Fermented Food

Let’s talk about Fermented Foods.

What is Fermented Food?

Fermented foods undergone controlled microbial growth and fermentation. Fermentation is an anaerobic process in which microorganisms like yeast and bacteria break down food components (e.g. sugars such as glucose) into other products (e.g. organic acids, gases or alcohol). This gives fermented foods their unique and desirable taste, aroma, texture and appearance.

Vegetarian & Vegan friendly fermented foods

👉 Sauerkraut.

👉 Plain Yogurt.

👉 Dry Curd Cottage Cheese or Farmer’s Cheese, or fermented cottage cheese.

👉 Certain aged cheeses (check label for live and active cultures)

👉 Kimchi.

👉 Pickled vegetables – cucumbers, carrots, radishes, green beans, cauliflower,

👉 Kombucha.

👉 Water kefir.

👉 Tempeh.

👉 Sourdough bread.

👉 Miso.

👉 Mangos.

👉 Apples.

👉 Blueberries.

👉 Strawberries.

👉 Raspberries.

👉 Blackberries.

👉 Peaches.

👉 Fortified dairy alternatives

👉 Supplements

Health benefits:

💪🏽 Improved Gut Health: Fermented foods contain probiotics, which are beneficial b bacteria that help improve the balance of good bacteria in the gut. This can help improve digestive health and boost immunity.

💪🏽 Better Absorption of Nutrients: Fermented foods are often easier to digest, which can help improve the absorption of essential vitamins and minerals from food.

💪🏽 Boosted Immune System: Probiotics can help strengthen the immune system and reduce the risk of illness.

💪🏽 Reduced Inflammation: Some fermented foods contain anti-inflammatory properties, which can help reduce inflammation in the body and protect against chronic diseases.

💪🏽 Improved Mental Health: Probiotics have been linked to improved mood and cognitive function, making fermented foods a great option for those looking to maintain good mental health.

💪🏽 Increased Antioxidant Content: Fermented foods often contain higher levels of antioxidants, which help protect the body from harmful free radicals and oxidative stress.

💪🏽 Better Weight Management: Some fermented foods have been linked to improved weight management, including increased feelings of fullness and reduced calorie intake.

💪🏽 Reduced Risk of Certain Diseases: Fermented foods have been linked to a reduced risk of certain diseases, including heart disease, type 2 diabetes, and certain types of cancer.

Let’s talk about Gut Health

Our gut is home to trillions of microorganisms, including bacteria, viruses, fungi, and other microbes, collectively known as the gut microbiome. This ecosystem plays a critical role in maintaining your overall health, influencing everything from your immune system to your mental well-being.

The gut microbiome is involved in several crucial processes, including:

Digestion and nutrient absorption: The gut microbiome helps break down complex carbohydrates and fibres, making it easier for your body to absorb the nutrients it needs.

Immune system regulation: The gut microbiome is a key component of your body’s immune system, helping to defend against harmful pathogens and promoting overall health.

Mental health: Studies have shown a strong connection between gut health and mental health, with an imbalanced gut microbiome potentially contributing to conditions such as depression and anxiety.

How to maintain and improve your gut health:

💪 Eat a diverse and balanced diet: A diet that includes a variety of foods, including
fibre rich fruits and vegetables, whole grains, and fermented foods, can help
promote a healthy gut microbiome.

💪 Limit processed and high-sugar foods: Processed foods and high-sugar diets
have been shown to have a negative impact on gut health, leading to an
imbalanced microbiome.

💪 Stay hydrated: Drinking enough water is essential for maintaining a healthy gut,
as it helps regulate digestion and promotes healthy bowel movements.

💪 Exercise regularly: Regular physical activity has been shown to improve gut
health by promoting healthy digestion and reducing inflammation.

💪 Reduce stress: Chronic stress has been linked to an imbalanced gut microbiome,
so taking steps to manage stress through activities such as meditation, yoga, or
exercise can have a positive impact on gut health.

To sum it up maintaining a healthy gut microbiome is crucial for overall health and well-being. By incorporating a balanced diet, staying hydrated, exercising regularly, reducing stress, and limiting processed foods, you can help support and improve your gut health.

Spicy Roasted Chickpeas

Roasted Spiced Chickpeas are so simple to make and full of taste. They make an excellent snack.

Chickpeas is superfood, as well as being an excellent source of plant-based protein and high in fiber. Chikpeas are filling and very beneficial for digestion and gut health.

A cooked cup of chickpeas contains 12.5 grams of fiber and 14.5 grams of protein. With only 268 calories.

Ingredients

Serves 1

1 Chickpea can, drained and rinsed.

1 tablespoon olive oil

1 teaspoon ground cumin

1 teaspoon turmeric powder

1 teaspoon chilli powder

1 teaspoon salt

1 teaspoon coriander powder

Method

Preheat the oven to 400°F (200°C).

