DAILY MEALS WITH FERMENTS

How to Incorporate Fermented Foods into Your Daily Meals

I’m writing this on an unusually hot September day, but give it a few weeks and as autumn's crisp breeze sweeps in, it's the perfect time to enrich your daily meals with the nourishing benefits of fermented foods. These culinary treasures not only add depth and flavour to your dishes but also bolster your immune system, preparing you for the upcoming colder months. In this article, I’ll share practical suggestions for breakfast, lunch, and dinner using London Fermentary's products, from Carrot Kraut to three-star great taste award-winning Vegan Kimchi, Rose & Açai Water Kefir and most popular Jalapeño Sauce. We'll also delve into the importance of consistent fermented food consumption for your overall well-being.

The Power of Consistency

Before we dive into delicious recipes, let's emphasize the importance of regularly incorporating fermented foods into your diet. Fermented foods are not a one-time solution but rather a vital element of a holistic, nutrient-rich diet. Consistency is key. While it's not necessary to have Kimchi or Sauerkraut with every meal, aiming to include these nutritious gems in your daily eating habits can provide lasting benefits to your health, physical & mental.

In our busy lives, where meal planning and cooking can be challenging, having a stash of raw fermented foods in your fridge is a game-changer. These products are nutrient-dense, brimming with essential vitamins, minerals, pre-digested fibre, and live lactic acid bacteria. With just a spoonful or two of your favourite ferment, you can transform a basic meal into a nutritious delight, akin to fast food but packed with goodness.

Omelet with spinach & Vegan Kimchi

Breakfast: A Savory Start

Begin your day with a hearty and savoury breakfast. Picture a plate laden with eggs, omelette, avocado, beans, bacon, and a side of Vegan Kimchi or Kale & Quinoa Kraut. Not only is this a delightful way to kickstart your morning, but it also provides your body with a powerful nutritional boost as colder weather sets in. However, if you're still drawn to a granola breakfast, don't worry, raw milk kefir is a friendly addition that supports gut health, ensuring your mornings are equally invigorating.

Lunch: Elevating Everyday Dishes

As the day unfolds, let's turn our attention to lunch. Rice or noodle-based dishes become culinary masterpieces with the addition of Vegan Kimchi and Smoky Kraut. These ferments don't just enhance flavour; they also introduce fibre and beneficial lactic acid bacteria to your meal. Think of a seasonal roasted root vegetables salad upgraded with a touch of Carrot Kraut and a toasted nuts sprinkle—your gut and tastebuds will only thank you. Imagine cosy, nourishing dal made with yellow split peas, warming spices, creamy coconut milk and a boost of umami and living probiotics from Pineapple and Turmeric Kraut. And for fans of smoked mackerel, Spicy Beet Kraut is the perfect accompaniment to the slice of rye bread.

Sauerkraut shines when paired with heavier foods, proteins, and fats, making digestion a breeze. Tacos, burgers, sandwiches, wraps, sushi ( we particularly love Pineapple & Turmeric Kraut ), and salad bowls topped with Kale & Quinoa Kraut, all benefit from the generous helping of your favourite ferments.
Water Kefir plays an active part in helping digestion, especially with heavier foods. It is rich in probiotic microorganisms, including various strains of bacteria and yeast. Probiotics are beneficial for gut health because they help maintain a balanced and diverse microbiome in your digestive system. When you consume water kefir, these live microorganisms improve your gut flora, which aids digestion.

How does it happen? How can Probiotics help? :

• Supporting the breakdown of complex carbohydrates into simpler sugars.

• Enhancing nutrient absorption, especially minerals like calcium and magnesium.

• Balancing the gut microbiota which positively impacts overall digestive function.

• Fermented foods and beverages like LF water kefir contain enzymes that can assist in the digestion of specific nutrients. These enzymes help break down proteins, carbohydrates, and fats, making it easier for your body to absorb nutrients from your meal.

• Some individuals experience less bloating and gas when they consume probiotic-rich foods & drinks like raw water kefir regularly. This contributes to an overall sense of comfort after heavier meals, as excessive gas and bloating can be uncomfortable.
  So, a glass of Calming Lavender or Rose&Açai Water Kefir is highly recommended with your meals. Unlike water, which dilutes stomach acid and distracts the digestion process, raw water kefir actually improves it while your taste buds enjoy natural bubbles.

Dinner: Unveiling the Full Potential

Dinner is the perfect time to experiment with fermented sauces. They're versatile, making it easy to introduce newcomers or children to the unique textures and flavours of sauerkraut and kimchi. A few drops of raw Red Smoky Sauce in your creme fraiche, hummus, or any dip instantly transforms it into a dish teeming with living lactic bacteria. London Fermentary's Jalapeño Sauce, for instance, takes your guacamole to new heights, elevating its flavour profile in ways you've never imagined. Both sauces are great to add to salad dressings for extra gut support.

Consistency and Well-Being

To reap the full benefits of fermented foods, it's essential to make them a consistent part of your diet. Regular consumption supports a balanced microbiome, enhancing your body's ability to ward off common ailments, especially as the colder months bring flu and colds into focus.

In conclusion, as autumn arrives, seize the opportunity to infuse your daily meals with the goodness of fermented foods. These easy, delectable additions not only enhance your culinary experience but also fortify your immune system, providing lasting health benefits. Let's embark on this culinary adventure together, savouring the flavours of London Fermentary's finest products and nurturing our health and well-being with each delicious bite.

Loads of love and have a great September,
Elena ♥️