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00:00:00 Hello everyone and welcome to our webinar on fermentation and probiotics. My name is Pilar Manzanaro and I am a registered nutritional therapist. Today we'll be exploring how to turn everyday foods into health-boosting ones with a very simple process of fermentation. I know, fermentation sounds a little complicated, but trust me, you need next-to-know equipment, takes little effort and the results are amazing, both tasty and incredibly good for you.
00:00:24 Fermented foods are incredibly good for you for two reasons. The first one is that the fermentation process reduces the phytase and oxalates in certain foods The first one is that the fermentation process reduces the phytase and oxalates in certain foods that combine to minerals, including iron and calcium, reducing absorption in the intestine. Foods high in phytase include nuts, seeds, pulses and beans. Oxalates are found in green leafy veggies, including broccoli, Brussels sprouts, also carrots, celery, olives, parsley and spinach. Some fruits as well, like blackberries, blueberries, kiwi fruit, oranges and even raspberries.
00:00:57 Other foods like nuts and wheat are also high in oxalates and so are chocolate, coffee and tea. Other foods like nuts and wheat are also high in oxalates and so are chocolate, coffee and tea. And that's another reason to eat them in moderation. So fermentation can reduce anti-nutrients. That's great, but it's not the full picture because fermented foods are also high in probiotics. Yep, the good bacteria that keeps you healthy. And a healthy gut supports your entire body with nutrients, excreting toxins, helping manage your weight, supporting your immune system and more.
00:01:25 So fermenting foods preserves them without any additives or using any heating methods that can reduce nutrients. So fermenting foods preserves them without any additives or using any heating methods that can reduce nutrients. Fermenting a food means that bacteria, mould or yeast transform sugars, the carbohydrate, into something called acetic acid, alcohol or lactic acid, and lowering the pH so no harmful bacteria can grow in that food. For example, sauerkraut and kimchi are fermented with sea salt that draws out the vegetable juices and produces lactic acid bacteria, which can support your gut flora by crowding out bad bacteria and repopulating your gut with good bacteria
00:01:53 which can support your gut flora by crowding out bad bacteria and repopulating your gut with good bacteria that can help you digest and absorb nutrients, generate energy, support your toxin elimination and manage your weight. The osmotic process that draws out water in veg and decreases the pH also protects the food against harmful bacteria overgrowth. Other fermented foods include kefir and kombucha. Kefir is made by feeding kefir grains organic cow's milk, so they feed on the lactose and produce lactic acid bacteria in return. Not a bad deal, right? Also, as the lactose has been metabolised by the grains,
00:02:29 Also, as the lactose has been metabolised by the grains, kefir can be more easily digested by those with lactose intolerance. But you can also make kefir with coconut milk as the grains can feed on the coconut sugar, making it a more blood sugar friendly food. We love adding kefir to our smoothies, our muesli, granola, or just sipping it for a good boost of gut-friendly bacteria. Sometimes, when we have had too much in the fridge, we have used our kefir to make pancakes,
00:02:56 which turn out to be super fluffy and airy thanks to the fermented milk. Other fermented foods include miso. Just ensure you don't boil the paste when making soup, as you'll kill the good bacteria. One more fermented food that I like to talk about is soy sauce, the traditionally made kind. But do remember that the good bacteria is heat-sensitive, so if you can add your soy sauce at the end of the cooking, all the better to protect that bacteria.
00:03:23 And now let's not forget about some of the most common fermented foods, live yogurt and sourdough bread. So yogurt contains good levels of protein and calcium So yogurt contains good levels of protein and calcium and the probiotic bacteria would support your intestinal health. Sourdough is made with wild yeast, produced as the flour is fermented. Although any beneficial yeast will die in the baking process, the fermentation process reduces the levels of phytates in the flour, helping us absorb more
00:03:49 iron, calcium and other important minerals. Now let's move into the kitchen and make some kimchi. This recipe is by Kirsten and Christopher Shockey from the book Fermented Vegetables, with a couple of twists of course. I love it because it has heat, depth and flavour and it is so nutritious. It even has a little seaweed for a thyroid-friendly dose of iodine. It is a living food so each batch tastes and looks completely different. Oh, and after you've finished fermenting, and trust me, it only takes a couple of days, it can sit in the fridge pretty much indefinitely. Although I bet you anything will be gone before you know it.
