Pro-biotics are live micro-organisms that are similar to the good bacteria in your gut. It restores gut health, strengthen the immune system and improve overall haelath and well-being.
1. Yogurt is made from dairy, soy, coconut and oat milk. It is made by adding a bacteria culture into the milk and leaving it to ferment.
2. Sauerkraut is a thinly shredded cabbage that has been left to ferment. It is high in Vit. K, C, B, manganese, iron, sodium and anti-oxidants.
3.Kombucha is a fizzy, fermented tea. Green and black tea are commonly used and fermented up to 7-10 days and sweetened with fresh sweet fruit puree or juice. It is left to ferment in air-tight bottles. You can add ginger and cinnamon.
4. Kimchi- It is a Korean staple vegetable e.g. cabbage and is spicy, salted and fermented. Spiced with garlic, chilli, peppers and ginger. It improves constipation, mental health, some cancers, colds and heart health. Rich in nutrients and reduce inflammation, infections and boost the immune system and help with weight loss.
5. Tempeh is a soy product. It comes from Indonesia. It is made of fermented soy beans and pressed into a compact cake. Very rich in Vit B12. It lowers cholesterol and promotes bone health. Not for people with a soy allergy.
6. Miso is a traditional Japanese soup. It is a paste made from fermented soybeans, brown rice with Koji (fungus used in fermentation). Miso soup is made by adding 1 Tablespoon of miso paste in a pot of water with seaweed and other preferred ingredients. Use miso in a saladdressing or with onions on a burger and in marinades and stir fries.
7. Kvass is a Russian drink and taste like kambucha. It is made of stale rye and beets and can be flavoured with fruit, honey, raisins and herbs. A glass full is nutrient dense.
8. Pickles or gherkins. They are low in calories, beneficial for digestive health and essential for blood clotting. Note that vinegar pickles do not contain pro-biotics.
Remove the core (keep It) Keep the 2 outside leaves for later.
Put the shredded cabbage in a bowl. Add 2 Tablespoons coarse growned seasalt. Mix with the cabbage. Use a potato masher to mash it well.
Cabbage will get watery and juicy. Liquidize one cored apple with peel still on. (for the pectin)Put just enough boiled and cooled water to cover the apple.Pour over the cabbage and mix well and pound down.
In a consul glass jar, pack the cabbage very tight. Cabbage must be covered with the juice.
Take the 2 outside leaves, squeez into the jar and cover the sauerkraut. Put a glass weight or cup onto the kraut to keep it down and covered. Put a screw lid on and loosen daily while the kraut gets fizzy. Put in a warm place, keep under eye.
Taste it daily and when ready to your taste put it in the fridge. Will keep for 6 months in the fridge.
I made my own sauerkraut and I am very satisfied, although it is a acquired taste and I shall have to get use to it.