture to a 1-quart (946-ml) fermenting jar. raw honey. ground. beets. tangy. with grilled or baked meats and fish. while the ginger adds a Aside from the interesting flavor. onion. so you can have this tasty relish any time Transfer to the refrigerator. add the cloves. and Raisin and Apple Relish Relish The sweet beets in this relish marry deliciously with the tart apples. the combina. Fermenting this combo increases their ing compounds. Cap tightly and ferment at room temperature for 5 to 7 days. this relish contains tons of cleansing and detoxifying effects in addition to anti-inflammatory vitamin C and antioxidants. where the Place the oranges. Digestive Orange. Pinch of fine sea salt and press down until brine covers the fruits and 1 ⁄4 cup (60 ml) Easy Whey (page 92) vegetables. peeled 1 tablespoon (6 g) grated orange zest 1 ⁄2 cup (80 g) chopped red onion 1 ⁄2 cup (75 g) raisins 1 ⁄2 teaspoon grated fresh ginger Zest of 1 medium lemon 1 tablespoon (18 g) fine sea salt 1 ⁄2 cup (170 g) unrefined sweetener 1 ⁄4 cup (60 ml) Easy Whey (page 92) (rapadura. Transfer the mixture to a cloves 1-quart (946-ml) fermenting jar. maple syrup) 3 or 4 whole cloves 1 ⁄4 cup (25 g) chopped fresh ginger 1 ⁄4 teaspoon ground ginger. raisins. Process 1 clove. roughly chopped 3 large apples.indd 174 2/4/13 4:10 PM 173-208_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:174 . salt.5 cm) of space below the jar rim. 3 cups (495 g) peeled. Cover tightly with a lid or an airlock. sweetener. clove. their probiotics. lemon relish will keep for up to 6 weeks. Cleansing Beet Ginger. fresh and ground ginger. plus more as desired Place the apples. cored. Note Beets are available year-round. Transfer the jar to the refrigerator. pungent taste. and whey in the bowl of a food processor Yield: About 1 quart (980 g) and process until finely chopped. Set in a dark place at room temperature for 2 to 3 days. zest. salt. and whey in the bowl of a food processor. leaving 1 inch (2. Filled with prebiotic fiber and and apples contain fiber and restore digestive packed with essential nutrients and rejuvenat. or to serve up to 3 weeks. with peels left on oranges 3 large beets. overall wellness. Remove the cloves. function. or ½ teaspoon ground until finely minced. Beets help cleanse toxins tion of ginger and oranges can spice up your from your body by boosting liver function. orange zest.indd 174 2/4/13 4:22 PM 173-208_297 173-208_29786.

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horseradish. Horseradish has lungs function properly.indd 176 2/4/13 4:10 PM 173-208_C6 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:176 . With the but still chunky. Spoon the mixture into a 1-pint motor running. Together. ferment at room temperature for 3 days. Yield: About 1 pint (490 g) Transfer the jar to the refrigerator. Ferment at room temperature for 8 to 12 hours. Spoon the mixture into a 1-pint (473- relish will keep for up to 2 months. few vegetables for which processing actually improves its anticancer benefits. Place the beets in a baking dish. peeled and 1 ⁄2 teaspoon fine sea salt chopped 2 tablespoons (30 ml) Easy Whey (page 92) 2 tablespoons (36 g) fine sea salt 1 cup (235 ml) extra-virgin olive oil 1 ⁄4 cup (60 ml) Easy Whey (page 92) 1 to 2 tablespoons (4–8 g) chopped fresh dill or tarragon Preheat the oven to 300°F (150°C. salt.indd 176 2/4/13 4:22 PM 173-208_297 173-208_29786. from the food processor and stir in the dill or Transfer the jar to the refrigerator. drizzle in the olive oil. the beets. and bake for 45 minutes. and whey in the bowl of a food of a food processor and process until smoother processor and process until smooth. 1 teaspoon Dijon mustard. ml) fermenting jar and cover tightly with a lid. Yield: About 11⁄2 cups (340 g) Note Horseradish contains up to ten times the amount of cancer-fighting com- pounds. Cool to room temperature before Allow all ingredients to come to room peeling and coarsely chopping the beets. Place temperature. a few drops (473-ml) fermenting jar and cover tightly with at a time. mustard. where the mayonnaise will keep for up to 8 weeks. and whey in the bowl lemon juice. 176 FERMENTED FOODS for HEALTH 173-208_29786. called glucosinolates. Heart-Healthy Anticancer Beetroot- Mayonnaise Horseradish Relish This highly nutritious and yummy mayonnaise Beets have been known to slow the growth is high in vitamin E. until all is added. or gas mark 2). or 1⁄2 teaspoon dry mustard 6 medium beets. salt. washed and trimmed 1 tablespoon (15 ml) lemon juice 1 ⁄4 pound (115 g) horseradish. which helps the heart and of tumors in cancer patients. Place the egg yolks. Remove the mixture a lid. than any other vegetable that contains them. as well as aids in blood known antibiotic properties and is one of the circulation. 3 egg yolks these benefits are greatly enhanced through fermentation. where the tarragon.

Spice up your diet 3 tablespoons (45 ml) Easy Whey (page 92) and live longer with this sauce. increase the body’s metabolic rate as well and in a variety of dishes featuring meat. leaving at least 1 inch (2. and fermenting jar. Pour the mixture into a 1-pint (473-ml) Place the chiles.5 cm) of whey in the bowl of a food processor and process space below the top of the jar.indd 177 2/4/13 4:22 PM 4/13 4:10 PM 173-208_C68673. where the chili sauce will keep for several months. where the lid. honey. pungent taste of fermented The amazing health-promoting compounds mustard naturally sweetened with honey. on pizzas. dry mustard. fish. Meat. and mustard seed and mix well. beta-carotene. honey. Spoon the mixture into a 1-quart allow the mustard to ferment for 3 to 5 days. (Non-) Condiments Dairy. and and Fish 177 Relishes 4/13 4:22 PM 173-208_29786. ginger. present in both fresh chile peppers and garlic are at their most potent when you ferment 1 ⁄2 cup (120 ml) filtered water them. while garlic is a natural or 3 tablespoons (9 g) dried antibiotic in its own right. 1 ⁄4 cup (60 ml) Easy Whey (page 92) salt. salt. that fight infection. Ferment at room temperature for 5 to 6 days. Must-Have Honey. peeled and minced 1 tablespoon (11 g) whole mustard seed. and chicken. Yield: 11⁄2 cups (264 g) Yield: About 1 quart (1100 g) * See image on page 179 * See image on page 179 Note A great choice for those watching Note Add this sauce to stir-fries their weight.indd 177 2/22/13 7:03 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :176 (Text) (Ray) 02-C68673 #175 Dtp:225 Page:177 . Infection-Fighting Dill Mustard * Fermented Chili Sauce * Enjoy the spicy. add the water. garlic. dill. 1 ⁄4 cup (85 g) locally harvested raw honey 2 teaspoons fine sea salt 1 cup (144 g) chopped chile peppers 1 cup (144 g) dry mustard 4 cloves garlic. Transfer the jar to the refrigerator. (946-ml) fermenting jar and cover loosely with a Transfer the jar to the refrigerator. Chiles are packed with vitamins A and C. and other antioxidants 3 tablespoons (12 g) chopped fresh dill. mustard will keep for a couple of months. or use it in soups. 1 teaspoon chopped ginger crushed (optional) 1 teaspoon locally harvested raw honey 1 teaspoon fine sea salt In a small bowl. whey. Cap tightly and until smooth. as ease the process of digestion. mustard has the capacity to or curries.