Drain, rinse and dry the chickpeas.

More drier the chickpeas are the more crunchier they will become once cooked.

Spread the chickpeas out on a parchment paper-lined baking sheet.

Add olive oil, cumin, turmeric, chilli powder, coriander powder and salt to the chickpeas and toss well till coated evenly.

Roast the chickpeas for 20-25 minutes for oruntil browned.

Let then to cool for 5 minutes and serve.

Carrot Fries

👉 A Powerful Antioxidants.

👉 This powerful & nutritious root vegetable is rich in antioxidants including lycopene, vitamin C, Zeaxanthin, and lutein.

👉 help fight inflammation, viruses, harmful bacteria, free radical damage, and various diseases.

Ingredients

4 large carrots

3 tbsp olive oil

For seasoning

Salt and pepper to taste

2 tsp paprika powder

1 tsp chilli powder

2 tsp oregano

2 tsp basil

Method

Preheat the oven to 350F/180C

Start with peeling and cutting the carrots lengthwise & then half agin.

Place the carrots in a bowl and add in the olive oil and spices and herbs. Mix well till the carrots are well covered.

Spread the carrots evenly on a lined baking sheet.

Bake the carrot fries in the oven for 20-30mins or till crispy and serve.

Vitamin B12

Lets’s talk about Vitamin B12

What does the B12 vitamin do?

Vitamin B12 is a water-soluble vitamin, also known as cobalamin. t is needed to form red blood cells and DNA. It also is a key player in the function and development of brain and nerve cells. Vit B12 binds to the protein in the foods consumed. In the stomach, hydrochloric acid and enzymes unbind vitamin B12 into its free form.

Symptoms of vit B12 deficiency

👉 Pale yellow tinge to your skin.

👉 A sore and red tongue.

👉 Mouth ulcers.

👉 Pins and needles

👉 changes walking & moving

👉 Disturb vision.

👉 irritability & depression

👉 neurological symptoms

👉 Feeling very tired or weak.

👉Experiencing nausea & vomiting.

Following a vegan diet, can cause a higher chance of a vitamin B12 deficiency in people. Reliable vegan sources are foods that are fortified with B12

Here is a list of vegan sources that are high in vitamin B12.

👇🏻 👇🏻 👇🏻 👇🏻 👇🏻

Nutritional Yeast
Fortified Plant-Based Milk
Fortified Breakfast Cereal
White butyon mushrooms
Fortified Rice
Supplements
Tempeh.
Chlorella.
Nori Seaweed.

Healthy Berry Jam

Strawberries and raspberries are high in:
Antioxidants nutrients
Fibre
Helps with weight loss
High in folate
High in micronutrients
Lowers Cholesterol

Ingredients

2 cups of strawberries

3 cups of raspberries

4 tbs chia seeds

1 lemon

2 tbs of maple syrup

Method

Start by adding all the ingredients in a large pan.

Cook the over a low to medium heat for around 10-12 mins.

Once cooked remove from heat.

If there are any big chunks, use a fork to mash them down.

Pour the jam into a jar and let it cool down.

Once cooled, close the jar and place it in the fridge..

Healthy Green Juice

Ingredients

Half cup orange juice

Half lemon juiced

Half cup celery juice

Half lime juiced

Handful of spinich

2 chopped kiwis

1 tsp ground ginger

1 tsp chia seeds

Pinch of salt

1 tsp honey

Method

Place all the juiced and chopped up ingredients into a blender and blitz till it’s turnd into liquid.

Pour into a glass and serve.

Let’s talk about Gut Health

These are signs of a poor gut health –
acidity, abnormal stomach acid, H.pylori,, recurring bloating, and constipation

Below are some tips on what messes our gut health and how to improve gut health with sfood and lifestyle changes.

What messes up your gut health?

👉 Having a diet of Junk and processed foods.

👉 Living a Sedentary lifestyle.

👉 Chronic emotional stress.

👉 Sleep deprivation.

👉 Self-medicating yourself

👉 Overdosing & taking antibiotics without probiotics or vitamin B complex.

How to heal your gut.

👉 Eat a rainbow of fruit & veg.

👉 Cut down on refind sugars.

👉 Inculde more Whole grains into your diet.

👉 Don’t do to fat diets for extreme lose weight.

Other gut-friendly foods

✅ unsalted nuts (almonds and pistachios are best)

✅ Yogurt is an natural probiotic to populate your gut.

✅ Mushrooms are rich in beta-glucan and excellent for the gut.

✅ Over night soaked oats are the best, they are an excellent sources of beta-glucan and high in fibre that promotes gut health and keeps fuller for a longer time.

✅ Lean protein is an excellent source for someone that has poor gut health. like chicken, fish.

✅ For severe gut problems, following a plant-based diet for a month will reduce inflammation, repair thr gut and then slowly

✅ Triphala is more then a lexative. It is amazing for the gut while allowing to pass motions easily.