Before refrigeration how did we preserve vegetables?
Fermentation.
Fermentation adds lactobacilli and other helpful probiotic organisms to your food.
.
Helpful for preserving food and helpful for our gut
When your digestion is stable and you want to keep it being stable, try adding fermented foods into your diet. Here are a few recipes to consider which I learned from Liz Lipski, PhD an expert in nutritional approaches to address the microbiome. She recently spoke on Tap Integrative.
Kefir : is fermented milk.
What you will need:
1. Purchase a package of Milk Kefir grains (not dehydrated or powdered) at your local health food store. These are re-usable. Or order from someone like www.culturesforhealth.com
2. 1 quart of pasteurized, raw, skim, 2%, or whole milk (cow goat, coconut, or other milk)
How do make it:
1. mix 1 tablespoon of Kefir "grains" with the one quart of your chosen milk.
2. cover the mixture with a paper coffee filter held in place with a rubber band. Let sit for 12-24 hours in a relatively warm place in your house that is 70-78 degrees fahrenheit.
3. check on your mixture and when it is a buttermilk like consistency it is most palatable. when it starts to separate into curds and whey it can be more displeasing in taste.
4. Strain the mixture into a fresh jar leaving using a fine-mesh-plastic strainer. Stir with a wooden spoon while straining to help the straining process. Save grains behind for another use if needed.
5. refrigerate the kefir and enjoy. It should last in the refrigerator for 3-4 weeks.
I make mine with Full Fat Coconut Milk. Mainly because I want a good nutritional boost from anything I eat.
If using Full Fat Coconut Milk sold at Trader Joe's. It will amount to 8 servings with the following nutritional profile. A serving in my opinion would be 4 oz.
Here is the nutritional profile
Now that is a lot of total fat (24 grams) and low protein (2 grams) and lower in Carbohydrate (3g). The calories are 221 Kcal. per serving. This would fit well with a ketogenic diet if you added about 6-8 berries to it and about 10-12 grams of protein powder and blended. of course if you are consuming it with a meal that has more proteins and carbohydrates you can consider this a healthy serving of fat. This is also mineral rich with reasonable amounts of iron 93.7 mg), magnesium (51mg), phosphorus (about 108 mg), and potassium (246 mg).
Read about the next food called Kimchi
Fermentation.
Fermentation adds lactobacilli and other helpful probiotic organisms to your food.
.
Helpful for preserving food and helpful for our gut
When your digestion is stable and you want to keep it being stable, try adding fermented foods into your diet. Here are a few recipes to consider which I learned from Liz Lipski, PhD an expert in nutritional approaches to address the microbiome. She recently spoke on Tap Integrative.
Kefir : is fermented milk.
What you will need:
1. Purchase a package of Milk Kefir grains (not dehydrated or powdered) at your local health food store. These are re-usable. Or order from someone like www.culturesforhealth.com
2. 1 quart of pasteurized, raw, skim, 2%, or whole milk (cow goat, coconut, or other milk)
How do make it:
1. mix 1 tablespoon of Kefir "grains" with the one quart of your chosen milk.
2. cover the mixture with a paper coffee filter held in place with a rubber band. Let sit for 12-24 hours in a relatively warm place in your house that is 70-78 degrees fahrenheit.
3. check on your mixture and when it is a buttermilk like consistency it is most palatable. when it starts to separate into curds and whey it can be more displeasing in taste.
4. Strain the mixture into a fresh jar leaving using a fine-mesh-plastic strainer. Stir with a wooden spoon while straining to help the straining process. Save grains behind for another use if needed.
5. refrigerate the kefir and enjoy. It should last in the refrigerator for 3-4 weeks.
I make mine with Full Fat Coconut Milk. Mainly because I want a good nutritional boost from anything I eat.
If using Full Fat Coconut Milk sold at Trader Joe's. It will amount to 8 servings with the following nutritional profile. A serving in my opinion would be 4 oz.
Now that is a lot of total fat (24 grams) and low protein (2 grams) and lower in Carbohydrate (3g). The calories are 221 Kcal. per serving. This would fit well with a ketogenic diet if you added about 6-8 berries to it and about 10-12 grams of protein powder and blended. of course if you are consuming it with a meal that has more proteins and carbohydrates you can consider this a healthy serving of fat. This is also mineral rich with reasonable amounts of iron 93.7 mg), magnesium (51mg), phosphorus (about 108 mg), and potassium (246 mg).
Read about the next food called Kimchi
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