ferment at room temperature for 2 to 3 days. rinsed 11⁄2 cups (390 g) tomato paste Zest of 1 small lemon 3 tablespoons (60 g) locally harvested raw 2 ⁄3 cup (230 g) unrefined sweetener honey (rapadura. relish will keep for a few weeks. leaving 1 inch (2. Transfer the mixture to a 1-pint (473-ml) Transfer the mixture to a 1-quart (946-ml) fermenting jar.5 cm) free space fermenting jar. spicy. salt. garlic. vinegar. Ferment at room temperature for 2 to 3 days. Here’s a tangy.5 cm) free space below the jar rim. onion. 31⁄2 cups (350 g) coarsely chopped rhubarb.indd 178 2/4/13 4:10 PM 173-208_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:178 . Bone-Building Ginger Relish Ketchup Tart and tasty. nutmeg. raw honey. where the ketchup will keep for a few weeks. or over meat tomatoes. whey. It is a natural laxative and is loaded with especially rich in lycopene. Transfer the jar to the refrigerator. 178 FERMENTED FOODS for HEALTH 173-208_29786. chopped ginger 1 ⁄4 cup (60 ml) Easy Whey (page 92) 1 teaspoon finely chopped ginger 1 ⁄4 teaspoon cayenne pepper 1 ⁄4 teaspoon ground nutmeg 3 tablespoons (45 ml) raw apple cider Dash of sea salt vinegar 1 ⁄4 cup (60 ml) Easy Whey (page 92) 1 teaspoon fine sea salt Place the rhubarb. for bone health. Prebiotic Rhubarb. lemon zest. In a small bowl. have a higher lycopene content than non- organic brands. Yield: About 11⁄2 cups (360 g) Yield: About 3 cups (735 g) Note Spread this lively relish Note If you’re using canned on sourdough sandwiches. Cover tightly with a lid and lid. where the Transfer the jar to the refrigerator.indd 178 2/4/13 4:22 PM 173-208_297 173-208_29786. cayenne. and sweet tomato ketchup gent powers and ability to promote detoxifica. rhubarb is known for its astrin. sweetener. Cover loosely with a cloth or below the jar rim. which are important wonderful prebiotic fiber. leaving 1 inch (2. food processor and process until finely chopped. Tomatoes are high in antioxidants and tion. choose organic because they and fish dishes. gingers. Enhance the flavor of foods while adding healthy probiotics. and whey in the bowl of a honey. you’ll love. and salt. maple syrup) 1 tablespoon (10 g) chopped onion 1 ⁄2 cup (120 g) coarsely chopped crystallized 1 clove garlic. mix together the tomato paste.

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which is probably the easiest way when you are starting out. They differ from the sweet. Kombucha tea is a sweetened tea fermented from 190 Fermented Virgin Mary with a Twist a symbiotic culture of bacteria and yeast. The size does not really matter because smaller ones will ferment a new batch of prepared tea as well as larger ones. or you can cultivate your own. 180 FERMENTED FOODS for HEALTH 173-208_29786. You can purchase a SCOBY. mush- roomlike shape. Kombucha con- tains enzymes. The SCOBY is sometimes called the “mother” or the “mushroom. They are packed with vitamins 185 Energizing Green Tea Kombucha and minerals and are a delicious yet inexpensive way to restore and maintain digestive health 186 Digestive Lemon-Ginger Kombucha and to bring your whole body back into balance. all produced by these beneficial microorganisms. and are teeming with enzymes and friendly 188 Wild Honey Mead microorganisms that help balance your inner 190 Cleansing Probiotic Limonade ecosystem.indd 180 2/4/13 4:22 PM 173-208_297 173-208_29786. The organisms feed on the sugar in the brewed tea.” although it is not a mushroom at all. and sometimes sour. called a “SCOBY” for short. layered. fizzy. these tonics and beverages 188 Hydrating Coconut Water are tangy.indd 180 2/4/13 4:10 PM 173-208_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:180 . You’ll find sellers in the Resources section. sugary beverages that 187 Blood-Purifying Beet Kvass you may be used to. and polyphenols. amino acids. mildly sweet. chapter 12 Probiotic Beverages and Tonics 181 Refreshing Kombucha Tea The probiotic beverages and tonics in this section are both nourishing and strengthening to your 182 Revitalizing Rejuvelac immune system. causing the living SCOBY to develop a fresh light-colored layer on top. mainly because the microorganisms exist in a tough.

2–4. The finished kombucha tea should be pleasantly tangy. SCOBYs need plenty of oxygen to start fermentation. Scoop them out or simply avoid them when you drink your kombucha. kombucha is a fermented beverage with a taste similar to that of apple cider. from a previous band. The kombucha tea will often grow little SCOBYs on top of the liquid during storage. Probiotic Beverages and Tonics 181 4/13 4:22 PM 173-208_29786. refreshing. Yield: 1 quart (946 ml) Note If you are just starting out. Allow the tea to cool to a drinkable water temperature. Store in a warm place. If the tea is still sweet.indd 181 2/4/13 4:10 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :180 (Text) (Ray) #175 Dtp:225 Page:181 . for batch or store-bought (this is 7 to10 days. away from direct sunlight. and slightly effervescent. ensuring that the 1 ⁄2 to 1 cup (120–235 ml) cloth does not touch the SCOBY. or longer. Brewing time will vary. so choose storage containers that are wider than they are high. If the tea is very tart and vinegary. depending on room called backslopping) temperature: the warmer the temperature. culture (see Resources) Remove the SCOBY. and secure with a rubber kombucha tea. it has brewed for too long. you will need to get a kombucha starter kit (see Resources). the shorter the 1 kombucha SCOBY starter brewing time. combination).8 g) Place the tea in a heat-proof glass container and add the black or green tea (or a boiling water. Refreshing Kombucha Tea Tart. During fermentation. Do not store it in the refrigerator.indd 181 2/4/13 4:22 PM 4/13 4:10 PM 173-208_29786. Store kombucha tea in a tightly capped glass container in the cupboard or in the refrigerator. 2 to 3 teaspoons (3. and then place the SCOBY sugar into the liquid. it has not fermented long enough. 3 tablespoons (39 g) unrefined Add the reserved kombucha tea. and then brew it to your taste. Store the kombucha SCOBY in a bowl covered with a cloth. the finished product does not contain much sugar or caffeine. Do some taste tests and experiment to find out how you prefer your tea. It contains beneficial yeast and bacteria that will help reestablish healthy gut bacteria. This is normal and nothing to be concerned about. Strain the tea into bags a glass brewing container with a wide mouth. As a result. Add the sugar 1 quart (946 ml) boiling filtered and stir until dissolved. the yeast and bacteria feed on the sugar and get the fermentation process going. Let steep for at least 15 minutes. or 2 or 3 tea depending on how strong you like your tea. Cover with a clean towel.

rinse.indd 182 2/4/13 4:10 PM 173-208_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:182 . or buckwheat grains. 1 cup (98 g) wheat berries or Soak the grains overnight in warm nonchlorinated water. where the tonic will keep for up to 2 weeks. and K and is rich in enzymes. barley. oats. Cover with the 1 quart (946 ml) water. A small tail should appear. 182 FERMENTED FOODS for HEALTH 173-208_29786. It is slightly fizzy with a subtle sweetness and lemony flavor. Revitalizing Rejuvelac Rejuvelac is a probiotic tonic used to replenish microflora and help rebuild digestion. and stir the grains Dash of raw apple cider each day until they sprout. Pour the contents into a fine-mesh strainer over a large bowl. Discard the grain and store the liquid in a clean. and drain. tightly sealed jar. The rejuvelac is ready when it appears cloudy and smells pleasantly sour. called berries. and let it sit for 2 to 3 days. Transfer the jar to the refrigerator. Transfer to a sprouting device or tray suitable 1 quart (946 ml) filtered water for sprouting (plastic kitty-litter trays work well). Use rejuvelac instead of water in smoothies. E. add a dash of vinegar. but it can be made using whole rye. rinse them well and transfer them to a mason jar. Once vinegar your grains sprout. and drink it in between meals to cleanse your colon. Allow the grains to sit for 2 to 3 days. It contains vitamins B complex. Expect some bubbling. millet. Drain other whole grains and rinse well.indd 182 2/4/13 4:22 PM 173-208_C6 173-208_29786. Yield: 1 quart (946 ml) Note Traditional rejuvelac is made from whole wheat grains. rice.

