October 11th, 2014

Thanksgiving - A Time of Reflection and Good Eats! 


Many cultures have been fermenting their foods for centuries as a means of preservation and with the wisdom and understanding of the wide range of health benefits that they provide to the body. Did you know that 99% of your genetic material within your body is not technically yours, but belongs to the trillions of bacteria cells that lay within us? Indeed, our microbiome or the collection of bacterial cells within the body, are said to outnumber your own cells around 10 to 1, with around 4 pounds of bacteria in your gut alone! To learn more about our microbiome and why it is absolutely essential that we protect it, check out my previous post on "The Gut-Brain Axis - Our Incredible Microbiome".

Fermented foods such as sauerkraut is an abundant and powerful source of beneficial bacteria that can strengthen and heal the digestive process, boosting the immune system, subsiding cravings, improving mood and assisting you in your weight loss efforts!! Ever been told to take a probiotic? Sauerkraut is similar in that it provides you with good healthy bacteria. However, the struggle that I face with a lot of health promotion is that a lot of what we need to maintain health (ie. organic produce) seems to be really a luxury of the privileged. This is what I love about sauerkraut. It is so inexpensive. All you need is two ingredients and you have yourself probiotics for months on end. This opens the doors of possibilities for those who are struggling financially, especially when probiotics can range up to 60$ for most brands at 30 capsules! That can add up quick for anyone. 


Eating fermented foods such as sauerkraut, kombucha, fermented coconut kafir etc., have several addition benefits as they are... 

• An all natural, non synthetic source that often contains more strains of bacteria than the store bought probiotic. 
  
• Minimal ingredients, particularly if you've made them yourself. 
• They contain pre-digested nutrients which allows for easy absorption. 
• Encourage a healthy stomach acid level
  

This week I had the pleasure of spending the day making sauerkraut with my soul sister Jerri Johns, who's passion for holistic and alternative modalities has inspired me to dig deeper when it comes to being an informed consumer. This thanksgiving, I am really reflecting on my gratitude for my friendships, and Jerri is one friend who I truly can say has profoundly influenced my life as well as my practice. This post is a huge thank you for being my teacher :).

Jerri is an expert in fermented foods in terms of how to prepare them, quality sourcing and the research behind their benefits. To get in touch with Jerri email me at gutinstinctsnutrition@gmail.com for further information!


Ingredients:

• Literally just 2-3 organic cabbages and 3 tbsp of sea salt. 
  

Directions: 

• Core two organic cabbages and shred them in a food processor or chop them into fine slices. Make sure to keep 2 large cabbage leaves to the side for later use.

•  Put your diced up cabbage into a bowl and add salt. 
  
• Get ready to use your muscles! (When Jerri told me that it was going to take serious arm strength, she wasn't kidding!!)
• Massage the cabbage for at least 10-15 minutes until you see a good layer of juice that it has produced at the bottom of the bowl. The cabbage should also be quite soft. No added water necessary!

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• Once fully massaged fill a 1 litre glass Masson Jar pushing the cabbage mixture with your fist or with a wooden mallet, getting rid of any air bubbles and allowing the water to release and rise over the cabbage. Top this with the cabbage leaves that you left aside to set. 
• Seal the jar well and date it for 6 weeks, which is how long it will take for the cabbage to ferment! 
• Set in a dark place in your home and don't worry if you here little fizzes! Sometimes you will see some of the liquid escape a bit, but that's okay too!
• Once opened refrigerate. Your sauerkraut can keep for several months! 

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 Enjoy your sauerkraut at least a tbsp a day for optimal results! 




Thank you Jerri! <3