Easy way to Preserve Vegetables Plus Increase Their Nutritional Value

Categories: Food


Why Fermented Foods?

Fermented foods have been present in traditional cultures for thousands of years, and science is catching up to their key role in helping maintain the health of our digestive microbiome (the collection of microorganisms such as bacteria that are key to regulating digestive health, immune function and inflammation in the human body). Fermented foods contain friendly bacteria (probiotics) and contribute to the health of this system in several ways:

  • Boost immune function and help prevent gastrointestinal infections
  • Improve health of the digestive tract
  • Reduce the risk of several cancers
  • May contain digestive enzymes (or certain bacteria that help to break down certain molecules, such as lactose)
  • May contain novel anti-oxidants and phytochemicals not found elsewhere
  • May increase content of certain nutrients including the B vitamins
  • May contribute to more positive mental health through multiple mechanisms

While exact mechanisms are still under study it is thought that they may modify gut pH, out-compete pathogenic bacteria for nutrients, stimulate immune modulating cells among other possible paths.

If you have any gastrointestinal issues, then fermented foods are key to creating a happy, healthy gut. Aim for at least a serving every day and experiment to see which ones make you feel your best!

When buying fermented foods look for a clean ingredient list to ensure you’re getting only the good stuff.

Top 5 Fermented Foods For Beginners

Find them at the Source of this Article: Frazer Valley Health Castle

Unique Fermentation Recipes

Lactofermented Mustard
Author: Nishanga Bliss
  • ¾ cup whey or pickle brine
  • ½ cup mustard seeds (brown or yellow—the brown are hotter and will make a spicier mustard)
  • 1 tablespoon finely chopped shallots or ½ tablespoon minced garlic
  • 1 tablespoon maple syrup
  • salt (if using whey)