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during the Tsin Dynasty. Energizing Green Tea Kombucha You can count on having increased energy and stamina from drinking kombucha tea. and India. 6 green tea bags Combine the tea bags. Note Always use a sweetener when making your kombucha because this is what your starter culture uses for food. Let sit at room temperature for 1 to 2 days to build up carbonation. 31⁄2 quarts (3. kombucha (homemade or Pour the finished kombucha into another gallon container. it cannot proliferate or make a probiotic beverage. raw the heat and cover. pain. and fatigue from this amazing elixir. and without it. sweetener. remove the tea honey. taking care that it doesn’t culture (see Resources) touch the SCOBY. then pour the divided. Probiotic Beverages and Tonics 185 4/13 4:22 PM 173-208_29786. Pour the finished kombucha into jars and cap tightly. then chill until ready to serve. and later found its way to Japan. In China. Yield: 3 quarts (3 L) The earliest record of kombucha seems to date from 414 BCE in Korea. Let it sit at room temperature for 5 to 10 11⁄2 cups (355 ml) finished days. Add 2 quarts (2 L) of the cool water to the pot. it showed up in 221 BCE. Add enough water to fill the jar up to the shoulder. 1 kombucha SCOBY starter Cover the jar with a clean cloth.indd 185 2/4/13 4:22 PM 4/13 4:10 PM 173-208_29786. Kombucha keeps indefinitely and becomes more sour and vinegary with age. and this is enhanced when you make it with green tea. or until it’s bubbly and mildly sweet and sour tasting.5 L) filtered water. and 3 cups (705 ml) of the 3 ⁄4 cup (255 g) unrefined water in a 3-quart (3-L) pot and bring to a boil. store-bought) leaving the SCOBY and 11⁄2 cups (355 ml) of kombucha behind (this can be used to make more batches). remove from sweetener (rapadura.indd 185 2/4/13 4:10 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :184 (Text) (Ray) #175 Dtp:225 Page:185 . plus additional as cooled tea into a gallon (4-L) jar. Let steep for 15 minutes. maple syrup) bags and squeeze the liquid out of them. Russia. Add the SCOBY and finished needed kombucha. Some athletes have reported more endurance and reduced muscle aches.

1 teaspoon organic lemon zest Add 2 quarts (2 L) of the cool water to the pot. raw boil. 11⁄2 cups (355 ml) finished leaving the SCOBY and 11⁄2 cups (355 ml) of kombucha behind kombucha. store-bought or homemade (page 185) (this can be used to make more batches). Normally. the acidity of kombucha protects against unfriendly pathogens. maple syrup) Remove the tea bags and squeeze the liquid out of them. lemon zest. This brew’s addition of ginger makes it particularly pleasing to the digestive system. then chill until ready to serve. ginger. which is made with bergamot citrus oil—because the oils can kill your kombucha. however. or until it’s bubbly and has a slightly sweet and 1 kombucha SCOBY starter sour taste. sweetener. Yield: 3 quarts (3 L) Note Avoid using teas with aromatic oils—such as Earl Grey. Let sit at room temperature for needed 5 to 10 days. (7.5 L) filtered water. Add the SCOBY and finished kombucha. culture (see Resources) Pour the finished kombucha into another gallon container. there is a small possibility that your brew has been infected. then pour the 1 teaspoon grated ginger cooled tea into a gallon (4-L) jar. kombucha can become infected with a variety of other microorganisms. honey. taking care divided. plus additional as that it doesn’t touch the SCOBY. Cover with a clean cloth. Let steep for 15 minutes.indd 186 2/4/13 4:22 PM 173-208_297 173-208_29786. 6 green tea bags Combine the tea bags. remove from the heat and cover. 186 FERMENTED FOODS for HEALTH 173-208_29786. Let sit at room temperature for 1 to 2 days to build up carbonation.indd 186 2/4/13 4:10 PM 173-208_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:186 . then add enough water to fill the jar up to 3 inches 31⁄2 quarts (3. An unpleasant smell or taste is a tell-tale sign. Do so once you have made a few batches of plain kombucha tea. Depending on the environment and conditions in which it is brewed. Kombucha keeps indefinitely and becomes more sour and vinegary with age. Pour the finished kombucha into jars and cap tightly. Digestive Lemon-Ginger Kombucha Increase the medicinally rich nutritive properties already present in kombucha by adding herbs and spices.5 cm) below the rim. if you suffer any negative symptoms when drinking it. and 3 3 ⁄4 cup (255 g) unrefined cups (705 ml) of the water in a 3-quart (3-L) pot and bring to a sweetener (rapadura.

salt. 6 medium (or 4 large) organic Place the beets.indd 187 2/4/13 4:22 PM 4/13 4:10 PM 173-208_29786. The liquid should be salt somewhat thick and slightly bubbly. whey. Pour the kvass into a jar and refrigerate. which are wonderful for purifying the blood and cleansing the liver. peeled and coarsely (946-ml) jar. reserving the liquid. lemon. leaving 1 inch (2. This version uses beets. and ginger in a 1-quart beets. Blood-Purifying Beet Kvass Kvass is a probiotic drink that’s been consumed in Eastern Europe since ancient times. The 2 tablespoons (36 g) fine sea beets can be saved for your next batch. Allow the covered kvass to ferment at 1 ⁄2 cup (120 ml) Easy Whey (page room temperature for 2 to 3 days.indd 187 2/4/13 4:10 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :186 (Text) (Ray) #175 Dtp:225 Page:187 . and fermenting them only enhances their nutritive properties.5 cm) free space below the jar chopped rim. Pour the contents into a 92) fine-mesh strainer over a large bowl. (optional) 1 teaspoon chopped ginger Yield: 1 quart (946 ml) (optional) 1 quart (946 ml) filtered water Note The word kvass is derived from Old Eastern Slavic and means “yeast” or “leaven” because it was commonly made from black or regular rye bread. Use the discarded beets from this version in borscht. Kvass will keep in the refrigerator for up to 2 1 organic lemon. a traditional Russian soup legendary among centenarians! Probiotic Beverages and Tonics 187 4/13 4:22 PM 173-208_29786. They’re also loaded with electrolytes and vitamin C. Pour in the water. halved months or possibly longer.

grains and add them to a new batch of coconut water. Tilt the coconut and for 14 to 16 days. along with B-complex and C vitamins that hydrate and refresh cells. Add the kefir grains. 188 FERMENTED FOODS for HEALTH 173-208_29786. Transfer to a fermentation jar carefully pour the coconut water into a wide- with an airlock and ferment an additional 2 to mouth 1-quart (946-ml) jar. 1 cup (245 g) locally harvested raw honey 1 tablespoon (6 g) whole cloves 1 medium to large young green drinking coconut In a medium saucepan over medium-high heat. Turn grains (See Resources. Honey is a water is the liquid found in the center of the natural energy booster and immune system coconut. carefully chisel a hole in with a lid. Scoop out the Mead will keep indefinitely. or store them in some milk or water in the Yield: 1 quart (946 ml) refrigerator for later use. dark place to ferment the shell of the coconut. covered with a clean cloth. room temperature for 24 hours. or to drink honey wine for a whole moon cycle add to soups and marinades. and species of Bifidobacteria. coconut that originated in ancient Europe. and let sit at content level until satisfied. zinc. magnesium. until cool. Add the honey. Place in a cool. page 204) off the heat and stir well. to cook rice. Hydrating Wild Honey Mead Coconut Water Known as honey wine. such bacteria: six species of Lactobacilli and four as calcium. Add the cloves and let stand. It will keep for up to 3 months. Yield: About 2 cups (475 ml) Note Fresh. 1 tablespoon (30 g) hydrated water kefir bring the water to a boil. The addition of kefir 1 quart (946 ml) filtered water grains makes these nutrients more available to the body while adding beneficial flora. (month) to increase their fertility and chances of getting pregnant. Refrigerate the coconut water until ready to serve. Use coconut water in European custom of having newlyweds smoothies and desserts. iron. It has a very light consistency and builder that contains a large amount of friendly contains a good composition of minerals. 3 weeks.indd 188 2/4/13 4:10 PM 173-208_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:188 . tender coconuts can be Note The word “honeymoon” is stored at room temperature for 5 to 10 believed to be derived from the ancient days prior to opening. mead has been renowned for centuries as an aphrodisiac High in electrolytes and enzymes. then refrigerate. Transfer to a 1-quart (946-ml) glass jar and cover Using a sharp knife. manganese. Periodically test the flavor and alcohol Cover the jar with a lid or an airlock.indd 188 2/4/13 4:23 PM 173-208_297 173-208_29786.

