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Boosting Your Health with Probiotics
Delicious, Simple and Easy Probiotic Recipes with Step by Step Guide
By
Martha Stephenson
Copyright 2019 Martha Stephenson
Kindle Edition
No part of this Book can be reproduced in any form or by any means including print, electronic, scanning or photocopying unless prior permission is granted by the autho r .
All ideas, suggestions and guidelines mentioned here are written for informative purpose s . While the author has taken every possible step to ensure accuracy, all readers are advised to follow information at their own ris k . The author cannot be held responsible for personal an d/ or commercial damages in case of misinterpreting and misunderstanding any part of this Book
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Table of Contents
In the past, there weren't any refrigerators, electricity and no sophisticated way to preserve food. So how did they do it? One of many ways was using lacto-fermentation. Most traditional cultures have used a way to prevent the food from spoiled. Maybe not all ways were the same; they still worked and helped people preserve food in a healthy way.
In fact, there are still few countries and cultures that practice this and mostly to continue the tradition. It is usually done in Fall to be prepared for the winter. In fact, they also do it because they will save money when the veggies and fruits are not in season. Veggies and fruits that are sold out of season are significantly expensive.
There is a reason why we say that people had a healthier life back then. Even though the medicine wasn't sophisticated. It was all because they always had lacto - fermented food that provided them with probiotics. There wasn't a dinner or lunch without picked veggies, sauerkraut or pickles. In fact, many of the cultures didn't know the reason why this food was good for them. They just knew that it lasted longer, they felt better and the food tasted better.
So, why probiotics are so special? Probiotics are the live microorganisms that provide many amazing health benefits once consumed. Mostly is improving the gut flora but there are many. So overall here are the benefits that we get when consuming fermented food:
- Easy to digest and increased nutritional value
- New nutrients are created, mostly B-vitamins
- Our gut is provided constantly with good bacteria
- Thanks to the lactic acid the healthy microbiota increases in growth in the intestinal tract
- Immunity boost
- Can lower the cravings for sugary food and other processed food
Ok, so you get a whole bunch of different fermented food prepared, but how to use them. Here are the ways you can use and eat them:
- Side dish
- Green Salads
- Smoothies
- As a topping or sauce
- Add to salads
- On sandwiches or wraps
- As a dip
- Condiment
- Use their juices to flavor sauces and soups
- As a useful, healthy and interesting gift
In this book, you will get the best and simplest way to make fermented food. Every step is clearly explained and you will have no difficulty reaching the final result. Take care of your health and always stock your pantry with fermented food.
One of the best ways to get probiotics is trough sauerkraut. Even in the best, it has been known to cure many illnesses and protect from bad bacteria the flu and common cold.
Prep: 30min
Cook: /
Total: 30min
Servings:
Ingredients:
- 1 head Cabbage (green)
- 1 tbsp. Sea Salt
- Water
Directions:
1. Discard the outer leaves of the cabbage. Cut in half.
2. Slice it very thin or grate it. However, some prefer to cut it into larger pieces.
3. In a large bowl put half of the sliced cabbage and add half of the salt.
4. Start squeezing the sliced cabbage with your hands. It will start to break down like it begins to wilt.
5. Now add the remaining cabbage and salt. Continue to squeeze until all leaves are moisture and wilted. Until you squeeze out the liquid from the cabbage.
6. Once you have obtained the briny liquid transfer the cabbage into a jar. Now push it down very hard to use all extra space between the leaves and to be tight in place.
7. Now place a smaller jar that will fit inside to press down the cabbage.
8. The cabbage has to be covered with the liquid it produced when squeezing. If there is not enough to add salt to water. Mix one tbsp. salt with 1 cup of water and pour it in the jar until it becomes completely submerged.
9. Dont cap the jar just cover it with a kitchen towel and place it at a room temperature and away from sunlight.
10. Check the cabbage in the first days and if needed to add extra liquid to keep it submerged. Don't worry if white foaminess appears, it is normal. As time passes you will notice that it starts to lose the bright green, and this should happen too. But make sure to keep an eye of signs for moldy and discolor.
11. After a week you can taste it. If it tastes tangy it means it needs more time. In warmer places, it will take about 10 days. In fact, it depends on the temperature.
12. Once finished store it covered in the fridge and enjoy!
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