07/18/22

#139 Will Fermented Foods Aid Weight loss?

For immune function and gut flora boosting benefits aim to eat one of these fermented foods daily:

• Kefir (a live drinking yoghurt)
• Plain low-fat yoghurt
• Fermented vegetables like sauerkraut, kimchi and foods pickled in brine, not vinegar
• Tempeh
• Sugar-free kombucha
• Miso (from the fridge)
• Some aged cheeses

These foods contain live bacteria and yeasts and need to be kept refrigerated. So if you are buying them choose from the chiller in the supermarket, not the shelf.

Improved digestion and decreased inflammation may aid weight loss.  Unhealthy gut bacteria have been linked to obesity so it is well worth feeding your good guys daily with fermented foods. 

Here is a recipe for quick and easy sauerkraut. I will post some more in the membership this week.

OFL Sauerkraut in a Jar

Ingredients: 

1 large green or red cabbage

2 cloves garlic, minced

2 Tbsp Himalayan salt

1 tsp dried chilli flakes

Celery seeds (optional)

Caraway seeds (optional)

Instructions:

Finely shred the cabbage in a food processor.

Place the cabbage in a large bowl. Add all the other ingredients.

Squeeze and massage ingredients into the cabbage

The mix will become very wet and will reduce in size by at least 2/3rds.

Keep massaging for at least 5 minutes until a lot of juice is created.

Pack cabbage mix tightly into a 1-litre mason jar pressing firmly between layers to remove trapped air.

Fill jar until packed 3cm from the top

Screw the lid on tightly. Leave in a warm dry position for 4 days.

Each day release the lid of the jar briefly to let the build-up of fermentation air escape.

On day 5 refrigerate and use 2 Tbsp per day for gut health.