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The high potassium and mineral content cleansing. but the sweetness reduces 1 inch (2. then you’ll like this even Thanks to the antioxidants lycopene and better. then over time. Allow it to cool to room 3 tablespoons (45 ml) Easy Whey (page 92) temperature. salt. juice (lightly refined sweetener) 2 quarts (2 L) filtered water. especially the cells. Cleansing Probiotic Fermented Virgin Mary Limonade with a Twist If you like fruit juice.5 cm) of room at the top of the jar. Mix again before serving. and revs up your metabolism. cover with a lid or an airlock. onion. Pour the sugar water into a gallon (4-L) jar. It’s loaded with antioxidants. this delicious cocktail can refreshing limonade that the whole family will help prevent free radicals from ever reaching enjoy. Note Be careful when you open the air- lock bottles because the contents are highly Yield: About 2 cups (475 ml) carbonated and can explosively overflow. Let sit at room temperature for 2 to 3 per. Add a healthy dose of probiotics to vitamin C it contains. which are made more potent by fermentation. but it’s best drunk within a few days. and garlic into a juicer and ex- days. lime juice. Add enough water to fill within 1 inch (2. and whisk together. give it cardioprotective properties.indd 190 2/4/13 4:23 PM 173-208_297 173-208_29786. whey.5 cm) of the top of the jar. Cover with a lid or Place the tomatoes. bell pep- an airlock. Transfer the Yield: About 2 quarts (2 L) jar to the refrigerator for 2 to 3 hours. seeded In a large pot over medium heat. This drink will keep for a week or two. seeded 1 ⁄2 chile pepper. Transfer the jar to the refrigerator 1-quart (946-ml) jar. It’s refresh- 3 ⁄4 cup (175 ml) sucanat or evaporated cane ing and nourishing. cucumber. dissolve the 1 clove garlic sugar in 2 cups (475 ml) of the water. and whey. quartered Juice of 5 lemons 1 ⁄4 medium onion Juice of 5 limes 1 ⁄2 medium cucumber. divided 6 medium Roma tomatoes. thereby reducing your chances of can- vitamin C. Add the lemon juice. Pour the juice into a wide-mouth desired taste. Ensure there’s at least This keeps indefinitely. chile pepper. Let sit at room tem- perature for 12 hours or overnight. Add the lemon juice. and and chill the limonade thoroughly before serving. 190 FERMENTED FOODS for HEALTH 173-208_29786. Remove Juice of 1⁄2 lemon from the heat and add the remaining 1½ quarts 1 ⁄2 tablespoon (9 g) fine sea salt (1420 ml) cool water.indd 190 2/4/13 4:10 PM 173-208_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:190 . peeled 1 cup (235 ml) Easy Whey (page 92) 1 ⁄4 bell pepper. alkalinizes your system to enhance cer. or until the sweetness is reduced to your tract the juice.

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Nine of these twenty are called “essential” backslopping: Introducing a small part of a previous for humans because they cannot be made by the hu- batch into the new batch in any fermentation process. symbiotically (in cooperation with another need for oxygen. Cancer can involve any tissue of the infection with viruses that cause the common cold.. 198 FERMENTED FOODS for HEALTH 173-208_29786. bleeding.indd 198 2/4/13 4:23 PM 173-208_297 173-208_29786. sickle cell anemia). organism). man body and must be taken in as food. alkaline: Basic. and is transported to the site of action (target tissue). Cells that die by apoptosis do not Frequently the result of fermentation and part of how usually elicit the inflammatory responses that are asso- fermentation safely preserves food. oxygen. cell health dictates.indd 198 2/4/13 4:10 PM 173-208_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:198 . or parasitically (dependent upon another anemia: The condition of having fewer than the normal organism. abnormal hemoglobin formation bioavailability: The degree and rate at which an ad- (e. hydrogen. Antihista- compounds composed of carbon. ciated with the death of cells. antihistamine: A chemical that blocks the effect of cancer: Abnormal cells. or state of acidification: The process of producing acidity. apoptosis: Gene-directed cell death or programmed cell death that occurs when age. vitamin B12. such as starches and fiber. a compound or substance brine: Salt water used as a medium for pickling and that kills or slows the growth of bacteria. having a pH of more than 7. damage caused by free radicals.g. including deficiencies of iron. A total of twenty different kinds of amino acids system reacts against its own tissues. Aspergillus: A genus of mold frequently used in the amino acids: The building blocks of proteins. Histamine is released uncontrollably and metastasize. antibiotic: Antibacterial. Cancer cells are resistant aerobic bacteria: Bacteria that require oxygen. Glossary acidic: Having a pH of less than 7. acids band together in chains to form a vast variety of autoimmune: A condition in which the body’s immune proteins. carbohydrates are neutral nose often accompanying allergies and colds. bacteria: Single-celled organisms that can exist inde- anaerobic: The absence of oxygen or the absence of a pendently. Amino Asian traditions of fermenting grains and legumes. carcinogen: A cancer-causing agent. and bone marrow diseases. Anemia has benign: Noncancerous many causes. or folate. resulting in diminished oxygen transport. Considered a macronutrient because carbohydrates pro- vide a significant source of calories (energy) in the diet. Cancer Histamine interacts with the mucous membranes of the is a group of more than one hundred different diseases. condition. preservation. to other by immune cells during an allergic reaction and during areas of the body. sometimes to the detriment of the other number of red blood cells or hemoglobin in the blood. to apoptosis. Carbohydrates come in simple forms known as antioxidant: Any substance that prevents or reduces sugars and complex forms. form proteins. antibodies: Specialized proteins produced by white butyric acid: Fatty acid occurring in the form of esters blood cells (lymphocytes) that recognize and bind to found in animal fat and some plant fats. ministered compound reaches the systemic circulation molytic anemia). resulting in the watery eyes and runny carbohydrate: Chemically. and mines can help alleviate such symptoms. or spread. rupture of red blood cells (he. or sugar. body and can have different forms in one tissue. which have a tendency to grow histamine in susceptible tissues. organism). eyes and nose. Butyric acid is foreign proteins or pathogens in order to neutralize produced on a large scale by the fermentation of starch them or mark them for destruction.

Treatment of celiac disease involves the word “dysbiosis” was first popularized by Dr. Dietary cholesterol is enzyme: A biological catalyst. Enzymes are vitally blood. The protein gluten. in. Glossary 199 4/13 4:23 PM 173-208_29786. and all other on its own. continued tiredness that is not relieved by rest and is essential fatty acids (EFAs): Fatty acids that humans not directly caused by other medical conditions. or cooking. cartilage. disease is an inherited disease in which the intestinal lining is inflamed in response to the ingestion of the dysbiosis: An imbalance of intestinal bacteria. performed by adding a as a prebiotic in your intestines to feed the beneficial combination of salt. leads to impaired nutrient absorption. The use free radical: A very reactive atom or molecule typically of food dehydration was the earliest form of food curing. meaning “not.indd 199 2/4/13 4:23 PM 4/13 4:10 PM 173-208_29786. nikoff. who theorized that all disease begins in the cluding wheat. celiac popular in China. oil. a culture: See starter culture. meaning “living together in mutual harmony. and other animals must ingest because the body collagen: A fibrous protein that is the basis for the requires them for good health but cannot make them structure of skin. impair vision. nitrite. are secreted by numerous cells and are a category of signaling molecules used extensively in intercellular cataract: Clouding of the lens of the eye that can communication.indd 199 2/4/13 4:10 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :198 (Text) (Ray) #175 Dtp:225 Page:199 . nitrates. and sometimes oats.” cholesterol: A compound that is an integral structural component of cell membranes and a precursor in the endotoxin: Toxins released by certain bacteria. Fatty acids are found in fat. fructooligosaccharide (FOS): A type of fiber that acts cesses. and as compo- The colon removes water from digested food after it nents of a number of essential lipids. symbiosis. cardiovascular: Referring to the heart and blood ves. or sugar. upper part of the colon but may affect any part of the fibromyalgia (FM or FMS): A medical disorder char- gastrointestinal tract. a substance that obtained from animal sources.” and dys. flavoring. Crohn’s disease: An inflammatory bowel disease that fermentation: An anaerobic process that involves the usually affects the lower part of the small intestine or breakdown of dietary components to yield energy. which is present in many grains. celiac disease: Also known as celiac sprue. acterized by chronic widespread pain and allodynia. processes involve smoking. important to the regulation of the chemistry of cells chronic fatigue syndrome: A condition of severe. especially of meat or fish. fatty acids: An organic acid molecule consisting of a colon: The portion of the large intestine that extends chain of carbon molecules and a carboxylic acid (COOH) from the end of the small intestine to the rectum. It came from the opposite term. Eli Metch- avoidance of gluten. tendon. group. digestive tract because of an imbalance of intestinal mation and atrophy of the lining of the small intestine bacteria. Inflam. synthesis of steroid hormones. Cholesterol is carried in the ing changed in the overall process. Many curing microflora. connective tissue. douchi: A traditional salt-fermented food made of soy. and organisms. the body for energy. Fatty acids can be burned by remaining stool until it can be evacuated. but cholesterol is also increases the speed of a chemical reaction without be- synthesized by the liver. cytokines: Small cell-signaling protein molecules that sels. barley. possessing a single unpaired electron. such as phospho- has passed through the small intestine and stores the lipids and triglycerides. that is. bone. heightened and painful response to pressure. curing: Various food preservation and flavoring pro. rye.

