Probiotic or Fermented Food Recipes with Benefits

Probiotics / Fermented Food for Weight Loss and Reducing Belly Fat

Probiotics are substances that encourage the growth of bacteria, specially beneficial bacteria, that helps keep the intestinal health in balance. These probiotics are found in both supplementsand fermented food. Probiotics improve digestive health, nutrient absorption, heart health and immune functioning apart from a number of other health benefits. Several studies have suggested that probiotics can help you lose weight and belly fat.

Benefits of probiotics in weight loss

• Promoter of good digestive health
• Boosts immune system
• Anti inflammatory effects
• Manages blood sugar
• May inhibit absorption of dietary fat increasing the amount of fat excreted with feces
• Some bacteria in probiotics may prevent fat accumulation
• Improves metabolism
• Reduces bloating

Other health benefits of probiotics

• Improves mental health, reduces depression
• Promotes healthy skin and hair
• Protects against food allergies
• Lower blood pressure
• Bacteria found in probiotics improves absorption of vitamin B12 and K2
• Improved dental health
• Prevention of UTI

What damages good bacteria ?

• Over use of antibiotics
• Mental and emotional stress
• High sugar diet
• Over medication
• Over sanitation
• Alcohol and smoking
• Genetically modified food
• Poor sleep habits
• Lack of exercise
• Food allergies
• Processed, refined and junk food

Best natural sources of probiotics

• Curd and yogurt
• Buttermilk (chaas)
• Sauerkraut
• Kimchi
• Vegetable pickle (fermented veggies)
• Kefir (diary)
• Kambucha (fermented black tea)
• Kanji, kvass
• Apple cider vinegar
• Usual homemade pickle
• Brine veggies, olives
• Coconut kefir

Traditional Indian fermented food listed below is a very good source of probiotics

• Idli
• Dosa
• Dhokla
• Rabdi
• Chilra or Iwar
• Sinki
• Paneer (from curd)
• Lassi
• Kadhi

Recipes

Homemade kanji fermented carrots

Ingredients

• 5 black carrots or 4 normal carrots and one beetroot
• 3-4 tbsp mustard seeds
• 1 tbsp salt
• Chilli powder, 1/4 tsp turmeric and black pepper
• 2.5 – 4 litres water

Instructions

• In a jar take 5 black carrots or 4 carrots and 1 beetroot
• Add 3-4 tbsp coarse mustard seeds
• Add 1 tbsp or salt to taste
• Add chilli powder, 1/4 tsp turmeric and black pepper to taste
• Add 2.5 – 4 litres water
• Stir well, this recipes is traditionally made in clay pots
• Keep in the sun for 3-5 days

Your Homemade kanji fermented carrots are now ready !

Homemade easy vegetables pickle

Ingredients

• Mix veggies like cucumber, carrots, beans, onions, cabbage, cauliflower, beetroot, garlic, chilli and fresh herbs
• Salt
• 1 cup white vinegar
• 1 cup apple cider vinegar
• 1/2 cup rice vinegar
• 3 tbsp sugar
• 2 tbsp mustard powder
• 1 tbsp fennel seeds
• 1/2 tsp black pepper powder
• 1/2 tsp caram seeds
• 1/2 tsp turmeric powder
• 1/2 tsp chilli powder
• 1 tbsp sesame seeds

Instructions

• Add veggies to a bowl, layer with salt and toss the veggies
• Keep aside for 30 mins to 3 hours
• Wash off the excess salt
• In a bowl add all the other ingredients
• Boil the mixture
• Let everything cool down
• Mix well and keep the mixture on kitchen counter for 1-3 days

Your Homemade easy vegetables pickle is now ready!

Sauerkraut

Ingredients

• 450 grams cabbage
• 2 tbsp white salt
• 1 tbsp pink salt

Instructions

• Take 450 grams cabbage
• Add 2 tbsp white salt
• Add 1 tbsp pink salt
• Mix the ingredients well and firmly with hands
• Leave for 30 minutes
• Add little bit more salt water
• Put the ingredients in a glass jar
• Seal tightly after covering
• Leave for 3-5 days in the kitchen
• This is best consumed with rice or porridge

Your Sauerkraut is now ready!