Fermented Foods You Should Include In Your Diet
Fermented foods are an old tradition in many countries, and they eat them as dishes for meals that are difficult to digest such as carne asada (grilled meat).
They are also very beneficial for our intestinal flora and our health in general.
In this article, we will share three fermented foods that should not be left out of your diet, that you can make at home.
What do fermented foods help us with?
Fermented foods are alive, in other words, they contain microorganisms that favor the bacterial flora in the intestines and “repopulate” it again.
The health benefits of these foods are as follows:
- They improve digestion.
- They reduce inflammation in the stomach.
- They regulate intestinal activity.
- They improve the assimilation of nutrients from foods and prevent nutritional deficiencies.
- They improve your immunity, thanks to the relationship between the intestines and the immune system.
It is important to consume these fermented foods on a regular basis, as there are factors that damage the intestinal flora, such as digestive diseases, stress and antibiotics.
1. Fermented drink of pineapple peel
The fermented pineapple shell drink gives us the advantage of using the part of the pineapple that we usually throw away, despite the fact that it contains very powerful and beneficial enzymes.
These enzymes activate the fermentation process of this surprisingly delicious drink that has a taste similar to apple cider.
In addition to being useful for our intestinal flora, this fermented beverage will give us more of the properties of pineapple.
We take advantage of the properties of this digestive food that favors the elimination of retained fluids in areas such as the legs, stomach or face.
Ingredients
- The peel of a large washed pineapple, organic if possible.
- 3 cups brown sugar (360 g)
- 1 liter of water
Preparation
- First, cut the pineapple peel into small pieces and keep it in a glass container with an airtight lid.
- Then add sugar and water.
- Close the container and leave it at room temperature for 2 or 3 days, until the sugar disappears.
- Strain the drink and store it in the refrigerator.
- We can consume this drink while fasting to take advantage of its medicinal properties, or at any time of the day to enjoy a refreshing drink.
Note: Since the sugar is consumed during the fermentation process, you can sweeten it by adding a little stevia or honey, if desired.
2. Sauerkraut
Sauerkraut is the famous fermented food made from cabbage and sea salt that is eaten in many European countries as a side dish to all kinds of meat, stews and fish.
Sauerkraut can also be bought ready-made; However, it tends to be a product made with alcohol that has gone through a natural fermentation process, which is only possible with salt.
Therefore, we recommend that you make your own homemade version.
Ingredients
- 1 large or 2 medium-sized cabbage, green or purple
- 3 tablespoons sea salt (54 g)
- Juniper (optional)
Preparation
- Finely chop the cabbage or grate it and keep it in a glass container.
- When you add the cabbage, compress it, and add salt and juniper berries to each layer.
- Do not fill the container to the top. You must leave enough space so that the cabbage can produce its own juice during the fermentation process.
If the juice does not cover the cabbage for 24 hours, add salt water.
- Do not seal the container so that it is airtight, but rather cover it with a towel.
- Remove any accumulated residue on the surface of the juice.
- In two or three weeks, the sauerkraut will be ready.
3. Kefir
Kefir is a fungus that we can use to ferment any kind of animal milk, since it eats lactose, which is the sugar present in milk.
We can buy it ready-made or make it at home very easily since kefir is available to us in most stores.
- We just have to let the kefir grains ferment in milk for one or two days.
- The result will be similar to a liquid yogurt with a hint of acidity due to the fermentation.
- Sweet with a little honey and accompanied by fresh or dried fruit.