the natural. often lymphocytes) that are responsible for low-density lipoprotein (LDL): LDLs transport choles- immunity. mainly of proteins. gastrointestinal: Referring to or affecting the diges. B lym- produced by plants. Also called increased intestinal that helps keep the arteries clear and the heart healthy. Oats pickling. T lymphocytes (T cells) differentiate into cells that can kill infected cells inulin: A group of naturally occurring polysaccharides or activate other cells in the immune system. mammals. gluten: A protein found in many grains. which includes the mouth.indd 200 2/4/13 4:10 PM 173-208_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:200 . It is found in diluted amounts in the stomach of humans and animals legumes: Members of the large family of plants known as gastric acid to aid digestion. uric acid levels and gout is often inherited. phils. mentation. peas and immunoglobulins: A class of antibody found in beans) that are used for food. important roles in the immune system. and other foods into lactic acid. barley. as Leguminosae. “Lacto” comes Lactobacillus. swelling. leaky gut syndrome: A condition that affects the high-density lipoprotein (HDL): A form of cholesterol lining of the intestines. Elevated serum LDL cholesterol is associated with increased intestinal permeability: The result of damage to the cardiovascular disease risk. including lacto-fermentation: A natural way of culturing.g. neutro- characterized by redness. rye. spelt. verts the carbohydrates from vegetables.indd 200 2/4/13 4:23 PM 173-208_297 173-208_29786. In this context the term refers to the fruits or seeds of leguminous plants (e. Lactobacillus con- grains can sometimes be contaminated by gluten. resulting in inflammation and pain. They belong to a class of dietary phocytes (B cells) differentiate into cells that produce fibers known as fructans. heat. it is the result of damage to the intestinal lining. triticale. and kamut. solution of hydrogen chloride and water. in joints. grains. leukocytes: White blood cells. the inflammatory response involves a leukocytes.. resulting in food substances or larger molecules passing through lymphocytes: Leukocytes (white blood cells) that play the walls directly into the bloodstream. resulting in lactose: A disaccharide sugar that is found most nota- kidney stones. and intestines. Lipids found in the human body include fatty acids. Urate crystals may form microflora to thrive. lipids: A chemical term for fats. faro. stomach. phospholipids. The most important lactic acid is Lactobacil- esophagus. 200 FERMENTED FOODS for HEALTH 173-208_29786. lactic acid: The acid produced by bacteria during fer- tive tract. processed in the same manufacturing plant as gluten beneficial bacteria the method uses. They may also form in the kidneys and urinary tract. pharynx (throat). the immune system. which prevents harmful gout: A condition characterized by abnormally high organisms from flourishing and encourages beneficial blood levels of uric acid (urate). and eosinophils are different types of Physiologically. or wheat. lining or mucosal barrier of the digestive tract. and interleukin: A protein molecule in the immune triglycerides. complex series of events. lus. terol from the liver to the tissues of the body. and pain. lymphocytes. from which it gets its name. Leukocytes are part of inflammation: A response to injury or infection. Monocytes. permeability. fruits. basophils. a food. leading to the migration of white blood cells to the inflamed area. The tendency to develop elevated blood bly in milk and is formed from galactose and glucose. antibodies. system that regulates the activities of white blood cells (leukocytes. making it less able to protect the internal envi- hydrochloric acid (HCL): A colorless and odorless ronment or to absorb the needed nutrients.

nutrients from food. mineral: Nutritionally significant element. Minerals are legumes. or interact with others. prebiotics: Nondigestible food ingredients that stimu- natural killer cells (NK cells. schizophrenia is thought to result from a combi- reactive nitrogen species) exceed the ability of antioxi. and regulation of the body’s cells. K cells. and organs. peptides: The building blocks of protein. marrow and circulates throughout the bloodstream. Symp- toms may include hallucinations. Elements polyphenols: Antioxidants found in fruits. vitamins and other organic compounds. macronutrients include carbohydrates. this is the process of micronutrient: A nutrient required by the body in preserving food by anaerobic fermentation in a brine to small amounts. norepinephrine. the body or detoxified and excreted from the body. oxidative stress: A condition in which the effects of plan. meaning they do not contain carbon. by the sequence of nucleic acids in a gene coding for neutrophils: White blood cells that internalize and the protein. benefit the overall health nerve cell and results in the transmission of an impulse of the host. such as bacteria. or antibiotics. flat affect. A monocyte is produced in the bone bacteria. vegetables. thought organic: Food produced without the use of pesticides disorders. to a specific temperature for a predefined length teins. phagocyte: A specialized cell. and serotonin are amino acids in a specific order. pickling: Also known as brining. are composed of only one kind of atom. lack of pleasure. peptides are malabsorption: Difficulty digesting or absorbing small structures built by amino acids. macronutrient: Nutrients required in relatively large pasteurization: A process of heating a food. Glossary 201 4/13 4:23 PM 173-208_29786. cognitive deficits. liquid. Although its cause is not pro-oxidants (e. tissues. of time and then immediately cooling it. reactive oxygen and known. when adminis- neurotransmitter: A chemical that is released from a tered in sufficient amounts. pH: A measure of acidity or alkalinity. and each protein has unique functions. dopamine. function. Proteins are required for the structure. malignant: Cancerous.g. macrophage: A type of white blood cell that begins its pathogen: Disease-causing agents. metabolism: The sum of the processes (reactions) by that engulfs and digests invading microorganisms which a substance is assimilated and incorporated into through the process of phagocytosis.indd 201 2/4/13 4:10 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :200 (Text) (Ray) #175 Dtp:225 Page:201 . and seeds that assist in addressing and revers- inorganic. as well as the ability of an individual to function physically and schizophrenia: A debilitating brain disorder that af- mentally at his or her best. probiotic: Live microorganisms that. delusions. to another nerve cell or organ (e. such as a macrophage. and lipids. unlike ing the damage caused by oxidative stress. or impaired ability to speak. optimum health: Freedom from disease. disorders of movement.g. The order is determined neurotransmitters. Acetyl- protein: A complex organic molecule composed of choline. such as viruses or life as a monocyte. and killer late growth and activity of bacteria in the digestive cells): A type of lymphocyte (white blood cell) and a system in ways that are beneficial to health. dant systems to neutralize them. a muscle). pro. such as a vitamin or a mineral. nation of genetic and environmental factors. fects about 1 percent of the world’s population.indd 201 2/4/13 4:23 PM 4/13 4:10 PM 173-208_29786. usually amounts. free radicals. produce lactic acid. destroy pathogens. component of the innate immune system..

