Tweaklet #39 – Yoghurt

So you’re shopping in the supermarket and you decide to do a little survey in the yoghurt aisle. What are you likely to see? Mostly likely more women than men buying yoghurt and it turns out there is some genetic bias to support this notion, apart from the fact that men want to appear more macho by buying meat and spicy foods.

Women instinctively understand that yoghurt can be beneficial for their specific needs – like preventing vaginal infections. People who eat yoghurt generally understand that this fermented dairy food is packed with probiotics, the good bacteria that maintains a healthy gut.

What you might not know is that it is also a balanced source of protein, fats, carbohydrates, vitamins and minerals. And when made from grass-fed cows or goats milk, then yogurt’s nutrition is maximized. We’re talking omega-3 fatty acids, whey protein, calcium, magnesium, potassium, vitamin D, vitamin K2, enzymes and probiotics.

Of course we want to choose our yoghurt carefully. We need to read our labels and watch out for added hormones, sugar, artificial additives, colours or sweeteners that are used to make most store-bought yogurts.
Remember there are options – kefir is an excellent fermented yoghurt drink and labneh, which is soft cheese made from yoghurt – is another good source of probiotics.

So….. men with your yoghurt phobia, I doubt I’ll convince you to brave the yoghurt aisle any time soon but…… you could consider being pioneers and take to the kitchen and make some labneh or buy some kefir. Go on, I dare you!

And ladies, you just keep doing what you’re doing, just remember to check labels and, as always, buy from the best source.

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Tweaklet #37 – Fermented Foods

If you’ve been tuning into Tweaklets for a while, you know I often talk about gut health and what a difference a healthy gut makes to our overall health.

Well, today I have another good way to improve our digestion, boost our immunity and help with our weight, which is by eating fermented foods. Those familiar with the concept of fermented foods will cheer and those new too it will shudder. Food that’s been fermented?

I know I get it, I shuddered too!

Fermented foods contain a whole lot of good bacteria (otherwise known as probiotics)….. and research suggests that these mighty microbes help look after our gut.

Here are some fermented foods you can have fun making.

Sauerkraut… t’s not just something you have with German sausage, it’s been around for thousands of years. All it is, is cabbage and salt. Choose a good quality sea salt and add it to your cabbage and then massage the cabbage very well until breaks down and releases all its liquid. Then you simply put it in a well-sealed jar, put it in a dark place in the cupboard and leave for a couple of weeks. It’s delicious and versatile and so good for your gut!

If you like spicy food then try kim chi, the Korean equivalent of sauerkraut. There are many different recipes for this that range from simply adding chilli to a sauerkraut recipe, to the more authentic style that includes adding Asian radish, ginger, green onions, nori, and garlic.  It’s a really interesting process to watch and learn.

Other top fermented foods included Kefir – a fermented yoghurt drink….. Kombucha – a tangy fermented tea. …….Miso – a fermented paste made from barley, rice or soybeans which can be used as a soup or dressing………Tempeh, which is similar to tofu but fermented………and yoghurt.

Fermented food is all about boosting our gut and digestive function and that means better immunity and all-round better health!

So take a look at some recipes and see if one of them appeals to you. Just don’t do what I did and forget about some jars of sauerkraut I made, only to find them a VERY long time later in the back of the cupboard.

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