Healthy Recipes

FERMENTED FOOD

What are fermented foods? We all have an ecosystem of bacteria happening in our gut. This intestinal microbiota contains both “good” and “bad” bacteria. When the balance of bacteria is tippedtowards the bad, which can be due to lack of sleep, stress, certain foods or various other causes, it may affect digestive health and overall well-being. Consuming certain probiotics can help this whole gut situation by providing a regular source of good bacteria to the intestinal tract, improving how it functions and how you feel. Research links gut health to brain health and even weight. While taking probiotic supplements is a good idea, eating fermented foods is an even tastier way to get in those good guy probiotics. Fermentation is a process that helps to preserve foods. When foods are fermented, bacteria or yeast is introduced to break sugars down into simpler molecules such as alcohols and acids. This process can be as simple as placing vegetables in a salt and water solution, though often there is a starter culture (filled with friendly microorganisms). Breaking down the food does two things: it introduces good bacteria into the food that increases nutritional value and a whole lot of flavour is released — just think of the difference between eating cabbage and sauerkraut! Like those probiotics you may consume in supplement form, your body benefits from upping your fermented food intake especially when taking antibiotics, which may disrupt the balance of the digestive tract. Sometimes fermented foods are labelled “cultured” or “pickled,” but they all fall under the fermentation umbrella.

PROBIOTICS

What are they?
Probiotics are live bacteria and yeasts that are incredibly good for your digestive health. We usually think of bacteria as something bad that causes disease but in actual fact, your body is full of it! We’re actually made up of about 3kg of bacteria. Our bodies need a balance of both the good and bad bacteria to function properly, and there’s a whole world of delicious benefits you can get from both eating it, and taking as a supplement.
When should I have them?
A great way to find out when you should be taking a supplement or eating more probiotics is if you have any symptoms of a deficiency of good bacteria. These symptoms can include: 
• bloating
• gas
• cramps (not period pain)
• diarrhoea
• constipation
• urinary tract infections
• poor immune system
• sleep disorders
• inflammatory bowel disease
• have recently taken antibioticsProbiotics are also really important to include in your diet as the weather starts to get warmer. This is because the change in temperature creates the perfect breeding ground for bad bacteria multiply at a faster pace on the foods we eat. If we don’t have enough good bacteria in our guts, that’s when an imbalance can happen and we become unwell.! 
Where do I get them?
There are so many fabulous fermented food sources out there, especially ones you can make yourself! Such as sauerkraut, kimchi, kefir, kombucha and miso. Foods rich in the soluble fibre inulin are also beneficial, as they build up good bacteria in the gut. You can also take probiotics in a popular powder or tablet form if you don’tlike fermented foods.
The benefits
Probiotics can help people who suffer from ulcerative colitis, abdominal pain in IBS, diarrhoea, constipation, immune health by reducing the severity of colds, improving gut health after antibiotic use, candida, thrush, urinary tract infections, allergies, anxiety and depression.
One major thing to know is that taking a probiotic sure has it’s list of benefits, but it’s important to remember is that it isn’t going to be beneficial for you if your diet, lifestyle and stress levels are unbalance.

RECIPES:

Coconut Kefir

Coconut Yoghurt

Kombucha

Kombucha Smoothie

Kombucha Smoothie – 
post work-out smoothie
Ingredients:
– flash and water of 1 young coconut
– 1 medjool date, pitted
– 4 handfuls of blueberries
– 1 tablespoon vanilla essence
– 1 teaspoon bee pollen
– 1 teaspoon acai or maqui powder
– 1 tablespoon hemp protein powder
– 1 cup (250 ml) Kombucha
– 5 ice cubes
Method:
-Place the fruit in a high-powered blender, then add the extracts, pollen and powders and blend until smooth. Add the kombucha and ice cubes and blend in mix through. Adjust to taste, then pour into glasses and serve.
Recipe from -The raw food kitchen- Amanda Brocket

Pro-biotic Smoothie

Almond milk

Probiotic avocado and chocolate mousse