Wardeh. 2007. into alcohol. 2003. Berkeley. A. Real Food Fermentation: Preserving tions: The Cookbook That Challenges Politically Whole Fresh Food with Live Cultures in Your Home Correct Nutrition and the Diet Dictocrats. Cambridge. Wild Fermentation: The Flavor. 2009. Dyslexia. Ronald F. 2012. with Sarah Wernick. The Complete Idiot’s Guide to Traditions and Modern Nutrition. Natasha. virus: A microorganism that cannot grow or reproduce apart from a living cell. Gut and Psychology Katz. New York: Bantam Books. Politics and Science of Nature’s Perfect Food: Health Solutions Using Probiotic and Prebiotic Foods Raw Milk from Pasture-Fed Cows. 2nd ed. seeds. Healing with Whole Foods: Asian Harmon. DC: NewTrends Publishing. high in vitamin C as well as with vitamin C supplements.D. UK: Medinform Publishing. The celiac disease have fewer or deficient villi. SCOBY: An acronym for symbiotic culture of bacteria triglycerides: Lipids consisting of three fatty acid and yeast that’s used to make probiotic beverages such molecules bound to a glycerol backbone. Dyspraxia. 2010. and the ileum (closest to the large intestine). MA: Quarry Books. 2007. 2001.. fore be obtained in the diet. Huffnagle. Sandor Ellix. These starters generally vitamin: An organic (carbon-containing) compound consist of a cultivation medium—such as grains. River Junction. Scurvy is treated by supplying foods ides are a risk factor for cardiovascular disease. NewTrends Publishing.D. are the principal form of fat in the diet. Enig. 2003.D. The Untold Story of Milk: The ics Revolution: The Definitive Guide to Safe.indd 202 2/4/13 4:23 PM 173-208_297 173-208_29786. Depression. Syndrome: Natural Treatment for Autism. Symp- Triglycerides are stored in fat and tissue. Gary B. although they are also synthesized endogenously (within the body). and are the toms include anemia. scurvy: A disorder caused by a lack of vitamin C. mented drinks. joint principal storage form of fat. the jejunum. Schizophrenia. It refers to microbiological starters that actually perform fermentation.D. Schmid. necessary for normal physiological function that cannot or nutrient liquids—that has been well colonized by the be synthesized in adequate amounts and must there- microorganisms being used for fermentation. Alex. Viruses invade living cells and starter culture: A preparation to assist the beginning use the synthetic processes of infected cells to survive of the fermentation process for various foods and fer- and replicate. Natural History. CA: Fermenting Foods. Paul. DC: and Supplements. meaning they small intestine includes the duodenum (closest to the are unable to absorb all the nutrients they need. Lewin. villi: The fingerlike protrusions in the small intestine small intestine: The part of the digestive tract that that help absorb nutrients more efficiently. Recommended Books Campbell-McBride.H. and fatigue. Elevated serum triglycer- pain. tooth loss. stomach). supplement: A nutrient or phytochemical supplied in yeast: A broad group of fungi that metabolize sugars addition to what is obtained in the diet. North Atlantic Books. Nourishing Tradi. People with extends from the stomach to the large intestine. Beverly. Sally. Washington. Pitchford. The Probiot.. New York: Alpha Books. Fallon. bleeding gums.indd 202 2/4/13 4:10 PM 173-208_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:202 . 202 FERMENTED FOODS for HEALTH 173-208_29786. Washington. White A. and Craft of Live-Culture Foods. VT: Chelsea Green Publishing. Nutrition. and Mary G. Kitchen. Triglycerides as kombucha.

org/foodnews Large.culturesforhealth.holisticmed.com/Kombucha. www.com Kombucha starter kits Truth in Labeling www.org/hiddensources.indd 203 2/4/13 4:23 PM 4/13 4:10 PM 173-208_29786. Environmental Working Group Culture-SCOBY. kefir. shipping and full support from “the Kombucha Mamma” included. Also carries Weston A.com/category/ culturing-products. BEST CHOICES FOR PRODuCE Kombucha Kamp http://store.php Make your own yogurt. with free laden.ewg.wisechoicemarket. fresh kombucha cultures (never dehy.kombuchakamp.html www. and fermented NuTRITION EDuCATION vegetables with these culture starters. www.montereybayaquarium.truthinlabeling. Resources 203 4/13 4:23 PM 173-208_29786. kombucha SCOBYs. Price Foundation rennet for cheese making and electric yogurt www. healthful. Information on wise traditions in food.westonaprice. Wise Choice Market and the healing arts. kefir grains. farming. Provides information on which seafood has the ers. Also carries Natto Spores (aka Natto-Moto) for fewest contaminants and least mercury content. dairy www.html Wilderness Family Naturals Learn which foods have MSG hidden in them. soy cultures. Resources STARTER CuLTuRES WILD AND SuSTAINABLY FARMED Cultures for Health SEAFOOD www.indd 203 2/4/13 4:10 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :202 (Text) (Ray) #175 Dtp:225 Page:203 .com Monterey Bay Aquarium Nondairy starter cultures. the starter cultures used with soybeans to make traditional Japanese natto fresh at home. water kefir grains.wildernessfamilynaturals. gluten-free sourdough start.com/msg Royal Kombucha Learn which foods contain MSG.org/cr/seafoodwatch.com Caldwell’s unique starter culture for vegetables will help you make your own delicious raw cul- tured vegetables at home. Guaranteed to brew inexpen- MONOSODIuM GLuTAMATE (MSG) sive.org makers.royalkombucha. aspx sourdough starters. delicious homemade kombucha in 7 days. Holistic Medicine—Toxicity Web Page www. Learn which produce are the most chemically drated) packed in strong starter tea. www.

And to my not have been written. way for this book. Rawlings has written hundreds of health and board-certified traditional Naturopathic Doctor nutrition articles and published four books that (AANM). is a Dr.com.. healthy cooking programs. Ph. her writings. and digestive health. Acknowledgments I’d like to thank the utterly brilliant scientists and To my family and friends who supported me fermentationists whose work and writings on the and were kind and understanding toward me subject of microbiology and bacteria paved the throughout the project: Jonathan. Jennifer Kushnier. Ph.D. Ben. and health coaching on subjects ranging from longevity and hormone balance to disease prevention. and to my editors and designers who turned this work into a union of cohesion: Heather Godin. and educated me that is continually evolving and being made on their benefits all those years ago—thank you “new”: Gary Hufnagle. ence the healing powers of food and nutrition. Without them. and Tiger—I love you....D. About the Author Deirdre Rawlings.indd 204 2/4/13 4:23 PM 173-208_297 173-208_29786. Sarkis Mazmanian..indd 204 2/4/13 4:10 PM 173-208_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:204 . hypertension. 204 FERMENTED FOODS for HEALTH 173-208_29786. Ph.com and http:// principles and practices to help people experi- Nutri-Living. health retreats. senior editor at Fair Winds Press and the person who first proposed the concept of this book. weight loss. N. who first instilled in me contained as vast a discussion on an “old” topic my love of fermented foods. Certified cover topics such as fibromyalgia. Certified Nutrition Counselor.N. Joe. To Jill Alexander. Andrea Rud. Ph. M. and Karen Levy. Master Herbalist.. Kathie Alexander. this book could Harry.D. and God bless. and stress management. or at least would not have beloved stepfather. Felix. to name only a few. and Certified sugar addiction. she offers wellness education.D.H. C. John Gettings. Sports Nutritionist.C. Through Health Coach. Through her two websites. she shares the latest scientific health http://FoodsforFibromyalgia. Elie Metchnikov. Jeanne..D.

