Gut Food Recipes

Last week in my blog post; The secret to weight loss, I wrote about how researches and scientists have discovered that lean people have 70 percent more gut bacteria and therefore a more diverse microbiota than that of their overweight peers, and having a diverse mixture of microbes in the gut seems to be one key to staying slim.

We had a look at 15 different foods that are good to eat for your gut and today I will be giving you a couple of recipes that you can try making at home.

Recipes

Half sour pickles:

Prep time: 15 minutes | Fermentation time: 3-7 Days | Servings: 5–8

Ingredients

· 5–8 small pickling cucumbers (Kirby) or 4–6 small regular cucumbers

· 1 quart filtered, spring, or distilled water

· 1–2 garlic cloves, chopped

· 1–2 teaspoons dill seed

· 1/4 cup fresh dill or 1 tablespoon dried dill leaves

· 2–4 fresh horseradish leaves, grape leaves, or 1 oak leaf

· 2 tablespoons sea salt

Directions

1. Soak cucumbers in ice water for one hour to enliven them.

2. Place garlic, leaves, and spices in the bottom of a quart jar.

3. Add the cucumbers to the jar, packing them in tightly.

4. Dissolve the sea salt in the water and pour over the cucumbers. If the cucumbers are not completely submerged, add extra salt and water to cover them.

5. Leave an inch of space between the top of the water and the top of the jar and cover loosely with a kitchen towel or cheesecloth (if using a cheesecloth, secure with a rubber band).

6. Leave the jar on the counter in a cool place for 3–7 days. Check daily. The liquid will begin to get cloudy and slightly bubbly. When pickles reach desired taste, cover and refrigerate.

Note: You’ll need a quart jar and a kitchen towel or cheesecloth (if using a cheesecloth, you’ll also need a rubber band). Optional spices: coriander, cumin, red pepper flakes, mustard seeds, cinnamon, and caraway.

Sauerkraut:

Prep time: 15 minutes | Fermentation time: 3-14 | Days Servings: 8

Ingredients

· 1 medium head of green or red cabbage

· 1–1.5 tablespoons kosher salt or 3/4 tablespoons finely ground sea salt

Directions

1. Discard outer leaves of the cabbage. Cut the cabbage into quarters.

2. Chop each wedge into thin slices, adding salt each time you cut the cabbage. Place in a large mixing bowl.

3. Massage the cabbage and salt with your hands for 5–10 minutes until it becomes limp and moist.

4. Tightly pack the cabbage into the canning jars by tamping down with your fist. Add any extra cabbage liquid from the bowl into the jars.

5. Weigh the cabbage down by placing a small jar filled with rocks, marbles, or water on top of your mixture.

6. Cover the jar with cheesecloth or a kitchen towel and use a rubber band to keep it in place.

7. Over the first 24 hours, press the cabbage down occasionally.

8. After the first 24 hours, your cabbage should be submerged in its liquid. If not, mix 1 tsp salt and 1 cup water to create a brine and add enough to cover the cabbage completely.

9. Let the cabbage ferment for 3–14 days at room temperature. Check it daily for desired taste. Any layer of bubbles or foam can be skimmed off during fermentation or after it’s done. If you see mold, remove it immediately.

10. Look for color changes in the cabbage, which will go from deep purple to a pink (if using red cabbage) or green to yellow (if using green cabbage).

11. Store in the refrigerator and enjoy!

Note: You’ll need a quart jar and a kitchen towel or cheesecloth (if using a cheesecloth, you’ll also need a rubber band). Optional spices: seeds, dill seeds, and juniper berries

Kefir: (Using Kefir grain powder.)

Prep time: 5 minutes | Fermentation time: 24 Hours | Servings: 8

Ingredients

· Kefir grains (powder)

· 1 quart milk, left out at room temperature. (Non-dairy milks can be used as well, see instructions below)

Directions

1. Follow the packet instructions to know how much starter culture to use. Add the starter to a quart jar or plastic milk container.

2. Pour in room temperature or slightly warmed milk.

3. Mix with a plastic or wooden spoon and then cover tightly.

4. Set out at room temperature for 24 hours.

5. Refrigerate and enjoy for up to 3–4 weeks.

Fermenting time: 24 hours

Note: You’ll need a glass quart jar or thermos and a plastic or wooden spoon. Do not use metal!

Dairy or non-dairy milk (coconut, soy, or almond) can be used. Dairy products can be pasteurized (raw, skim, 2%, or whole). If sensitive to dairy, kefir can be made with water. Use 1 quart water, 1/3 cup organic brown sugar, and 1 tsp molasses along with 1/4 cup kefir grains.

Kefir (Using fresh or dehydrated Kefir grains)

Prep time: 5 minutes | Fermentation time: 24 Hours | Servings: 8

Ingredients

· Kefir grains (fresh, or dehydrated)

· 1 quart milk, left out at room temperature. (Non-dairy milks can be used as well, see instructions below)

Directions

1. Reconstitute dehydrated grains by placing them in a 1/2 cup of milk for 24 hours before using.

2. Place 2–3 tbsp of kefir grains in a glass quart jar and add milk.

3. Stir with a plastic or wooden spoon. Cover loosely and leave at room temperature for 18–24 hours.

4. When kefir is ready, the kefir grains will float on the surface of the milk.

5. Remove the surface grains with a plastic spoon or filter. Refrigerate and enjoy for 3–4 weeks.

6. If you are ready to make another batch, add milk and repeat the process. If you want to wait, put the kefir grains in a small amount of milk and leave at room temperature.

Fermenting time: 24 hours

Note: You’ll need a glass quart jar or thermos and a plastic or wooden spoon. Do not use metal.

Dairy or non-dairy milk (coconut, soy, or almond) can be used. Dairy products can be pasteurized (raw, skim, 2%, or whole). If sensitive to dairy, kefir can be made with water. Use 1 quart water, 1/3 cup organic brown sugar, and 1 tsp molasses along with 1/4 cup kefir grains.

These recipes are from Dr. Liz Lipski, PhD Clinical Nutrition.