Fermented Vegetables

Fermented Vegetables

By Caroline

 

Fermented vegetables, such as sauerkraut, kimchee or pickles, are loaded with good-for-you bacteria and should definitely be included in one’s diet for a number of reasons. As the vegetables ferment, they become probiotic and retain their nutrients. In lactofermentation, lactic acid is created as the bacteria feeds on the vegetables’ starches and sugars. Fermented vegetables aid in digestion by balancing stomach acid and gut bacteria. More specifically, they help the body produce acetylcholine, an organic chemical, which supports the transmission of nerve impulses.  The good bacteria in fermented vegetables can kill some of the bad, and unlike typical carbohydrates, fermented vegetables are easy on the pancreas as they have already been “pre-digested” or broken-down. In this way, fermented veggies help one stay regular and are especially beneficial for diabetics or those intolerant to sugar. When the gut flora is healthy, the body is healthy and can absorb vitamins and nutrients more easily. So, the question is: How can I incorporate fermented vegetables into my diet?  Try adding them to salad, kelp noodles, stir-fry or spiced-meat for more punch and flavor. We love tuna salad with dill and sauerkraut, so make sure to check out that recipe on our website.

https://wellnessmama.com/2245/fermented-food-benefits/

https://www.drdavidwilliams.com/gut-health-and-the-benefits-of-traditional-fermented-foods    

10 Healthiest Fermented Foods & Vegetables

Sweet Matcha Japanese Truffles

green balls 2

 

 

 

 

The recipes makes about 10 mini truffles. These truffles can be both used as an antioxidant-rich dessert or an energizing and metabolism-boosting snack.

 

Ingredients: ◾½ cup of creamy raw almond butter ◾2-3 tsp of matcha green tea powder ◾4-5 tsp raw honey ◾6 tablespoons almond meal

Procedure: 1.With a spatula, mix ½ cup of creamy raw almond butter, 2-3 tsp of matcha green tea powder and 4-5 tsp raw honey. 2.Mix in 6 tablespoons almond meal. 3.Form into mini balls, refrigerate and serve.

Aztec Guacamole

 

audrey guac

 

 

 

 

 

Ingredients:

  • 3 avocadoes mashed (combination of smooth and chunky)
  • lime juice from one lime
  • 1/2-1 tsp sea salt
  • 1/2-1 tsp red pepper flakes
  • 1/2 tsp lime zest
  • pinch-1/2 tsp cinnamon
  • 1/2-1 tsp ground black pepper
  • 1/4 cup extra virgin olive oil
  • handful of chopped cilantro (optional)
  • 1 tablespoon minced garlic
  • 1 tablespoon minced chives
  • 1/2 medium sweet onion minced

Procedure:

  1. Mix all the ingredients together and enjoy.

Savory Crispy Kale

 

savory crsipy kale

Ingredients:

  • 1 10oz bag of chopped kale (We like Trader Joe’s.)
  • 1/4-1/3 cup Olive Oil
  • 3 tablespoons apple cider vinegar
  • 1/2-1 tsp sea salt
  • 1/2-1 tsp ground black pepper
  • 1/2-1 tsp turmeric
  • 1/2-1 tsp red pepper flakes
  • 1/2-1 tsp mustard powder
Procedure:
  1. In a bowl, mix all the ingredients together.
  2. Preheat the oven to 375 degrees F.
  3. Place the coated kale on a baking sheet.
  4. Bake for about 15-30 minutes or until the kale gets crispy and darker in color.
  5. Serve.

 

Sloppy Sticky Peach Muffins

Ingredients (make about 6-8 muffins) :

  • 1 peach mashed
  • pinch of baking soda
  • 2 tablespoons raw honey
  • 1/8 cup coconut oil
  • 3 medium organic eggs beaten (Organic eggs are smaller than non-organic eggs.)
  • 1/4 cup coconut flour
  • cinnamon to taste

sloppy and sticky peach muffins

 

 

 

 

 

Procedure:

  1. Preheat the oven to 350 degrees F.
  2. In a bowl, mix all the ingredients thoroughly.
  3. Grease a cupcake pan.
  4. Pour the mixture in the cupcake pan and bake for about 30 minutes.
  5. Let the muffins and pan cool.
  6. Then remove the muffins and place them on a plate in the fridge (As they chill, they get stickier and sweeter and hole better).
  7. Enjoy.

Green Tea Frosting

green tea frosting and peach cake

 

 

 

 

 

Ingredients:

  • 1 tablespoon raw almond butter
  • 1 tablespoon coconut butter
  • 1 tablespoon maple syrup
  • 1 tsp matcha green tea powder

Procedure:

  1. In a mixing bowl, mix all the ingredients together.
  2. Spread the frosting over cupcakes, cookies or use in between cake layers.
  3. Put your frosted desserts in the fridge as the frosting hardens and thickens.

 

Marzipan Truffles

marzipan truffles

 

 

 

 

 

Ingredients:

  • 1 cup almond meal
  • 1/2 cup maple syrup
  • 2 tsp almond extract
  • 1/2 cup coconut flakes
  • 3-4 tablespoons coconut butter
  • 1 tsp vanilla extract (optional)
  • 1 tsp cinnamon (optional)
  • handful of cacao nibs (optional)
  • cacao powder (optional)
Procedure:
  1. Mix all the ingredients together in a mixing bowl.
  2. Form the dough into balls.
  3. Optional: Roll the dough into balls.
  4. Refrigerate the balls for a softer truffle or freeze and then, thaw before serving.

Roasted Broccoli with Garlic, Ginger, and Green Onions

roasted broccoli with ginger garlic green onion

 

Ingredients:

  • 12 oz broccoli florets
  • 1/8 cup sesame oil
  • 1/8 cup extra virgin olive oil
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 tsp roasted red pepper flakes
  • 2 cups green onion chopped
  • 5 tablespoons ginger minced
  • 8 tablespoons garlic minced

Procedure:

1) Preheat the oven to 400 degrees F.

2) In a mixing bowl, combine all ingredients and make sure the florets are coated with the mixture.

3) Roast for about 15 minutes (broccoli should be soft and golden).

4) Place in serving bowl, serve and enjoy!