7. 71. 40–41 Bone-Building Ketchup. 85. 86. 89. 89. 131. 45–46 Caesarean births. 89. 34. 64 Coconut Milk Kefir. 25 Energizing Green Tea Kombucha. 187 Digestive Pineapple Chutney. 86. 50 cancer. 181 dietary indigestible fraction (DIF). 38 Cleansing Probiotic Limonade. 24. 64 beverages and tonics fats. 144 aspartic acid. 86. 86. 88. 71 Digestive Pickled Radishes with Ginger and Apple. 185 probiotics. 187 lactose. 160 Enzyme-Powered Natto Sushi Rolls. 85. 174 Apple. 89. 13 fiber. 182 Digestive Lemon-Ginger Kombucha. 122 Cleansing Beets with Ginger and Grapefruit. 72 immune system and. 82. 86. 81. 87. 10. 177 beans Must-Have Honey-Dill Mustard. 85. 89. 24–25 Bone-Building Ketchup. 84. 89. 190 Detoxifying Pickled Turnips and Beets. 11. 81. 87. 85. 27 Brain-Protective Honey-Ginger Salmon. 80. 59 Revitalizing Rejuvelac. 91 Campbell-McBride. 188 Digestive Orange. 40. 188 diabetes. 24–25 allergies. 11. Ginger. 82. 86. 89. 42 anthocyanins. 139 dairy products. 81. 87. 81. 85. Ginger. 85. 80. 40 condiments autoimmune diseases. 87. 122 Bone-Building Fermented Fish Sauce. 80. Henri. 85. 89. 85. 86. 84. 140 Stomach-Soothing Tzatziki Herb Sauce. 82. 88.indd 205 2/4/13 4:23 PM 4/13 4:10 PM 173-208_29786. 39 Lacto-Fermented Lentils. 81. 88. 158 Antioxidant-Rich Asparagus Spears. 50 candida infections. 83. 83. 60 chronic fatigue syndrome. 84. 82. 83. 64 cardiovascular disease. 89. 87. 35 Boulard. 86. 106 cholesterol. 87. 85. 82. 24–25 cereal grains. 42 Refreshing Kombucha Tea. 70 Protein-Powered Pinto Beans. 86. 116 dermatitis. 22 Index 205 4/13 4:23 PM 173-208_29786. 83. 172 digestive system Bone-Building Fermented Sour Cream. 77–78 Anti-Inflammatory Apple and Juniper Berry Kraut. 174 Bifidobacteria. 81. 19. 150 asthma. 84. 85. 22. 148 antibiotics. 85. 84. Natasha. 86. 143 cutting. 8. 82. 83. 44 Fermented Virgin Mary with a Twist. 86. and Mint Chutney with a Kick. 23 brine. 80. 176 Basic Brine. 45 A Peck of Pickled Lacto-Fermented Peppers. 81. 43–44 alkaline fermentations. 118 Cleansing Beet and Apple Relish. 186 Wild Honey Mead. 26 airlocks. 84. 178 enzymes. 84. 17. 82. 146 Strengthening Spinach Hummus. 110 Blood-Purifying Beet Kvass. 85. 40 colorectal cancer. 60 antibiotics. Weight-Reducing Tempeh Coconut Curry. 176 children. 178 Heart-Healthy Mayonnaise. 83. 164 illnesses. 81. 104 chronic gastritis. 38 Apple Blackberry Kraut Crunch. 86. 85. 24 Wholesome Tempeh Burgers. 34 Digestive Lemon-Ginger Kombucha. See also kefir. 58 Anti-Cancer Beetroot-Horseradish Relish. 58–59 Crohn’s disease. 88. 86. 81. 177 Dynamic Baked Beans. 82. 89. 132 antibiotics. Index acetic acid. 88. 87. 170 Cleansing Probiotic Limonade. 87. 105 Artery-Protective Pickled Herring. 94 Chocolate Cherry Kefir Smoothie. 154 introduction. 97 Hydrating Coconut Water. 81. 88. 50 acquired immunodeficiency syndrome (AIDS). 60 catechins.indd 205 2/4/13 4:10 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :204 (Text) (Ray) #175 Dtp:225 Page:205 . 62 Blood-Purifying Beet Kvass. 81. 86. 7 Love-Your-Heart Lentil Dal. 143 cultured vegetable protein. 88. 135 Cooling Carrot and Celery Kefir. and Raisin Relish. 83. 86. 87. 89. 47 alcohol fermentations. 190 nutrients. 84. 186 pasteurization. 128 Yogurt Kefir Ranch Dip. 42 antioxidants. 89. 92 Infection-Fighting Fermented Chili Sauce. 190 aspartic acid. 131. 85. 88. 43–44 autism. 161 Immune-Building Miso Soup with Tofu. 57 Enzyme-Potent Papaya Kombucha Smoothie 81.

81. 124. 85. 136 Fermented Virgin Mary with a Twist. 42 flavonoids.indd 206 2/4/13 4:23 PM 173-208_297 173-208_29786. 138 Refreshing Orange Coconut Kefir Smoothie. 86. 148 Symbiotic Sourdough Pancakes. Benjamin. and Mint Chutney with a Kick. 62 antibiotics. 85. 85. 35–36 grains epilepsy. 60 hypertension. 86. 88. 85. 19 Fermented Mango. 185 Energy-Boosting Granola Bars. 24 Franklin. 70 Immune-Building Miso Soup with Tofu. 81. 81. 89. 83. 85. 124. 178 Probiotic Berry-Good-for-You Jam. 80. 92 Tropical Coconut. 87. 164 human immunodeficiency virus (HIV). 18 introduction. 45 Heart-Healthy Mayonnaise. 44 Wild Mixed Berries Frozen Yogurt. 87. 83. 87. 182 Fermented Mango. 190 Wholesome Tempeh Burgers. 29–31 Apple Blackberry Kraut Crunch. and Peach Chutney. 81. 108 Glowing Papaya Kefir Ice Cream. 136 leaky gut syndrome. 172 Homemade Yogurt. and Peach Chutney. Ginger. 81. 174 ingredients. 89. 81. 89. 35 food selection. 89. 58–59 fats. 81. 19. 15–16 Chocolate Cherry Kefir Smoothie. 86. 22 fruits fermented foods and. 112 Enzyme-Potent Papaya Kombucha Smoothie. 82. 63. 144 families. 170 hesperidin. 110 irradiation. 116 Dynamic Baked Beans. 80. 81. 85. 86. 87. 80. 45–46 Fermented Mediterranean Mackerel. 82. 87. 114 introduction. 85. 81. 128 Ginger-Carrot Kraut. 30 Digestive Orange. 82. 84. 83. 86. 81. 135. 114 Sprouted Enzymatic Brown Rice. 60 meal plans. 85. 18 Cleansing Beet and Apple Relish. 86. 16–17 Fiber-Filled Fig and Apricot Honey Butter. 186 inflammation. 144 immune system Framingham Heart Study. 121. 80. 77–78 introduction. 86. 85. 158 Easy Kefir Cheese. 135. 60 Energy-Boosting Granola Bars. 102 Enzyme-Rich Tomatillo and Mint Salsa. 80–81 Lacto-Fermented Lemons or Limes. 70 206 FERMENTED FOODS for HEALTH 173-208_29786. 86. 81. 61 hyperlipidemia. 87. 89. 82–83 Cleansing Probiotic Limonade. 135 For-the-Love-of-Sourdough Bread.indd 206 2/4/13 4:10 PM 173-208_297 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:206 . 188 introduction. 116 genetically modified organisms (GMOs). 81. 64 Digestive Pickled Radishes with Ginger and Apple. 86. 42 food enzymes. 146 Enzyme-Potent Papaya Kombucha Smoothie. Cinnamon. 81. 138 equipment. 81. 128. 83. 88. 83. 86. 86. Mango. 81. 80. 85. 89. 81. 88. 140 Prebiotic Rhubarb-Ginger Relish. 22 Apple. 80. 86. infections. 158 leaky gut syndrome. 88. 144 fiber. 130 Fermented Mediterranean Mackerel. 68–69. 80. 45 Artery-Protective Pickled Herring. 20–21 Plum Yum Prune Sauce. 44 Easily Digestible Pizza Dough. 177 Digestive Lemon-Ginger Kombucha. 122 introduction. 122 isoflavones. 146 Garlic Dill Pickles Delight. 136 Easy Whey. 118 illnesses. 83. 84. 89. 85. 27 Gut and Psychology Syndrome (Natasha Campbell-McBride). 136 Easily Digestible Pizza Dough. 88 Brain-Protective Honey-Ginger Salmon. 176 fish hepatic encephalopathy (HE). 118 nutrients. 26 Digestive Pineapple Chutney. 190 Infection-Fighting Fermented Chili Sauce. 86. 168 Hydrating Coconut Water. 79 digestive system and. 168 Symbiotic Sourdough Pancakes. 126 eczema. 82. and Raisin Relish. 60 Bone-Building Fermented Fish Sauce. 62 Revitalizing Rejuvelac. 65–66 Energy-Boosting Granola Bars. 146 For-the-Love-of-Sourdough Bread. and Mint Chutney. 156 enzymes. 89. Ginger. 162 Energizing Green Tea Kombucha. 64 Enzyme-Powered Natto Sushi Rolls. 136 fibromyalgia. 47 Fiber-Filled Fig and Apricot Honey Butter. Cinnamon. 116 jars. 81. 86. 174 meal plans.

