Alternative Methods for Enhancing Your Non-Dairy Fermented Food Intake, Suggested in 10 Steps
Fermented foods, long-cherished in various cultures, are making a comeback as a popular choice for those seeking a healthier lifestyle. These foods, rich in probiotics and beneficial bacteria, offer a host of health benefits, including improved digestion, boosted immunity, and increased vitamin content.
European Delights
Let's start our journey in northern Europe, where we find two fascinating fermented delights: Sauerruben and Sauerkraut. Sauerruben, a fermented turnip, is made with unrefined salt, tender, sweet turnips, and a brine that fosters the growth of beneficial bacteria. Both Sauerruben and Sauerkraut, a fermented cabbage dish, are great sources of vitamin C.
Sauerkraut, in particular, is linked to the inhibition of certain cancer and tumor formations, making it a potential powerhouse in the fight against disease. Moroccan preserved lemons, naturally fermented without a starter, also offer a rich source of beneficial bacteria.
Asian Treasures
Moving east, we encounter Miso, a traditional Japanese condiment made from soybeans and barley or rice. Miso is rich in vitamins, including vitamin K, vitamin B6, phosphorus, manganese, and zinc. It is primarily fermented by aspergillus oryzae and should be prepared carefully to retain food enzymes and other characteristics of living foods.
Tempeh, another staple food from Asia, is fermented soybeans formed into a firm cake using Rhizopus mold fermentation. This protein-rich probiotic food is a valuable addition to any diet.
Korean and Latin American Flavours
Kimchi, a spicy Korean fermented vegetable dish, is similar to sauerkraut in preparation but offers a unique blend of flavours due to the addition of chili pepper, garlic, and other spices. Latin America has its own version, called curtido, which is a fermented cabbage dish with a tangy, sour flavour.
Dairy-Free Probiotic Sources
For those who avoid dairy, there are still plenty of probiotic-rich options. Kombucha, originating in Russia or China, is a fizzy, probiotic drink with a sour flavour reminiscent of apple cider vinegar combined with club soda. It is rich in beneficial bacteria and B vitamins, and contains glucaric acid, which shows promise in the treatment and prevention of breast, prostate, and colon cancer.
Water kefir, another dairy-free source of beneficial bacteria, is similar to Kombucha but is made using water kefir grains, water, and sugar. It can be flavoured to create delicious variations like Cherry Water Kefir or Cranberry Orange Water Kefir.
Vegan kefir, made by fermenting plant-based milks such as coconut, almond, or soy milk with probiotic cultures, creates a drinkable probiotic similar to dairy kefir. Fermented vegan cheese, made by fermenting nuts (such as cashews) with probiotic cultures, produces dairy-free cheeses rich in probiotics.
Preparing Your Own Fermented Delights
Preparing these probiotic-rich foods at home is easier than you might think. For fermented vegetables like sauerkraut and kimchi, all you need is to wash and shred vegetables, mix with salt, pack tightly into a clean jar to exclude air, and let ferment at room temperature for 1–4 weeks, tasting periodically until desired sourness develops.
Kombucha requires a starter culture called a kombucha mushroom, mother, or SCOBY (symbiotic culture of bacteria and yeasts) to prepare. Simply brew sweet tea, cool it, add the SCOBY and some starter kombucha liquid, then ferment covered with cloth at room temperature for 7–14 days.
Vegan kefir is prepared by inoculating plant-based milk with kefir grains or starter cultures and fermenting at room temperature for about 24 hours.
Miso and tempeh require specific cultures and controlled fermentation conditions for several days to months.
These foods are not only rich in beneficial probiotics but also provide enzymes, increased vitamins, and prebiotics that support digestion and immunity. Fermented vegetables and homemade versions provide live cultures, unlike many vinegar-based pickles found in supermarkets which lack probiotics.
So why not give fermented foods a try? Your gut and your taste buds will thank you!
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