A Day of Fermented FoodsLisa Kilgour, Nutritionist
June 1, 2017
I love love love fermented foods. As a nutritionist, I have to admit that I was a bit late in the game in adding fermented foods into my diet. I knew they were good for me but I wasn’t exactly sure how to make them a habit.
Surprisingly, it didn’t take long at all to make fermented foods a part of my everyday diet. And with the exception of a few missed days, they are pretty much an everyday habit now. I have to admit, I was initially SHOCKED at the difference this one little change made in my overall health and the results motivated me to keep at it!
I originally became a nutritionist with the intent of healing myself. At the time I was going through adrenal and gut issues that needed some support. Fast forwards to a few years, after making some important changes to my diet and lifestyle, my adrenals were up and running again and even my digestion was pretty much on track. “Pretty Much” as in … most of the time with the exception of: stressful life events, travelling, or if my schedule changed. So it wasn’t exactly perfect, until I started using fermented foods in my everyday diet.
What fermented foods gave me was stability in my digestive system. The balance I had created for my health was maintained even when I travelled. That’s the power of fermented foods! All in one serving per day, that’s all you need.
Here are some of the ways I use fermented foods in my everyday routine:
Dairy friendly options: Organic yogurt, kefir, or raw-milk cheese are a great source of getting your dosage of fermented foods.
Dairy-free options: Sourdough bread or adding sauerkraut to your eggs.
This is a great time for fermented veggies like saurkraut or beets, just a few tablespoons are all you need!
One of my favourite salad dressings is made from organic miso (recipe below), or I’ll use organic tempeh (fermented soybeans, a little like tofu) to a stir-fry. Or, a spoonful of kimchi to my cooked veggies adds a lovely zing!
Salad dressing, a surprisingly delicious way to get your dosage of daily ferments and my all time favourite dressing is made from organic miso (checkout the recipe below).
Fermented soybeans, are a little like tofu and great to stir-fry for dinner
Kimchi (a spoonful), added to cooked veggies not only provides you with your dosage of ferments but also spices up your meal!
I always have a few Botanica Fermented Botanicals in my fridge, which will easily give me a serving of fermented foods. My favourite is Fermented Turmeric Ginger for inflammation.
Still having trouble?
Here’s a sample meal plan that’s chock full of fermented foods. Just Remember, you only need one serving per day! Just try one of these ideas and watch how quickly your body starts asking for more fermented foods. They’re your gut bacteria’s favourite foods!
1-day meal plan
Wake up – kick start your liver and digestive system with this great drink!
Love-Your-Liver Cleansing Milk Thistle Spritzer
- 4 tsp (20 mL) Botanica Daily Detox Shot
- 1-2 tsp (5 to 10 mL) honey or other natural sweetener (optional)
- 1 tsp (5 mL) fresh lemon juice
- 1 tsp (5 mL) peeled and finely minced gingerroot, or ¼ tsp (.5 ml) powdered ginger
- Pinch of sea salt
- 1 cup (250 mL) sparkling or plain purified water
- Whirl all ingredients in a blender until smooth. Pour into a glass and garnish.
1 cup of organic full-fat yogurt (5-6% M.F.) with berries and granola. Add a tbsp of organic kefir for an added hit of good bacteria.
Add fermented pickles to your favourite sandwich, or use my favourite miso dressing on a salad.
- 1 tbsp organic miso
- 1 tbsp apple cider vinegar (another fermented food!)
- 1 tsp honey
- ½ tbsp grated ginger
- 1 tbsp sesame oil
- 1 tbsp extra virgin olive oil
- whisk together or whizz up in a blender or food processer
Veggie stir-fry with quinoa, topped with grilled organic tempeh and miso dressing (my fav salad dressing is great on stir-fries too!)
If I’m working from home, I just grab a tbsp of saurkraut when I get the munchies. Sour foods solve many sugar cravings. If I’m out and about, then I’ll grab my favourite bottle of kombucha.
We all need a bit more energy some days, but adding more stimulants (coffee, tea, etc) can actually drain our energy later on. Instead, this energy boosting elixir will support your body through stress!
Energizing Ashwagandha Elixir
- 1 cup (250 mL) hot steeped chai tea
- 4 tsp (20 mL) Botanica Daily Energy Shot
- ½ tsp (2 mL) raw honey, optional
- ¼ cup (60 mL) foamed almond milk
- Combine hot tea and fermented ashwagandha in a cup. Stir in honey, if you wish. Spoon foamed milk on top.
Have you gotten into the habit of fermented foods? What are your favourites? Tweet, Insta, Facebook, or Snapchat with #bwell to let us know!