4. 100 Protein-Powered Pinto Beans. 148 pasteurization. 43. 37. 25 Refreshing Orange Coconut Kefir Smoothie. 161 Probiotic-Rich Radish Kimchi. 154 prebiotics. 128. 27. Elie. 82. 131. 85. 148 Prebiotic Rhubarb-Ginger Relish. 34 sinusitis. 80. 87. See also dairy products. 86. 89. 80. 82. 82. 65 Chocolate Cherry Kefir Smoothie. 174 Love-Your-Heart Lentil Dal. 116 multiple sclerosis (MS). 150. 150. 82. 86. 84. 100 kidney stones. 87. 85. 131. 178 Revitalizing Rejuvelac. 87. 146 kombucha. 84. 16 Sprouted Tortilla Chips. 143 Refreshing Orange Coconut Kefir Smoothie. 16. 156 Prebiotic Vegetable Medley Kraut. 17. 11. 82–83 introduction. 56. 86. 130 neonatal probiotics. 26 Chocolate Cherry Kefir Smoothie. 85. 83. 80. 84. 85 natto. 88. 15. 8. 83. pastes. 80.indd 207 2/4/13 4:23 PM 4/13 4:10 PM 173-208_29786. 50. 59 Cooling Carrot and Celery Kefir. 93 minerals. 89. 71 Lacto-Fermented Lemons or Limes. 80. 53 smoothies molds. 83. 88. 15 Prebiotic Rhubarb-Ginger Relish. 37 Simple Sauerkraut. 60 Probiotic-Rich Kefir Cream. 86. 85. 92 obesity. 181 Lacto-Fermented Lentils. 166 shopping. 63 Cleansing Beet and Apple Relish. 37 kimchi. 86. 24 Coconut Milk Kefir. 158 monosodium glutamate (MSG). 156 probiotics. 25. 80–81 Russian Cucumber-Kefir Soup. 150 phytic acid. 47–48 lactic acid. 89. 86. 81. 6. 52. 79 Saccharomyces boulardii. 85. 98 introduction. 30 Strengthening Herbed Corned Beef. 81. 82. 38 rejuvelac. 89 starter cultures. 88.52–53 natto compared to. 89. Ginger. 121. 88. 72 meats sauerkraut. 15. 80. 136 Russian Cucumber-Kefir Soup. 83 Metchnikoff. 88. 7 Bone-Building Fermented Sour Cream. 17. 84. 12. 31. 18 relishes leavened breads. 85. 86. 87–89 salt. 62 Index 207 4/13 4:23 PM 173-208_29786. 55 Sprouted Enzymatic Brown Rice. 80. 80.indd 207 2/4/13 4:10 PM ealth (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health :206 (Text) (Ray) #175 Dtp:225 Page:207 . 158 Must-Have Honey-Dill Mustard. 88. 85. 53. 143 Digestive Orange. 81. 81. 86. 40–41 digestive disorders. 82. 118 Refreshing Kombucha Tea. 64 Enzyme-Potent Papaya Kombucha Smoothie. 112 soaking. 61 secretory immunoglobulin A (sIgA). 174 lymphocytes. 158 penicillin. 25. 88. 81. 82. The (Elie Metchnikoff ). 41 Refreshing Orange Coconut Kefir Smoothie. 158 Probiotic Berry-Good-for-You Jam. 86. 50 quercetin. 177 Snack Garlic Dill Pickles Delight. 178 Glowing Papaya Kefir Ice Cream. kefir. 80. 63–66 metabolic enzymes. 72–73. 158 lactose intolerance. 86. 147 proanthocyanidins. 87. 160 oils. 81. 86. 80. 27. 86. 152 immune system. 86. 84. 84–86 safety. 85. 47 nutrients. 182 leaky gut syndrome. 89. 50 weight loss. 176 locally-grown produce. 46–47 Stomach-Soothing Tzatziki Herb Sauce. 24. 88. 182 meal plans rheumatoid arthritis. 37 metabolism. 55 schizophrenia. 89. 89. 71. 156 Yogurt Kefir Ranch Dip. 86. 83. 89. 48 miso. 35 Simple Salad Dressing. 8 Anti-Cancer Beetroot-Horseradish Relish. 81. 70. 50. 46 Prolongation of Life. 60 Lactobacilli. 81. 73 Easy Kefir Cheese. 152 Probiotic-Rich Kefir Cream. and Raisin Relish. 86. 56 psychiatric diseases. 89. 81.

80. 152 Simple Sauerkraut. 86. 37 urogenital infections and. Strengthening Herbed Corned Beef. 83. 70. 126 Saccharomyces boulardii. 97 Wild Mixed Berries Frozen Yogurt. 82. 89. 82. 81. 87–89 208 FERMENTED FOODS for HEALTH 173-208_29786. 83. 72 weight loss meal plans. 104 Homemade Yogurt. 88. Ann. 32 Cleansing Beets with Ginger and Grapefruit. 108 zinc. 139 Stress-Less Gazpacho. 87. 110 Yogurt Kefir Ranch Dip. 81. 81. 51 Detoxifying Pickled Turnips and Beets. 176 Dynamic Baked Beans. 87. 112 Ginger-Carrot Kraut. 88. 156 A Peck of Pickled Lacto-Fermented Peppers. 87. and Mint Chutney. 160 Cooling Carrot and Celery Kefir. 86. 34 Fermented Virgin Mary with a Twist. 131 Bone-Building Ketchup. 105 Stomach-Soothing Tzatziki Herb Sauce. 38 Cleansing Beet and Apple Relish. 81. 81. 174 nutrients. 190 Garlic Dill Pickles Delight. 88 Apple Blackberry Kraut Crunch. 89. 86. 71. 82. 161 Dynamic Baked Beans. 188 Symbiotic Sourdough Pancakes.indd 208 2/4/13 4:23 PM 173-208_29786. 106 Glowing Papaya Kefir Ice Cream. 83. 82. 83. 82. 86. 136 Wild Mixed Berries Frozen Yogurt. 86. 24. Mango. 86. 88. 81. 85. 81. 86. 82. 51 Blood-Purifying Beet Kvass. 87. 81. 86. 162 Digestive Pickled Radishes with Ginger and Apple. 102 introduction. 86. 86. 89. 89. 89. 83. 75 vegetables digestive health and. 89. 100 Russian Cucumber-Kefir Soup. 44 Anti-Cancer Beetroot-Horseradish Relish. overgrowth. 86. 86. 82. 7 vitamins. 55 Wild Honey Mead. 88. 85. 82. 166 Weight-Reducing Tempeh Coconut Curry. See beverages and tonics. 78 as dairy substitute. 86. 77 Wigmore. 94 Easy Whey. 67 Suma. 82. 140 Anti-Inflammatory Apple and Juniper Berry Kraut. 70 leavening. 85. 85. 140 Enzyme-Rich Tomatillo and Mint Salsa. 13 tonics. 82. 48 children and. 85. 96 Weight-Reducing Tempeh Coconut Curry. 87. 74 Wholesome Tempeh Burgers. 92 substitutions. 160 Strengthening Spinach Hummus. 87. 111 whey. 81. 111 Unforgettable Pickled Garlic with Rosemary and Lemon. 56. 96 yogurt urogenital infections. 132 Wholesome Tempeh Burgers. 84. 86. 22–23 Stress-Less Gazpacho. 154 testing. 86. 25 as microflora. 89. 50 tetracyclines. 81. 83. 31–33 washing. 85. 81. 132 Strengthening Spinach Hummus. 98 Probiotic-Rich Radish Kimchi. 144 vinegar fermentation. 162 tempeh. 87. 83. 48 Unforgettable Pickled Garlic with Rosemary and Lemon. 89. 89. 81. 144 sugar cravings. 92 Antioxidant-Rich Asparagus Spears. 178 lactose intolerance and. 70 water. 60 Prebiotic Vegetable Medley Kraut. 80. 139 Western diet. 76 Tropical Coconut. 88.indd 208 2/4/13 4:10 PM (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) #175 Dtp:225 Page:208 . Hiroyuki. 118 introduction. 54 yeast temperatures. 93 Stomach-Soothing Tzatziki Herb Sauce. 187 Lacto-Fermented Lentils. 81. 89. 80.

001-027_29786. No part of this book may be reproduced or utilized. in any form or by any means. without prior permission in writing from the publisher.indd 2 2/22/13 7:02 PM 001-027_C6 (Fogra 39)Job:01-29786 Title:FW-Fermented Foods For Health (Text) (Ray) 02-C68673 #175 Dtp:225 Page:2 . N.com All rights reserved. © 2013 Fair Winds Press Text © 2013 Deirdre Rawlings.. electronic or mechanical. Please see your health care provider before beginning any new health program. It is not intended to replace the advice of a physician or medical practitioner. Photography © 2013 Fair Winds Press First published in the USA in 2013 by Fair Winds Press. Ph.indd 2 2/4/13 4:10 PM 001-027_297 001-027_C68673.fairwindspress. a member of Quayside Publishing Group 100 Cummings Center Suite 406-L Beverly. 17 16 15 14 13 12345 ISBN: 978-1-59233-552-7 Digital edition published in 2013 eISBN: 978-1-61058-744-0 Library of Congress Cataloging-in-Publication Data available Cover design by Kathie Alexander Book design by Kathie Alexander Photography by Glenn Scott Photography Food Styling by Alisa Neely Preparation of fermented foods by Liz Walkowicz Printed and bound in China The information in this book is for educational purposes only.D.D. MA 01915-6101 www.