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Fermented Foods - Health Benefits And Recipes


Fermented foods have been enjoyed for thousands of years carrying a number of health benefits; yet seem to be underplayed by many. 


Health benefits:

  • High nutrient content - Fermented foods typically contain a higher level of nutrition than unfermented foods. The fermentation process can increase B vitamins, folic acid and vitamins K, C and A.
  • Improved digestion - Fermentation yields high numbers of probiotics. This will help to nourish the gut and maintain digestive health. 
  • Boosted immune system - Approximately 70% of our immune system is found in and around our digestive tract. With an increase in digestive health, the immune system will also benefit. 


The term ‘fermented’ doesn’t conjure up the most appetising images, but fermented foods can be delicious and an invaluable addition to your diet. 


1. Tempeh

Tempeh has a nutty flavour and chewy texture and is often a replacement for meat. It is also rich in magnesium, iron and calcium. It is incredibly versatile and can be swapped in for meat in many recipes. Use the following recipes as a template.


2. Yoghurt

The billions of live active cultures in yoghurt may support digestion and some research has shown that it could boost skin health. Dairy-free versions are also available such as coconut or almond. Just be sure that you are buying yoghurt that contains live active cultures, and opt for plain and full fat versions in order to avoid sugar. Enjoy for breakfast with porridge, fruit and nuts. It can also be mixed with herbs and spices and using as a dressing or dip. 


3. Pickles

Pickles are a great snack, and can quash sugar cravings. They can also be used as a topping for burgers or wraps. 


4. Sauerkraut

Sauerkraut is traditionally made from salt, water and cabbage. A serving will provide you with a large dose of healthy probiotics that will aid digestion. Research has also shown that sauerkraut could prevent the formation of cancer cells. Have a spoonful on the side of your next meal; it works wonderfully with an omelette or combined into a salad. Try the below recipes and add sauerkraut for your health boost:

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