There is a lot of talk about the importance of gut health on your overall wellbeing. As a result it got me thinking about immune boosting recipes that you can make at home...
Your gut, or gastrointestinal system, is not the most glamorous topic of conversation but a healthy gut plays a crucial role in your overall wellbeing, from taking in nutrients to fighting off infections.
We can all take little steps to help ourselves be more healthy. I’ve recently brewed my own kombucha, a gut-loving, probiotic drink and it made me think about my top 3 fermented foods, which are easy to buy but even easier and less expensive to make yourself. Don’t worry, you don’t have to do all of them! I drink the kombucha and have at least a couple of large tablespoons of sauerkraut a day and it makes the world of difference.
#1 KOMBUCHA
A fermented black tea drink and a great source of probiotics, aiding digestion and helping to rid your body of toxins.
There are 2 ways of making it. The batch method or the continuous brew method. There is no wrong way, it’s about what works for you. Head to the Happy Kombucha for everything that you need to know.
I use the continuous brew method as I like to give some to my friends and family.
#2 KEFIR
A milk or water-based probiotic drink, made from through fermentation rich in antioxidants, antibodies and essential vitamins and minerals.
It can take only a few days to make a batch, with little to zero effort, and real kefir is endlessly self-propagating. Again, the amazing people at Happy Kombucha have a great guide on all things kefir.
#3 SAUERKRAUT
Sauerkraut is an excellent source of probiotics and therefore good for the gut. It will also strengthen the immune system, improve digestion and keep the bowel healthy. And all of this can be done with just 1 tablespoon a day.
It’s easy to buy but even easier to make your own using 2 ingredients – cabbage and salt. It is possible to use red or white cabbage but red cabbage has more fibre.
You will need:
- 5lb red cabbage, finely sliced using a sharp knife. The slicing attachment on a food processor will make this easier.
- 3 tablespoons of sea salt
- 1 x 2 litre Kilner jar
Method:
Make sure the Kilner jar is squeaky clean by putting it in the dishwasher or washing in warm soapy water and putting in a low oven to dry.
Cut the cabbage into quarters and remove the core.
Put the sliced cabbage in a large bowl.
Sprinkle over the salt and mix.
Put as much cabbage in the jar as will fit and leave for 30 minutes with the lid slightly ajar.
Push the cabbage down with a wooden spoon and add some more, then leave for another 30 minutes.
Keep repeating until all the cabbage is in the jar. The liquid should be above the cabbage and leave 2 inches of space at the top.
Close the lid, make a note of the date and leave for 3 weeks in a hothouse and 5 weeks in a cool house. Do not open while fermenting.
When ready transfer into smaller containers and keep in the fridge where it will last for 6 months.
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