Lacto-Fermented – A Quick Lesson Plus a Recipe Round-up

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lacto fermented

In the gut of every man, woman and child lives a bounty of bacteria – some good, others not so much. As gross as it may seem to be the host to millions of tiny bacteria, those boys are actually detrimental to our health. Without our army of good and bad bacteria, we would be susceptible to diseases and illnesses, our GI tract would completly screwed up, digestion would be a chore, and our lifespans would shorten drastically……..So, it is safe to say that we need our gut full of bacteria.

When our guts are inhabited with about 80 percent good bacteria and 20 percent bad bacteria, our immune systems are at its strongest – ready to fight should the bad boys get out of line, or ready to repair should foreign invaders sneak in to attack. A gut full of bacteria also promotes optimal nutrition absorption, a calmed GI tract, easy digestion, a clearer mind, and a lengthen lifespan.

Nevertheless, many of life’s little annoyances often disturbs the 80/20 balance – inadequate nutrition, internal toxicity, medication and stress are the top offenders. Of course the obvious way to rectify this imbalance is to do the opposite – eat healthier, detox regularly, ditch the medications and manage stress. The other way to encourage the presence of good bacteria is to simple ingest the good boys in the form of probiotics. Probiotics are life enzymes that encourage the growth of healthy bacteria, it is found in supplements as well as in foods such as yogurt, kefer and lacto-fermented foods. Today we will take a closer look at Lacto-Ferments.

A Quick Lesson:

Lacto-fermentation is a type of processing that deliberately introduces a surplus of healthy bacteria into certain foods which in turn encourages that food to produce lactic acid. The lactic acid awakens the food and influences it to generate a bounty of probiotics, vitamins, minerals and other enzymes. While a lot of natural fruits and vegetables can be lacto-fermented, cauliflower, cabbage and cucumbers are some of the most popular. Also, prepared foods such as mustard, salsa, teas and ketchup are popular to lacto-ferment.

To begin lacto-fermenting, you will need to introduce a probiotic or a natural substance to the food that will encourage bacteria to grow. Most recipes will call for either, raw apple cider vinegar, ginger or whey derived from yogurt or kefer. You will also need lidded mason jars and bowls, blenders, cheese cloth and other such equipment. Below are 7 easy Lacto-fermented recipes to help you get started.

Lacto-Fermented 7 Recipe Round-up:

whey good 1: Whey Good Mayonnaise by Healthy Living How To




12: Lacto-fermented Strawberry Lemonade by Natural Momma in Progress




cauliflower3: Lacto-fermented Cauliflower by Raia’s Recipes




OLYMPUS DIGITAL CAMERA4: Fermented Ginger Carrots by 6512 and Growing




fermented-fish-444x3015: Lacto-fermented Fish by Sustainable Eats




Fermented_Hummus_200px6: Lacto-fermented Hummus by Cultures for Health




mango7: Mango Coghurt by The Natural Foodie