I don’t know about you but I am paying attention to my immune system and my family’s immune system. If you are like me you are checking off the boxes of vitamins, water, exercise, probiotics and even prebiotics; but you might be missing the INCREDIBLE benefits of fermented foods.
Why fermented foods? They are important to your gut health and your digestion. A good immune system has a lot to do with your gut. Most of us use antibiotics when we get sick, eat processed foods, drink too much coffee, go out to eat or drink alcohol. Hey – we do it too! But, it can cause imbalances in our gut. That’s where we need to help our body out and fermented foods are a great way to do this and boost our immune system.
What are the Benefits of Fermented Foods:
Creates a protective lining in your intestines that helps protect your from harmful bacteria – think salmonella and e.coli
Helps break down food for digestion and helps your body absorb the nutrients from your food!
They also provide vitamins and probiotics (probiotics is a fancy way of saying healthy bacteria). We need the good bacteria to fight the bad bacteria because it causes infections and more inflammation.
Benefits of fermented food also help your skin. They help to reduce the early signs of aging by helping your skin cells turn over faster. Therefore, your skin will be brighter and your skin tone more even. Also, since a benefit of fermented includes high antioxidants, they will help to reduce inflammation and diseases of the skin… think acne.
Here are 9 of Ashley (my sister) and I’s Favorite Fermented foods
1. Kombucha – a sparkling beverage that comes in so many flavors – think lavender, watermelon, pineapple, strawberry, they are seriously coming out with new flavors monthly. It has tea in it so it will contain some caffeine, I find it perfect for an afternoon pick me up
2. Yogurt (Ashley uses Goat Yogurt or coconut yogurt because she has issues with dairy), I enjoy the Greek plain yogurt. Get the plain kind to avoid unnecessary sugars and artificial ingredients and top it with your own berries, granola, maple syrup or honey. Manuka honey is extremely beneficial with lots of additional anti bacterial properties, just note it is expensive.
By the way, Ashley just created a fermented delicious Apple Pumpkin Pie bowl recipe. We are including recipes like this in our Beauty Membership. Ashley is going to be making healthy, anti-inflammatory beauty drinks and beauty snacks that align with beauty from the inside out. All reviewed by a nutritionist. You can join the WAITLIST here!
Apple Pumpkin Pie Bowl
dairy free & gluten free
1 cup of Unsweetened Coconut Milk Yogurt
3 Tablespoons of unsalted organic walnut pieces
1 tablespoon of organic Maple Syrup
½ organic apple sliced with the peel (Wash thoroughly)
3 shakes of pumpkin pie spice
Mix all ingredients and enjoy!
*Coconut Yogurt contains live active cultures which are probiotics. Probiotics are the good bacteria that you need in your gut to fight off the bad bacteria. Probiotics increase your immune system.
*Apples – the peel contains most of the antioxidants; which are great for fighting cancer. Apples also contain quercetin which protect your brain cells, and are full of fiber so not only does it keep you regular but helps you stay full longer. Contains pectin which your good bacteria like to feed on. Did I mention they also contain 10% of your daily Vitamin C.
*Walnuts – High in Omega 3s (an essential fat that you must get from your diet;your body doesn’t make Omega 3s), full of antioxidants, contains polyphenols to help decrease inflammation and promotes a healthy gut
*Maple Syrup – contains zinc and potassium which are good for your heart, high in antioxidants which are great for your immune system and helps fight wrinkles.
*Pumpkin Pie Spice – includes fiber, vitamin b and antioxidants
3. Sauerkraut – make sure it says fermented – Just a note, if you have a sensitive stomach then start with one tablespoon if you are new to fermented foods. Then work your way up to a healthy side portion. I know you might want to go bonkers, but trust us. If you go too fast, you can cause extra gas and bloating.
4. Kimchi – this is so similar to sauerkraut except it is spicy! So if you love spicy, then this is your go to. So great to add as a side item.
5. Kefir – honestly, it tastes like a sour yogurt – Ashley uses this a lot with her kids. She gets the plain and use it in smoothies. Smoothies are a fantastic way of hiding the taste but still getting all of the benefits fermented foods.
6. Pickles – make sure it says fermented – not all pickles are. Take a look around your local health food store.
7. Tempeh – it is made out of fermented soybeans and has a lot of protein. Now, I have endometriosis so I need to watch my soy intake. However, Ashley loves it. She likes to put this in her salads or make it as a sandwich with avocado and veggies. It has an earthy, nutty flavor.
8. Apple Cider Vinegar with the Mother – Make sure it has the mother in order to get all the benefits fermented food. I like to drink a tablespoon or 2 tablespoons with a glass of water before I eat a meal. It helps with low stomach acid. I dilute it in water because the vinegar can erode your enamel and be harsh on your throat if you drink it straight.
Which reminds me, I was looking for supplements the other day in a health store and noticed they had apple cider vinegar gummies I thought those looked interesting. I have not researched those but Ashley says she is not sure if it is as effective as the pure form.
9. Real Sourdough Bread – this is going to be tricky and you need to bring your reading glasses to read the list of ingredients! Most sourdough breads at the store are FAKE. It should use some sort of cultured starter and only a handful of ingredients, no sweetener, and the dough is fermented before baking. I found this company near me called Great Harvest Bread that serves Rustic Sourdough Bread certain times of the year. If you want to buy local, then go to your local farmer’s market or an artisanal bakery and see if you can find one. Ashley discovered an artisanal bakery while Apple Picking! She told me she bought two loaves and is freezing one. Lastly, another option is to make it yourself. Who doesn’t love fresh bread?!
P.S. Remember to Go slow. Begin by choosing one fermented item above and adding it to one meal. Allow your body to adjust slowly to the good bacteria as too much may cause you bloating and gas.
Lastly, Ashley and I wanted to leave you with this quote, “The doctor of the future will give no medicine, but will instruct his patients in care of the human frame, in diet, and in the cause and prevention of disease.” – Thomas Edison
Discover how you can improve your skin Sunday through Thursday with your at home Master Esthetician.
Thanks for reading and until next time…..
~Ashley and Lindsey