Nutrition

Your guide to fermentation plus bonus recipe

May 8, 2020

The idea of fermentation and fermented foods often scares people and I kind of get it. I am a food safety freak, so the thought of leaving something on my counter at room temperature to ferment gave me the creeps. I also tried making my own kombucha once.

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Your guide to fermentation plus bonus recipe


The idea of fermentation and fermented foods often scares people and I kind of get it. I am a food safety freak, so the thought of leaving something on my counter at room temperature to ferment gave me the creeps. I also tried making my own kombucha once.

I’m pretty sure it was completely fine and safe but I was too scared to try it so I let it sit in the fridge and I eventually dumped it out. But, learn from and know that fermented foods are the way to go! 

I actually grew up eating fermented food all the time from my grandfather without realizing it. Sauerkraut was something he was always making and now its mainstream, which is pretty cool! 

Just remember, that certain fermented foods are for an acquired taste or you may need to just slowly introduce them into your diet. Give them a try – your gut will thank you!

What is fermentation? It’s the process of using microorganisms, such as bacteria or yeast, to convert carbohydrates to alcohol or organic acids under anaerobic conditions. There is alcoholic fermentation and lactic acid. Lactic acid reduced growth of bad bacteria and improves digestion.

Fermentation has been a buzz word lately and has almost become trendy in a sense. What’s important to remember is that fermented foods are not a trend and they have been around for many years in used in various cultures. 

What foods are fermented?

  • Apple cider vinegar
  • Kombucha
  • Yogurt
  • Tempeh
  • Pickles
  • Kefir
  • Sauerkraut
  • Kimchi
  • Miso

What are the benefits?

  • help absorb and assimilate nutrients
  • promote digestion of food
  • promote healthy bacteria in the digestive system
  • support immune system
  • eliminate carcinogens and reduce toxicity​
  • potential to decrease inflammation

There are plenty of ways you can incorporate fermented foods into your diet. Top grain bowls with sauerkraut, pair kimchi with Asian inspired dishes, add miso paste to soups, tempeh as a bacon alternative, yogurt to your smoothies, kombucha on its own, and apple cider vinegar is your sauces and dressings. Simple as that!

Baked Tofu Two Ways

Base

  • 1/2 beet, cubed
  • 1 zucchini, sliced
  • 4 radishes, sliced
  • 1 tbsp avocado oil
  • 1 tsp sea salt

2 cups greens of choice (I went with arugula)

Directions:

  1. Divide tofu into two bowls for each marinade.
  2. Preheat oven to 400F
  3. Set greens aside for base
  4. Add beets, sauerkraut, radish, and zucchini to a baking sheet with avocado oil and sea salt
  5. You will bake the tofu and veggies for 30 minutes or until tofu is crispy and veggies are soft

Sweet Sesame

Ingredients:

  • 1 tbsp sesame oil
  • 1 tsp garlic powder or 1 clove of minced garlic
  • 1 tsp of tamari or soy sauce
  • 1 tbsp pure maple syrup
  • 1 tsp ground ginger
  • 1/2 tbsp gluten-free flour or arrowroot starch 

Directions:

Combine all ingredients in a bowl and make sure tofu slices are well covered. Place on half of the baking sheet.

Bold Balsamic 

Ingredients:

  • 1 tbsp balsamic vinegar
  • 1 tbsp avocado oil
  • 1 tbsp honey dijon mustard
  • 1/2 tbsp gluten-free flour or arrowroot starch 

Directions:

Combine all ingredients in a bowl and make sure tofu slices are well covered. Place on half of the baking sheet

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Registered Holistic Nutritionist, Owner of Simply Nic and 1:1 Digital health coach with a passion for all things intuitive nutrition and wellness!

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