Fermanted Foods Boost Our Immune System

Photo: 1,2,3RF

After years of reading about the power of fermented foods, I now drink 1/2 cup of homemade kombucha daily ... or try to eat kimchi, sauerkraut, yogurt, or pickled vegetables (includes green pickles, i.e., baby cucumbers) -- alternating them into a given week of meals. Cider vinegar contains a few probiotics and can be turned into a delicious vinaigrette salad dressing. Fermented foods, a source of natural probiotics, help to rev up our immune system by keeping our gut microbiome healthy and balanced.

According to Dr. Vincent Pedre, author of 'Happy Gut,"and quoted in Better Nutrition magazine, "Seventy percent of our immune system is located in our gut lining." It's the area where ''the immune system is programmed," he states in the article (October 2021 issue). 

Fermented foods introduce good bacteria that fight the bad bacteria (microbes), which can also live in our gut microbiome. We carry about 4 pounds of microbes in our gut to help us digest our food. 

{Although not qualified to know having not gone to medical school, I wonder if some of the people who have irritable bowel syndrome would benefit from eating fermented foods. For sure, it won't hurt them and possibly balance their gastrointestinal tracts.}

Paraphrasing the article, fermented foods increase the variety "of microbes in the gut and decrease levels of 19 inflammatory markers in the blood." Dr. Pedre claims good bacteria helps to ''protect us from having a runaway inflammatory immune response" if we get an infection. In addition, eating fiber helps to maintain good gut bacteria and improves its performance.

As Dr Pedre explains, the combination of eating fermented foods and a high fiber diet gives us the best defense in fighting off colds, flu, and even COVID-19.

If not already eating fermented foods, consider including them in your diet ... but start slowly (for example, consume 1/2 cup of kombucha or 2/3 cup of pickled vegetables or 1 cup of yogurt in a meal -- mixing it up over a week). Let your digestive system adjust to the addition of fermented foods to your diet. Don't suddenly shock your gut with a ton of probiotics by eating too much of a good thing in a single day. Over time, you can increase your intake of fermented foods without the side effects (i.e., having to run to the bathroom).

Getting your probiotics by eating fermented foods is better and less expensive than taking probiotic pills. Food gives you organic probiotics in the right amounts.

On occasion, I make kimchi, less often yogurt, and pickle my own black olives; and now regularly I make kombucha. It's surprisingly easy ... as well as, interesting to learn how, so give it a try.

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Pimenton Roasted Chicken And Potatoes, A One Pan Meal

Photo by Tim Mazurek/Lottie and Doof 

On New Year's Day I made a dinner created by David Tanis in Bon Appetit.  The original recipe is here, and of course, I tweaked it a little bit.  Why not start a New Year by roasting chicken a new way?  It is a healthy meal using a few fresh ingredients without a lot of fuss ... or pans.  I love one pan, crispy, spicy food. The chicken is moist on the inside, crispy on the outside, and the roasted potatoes collect all the deliciousness that drips off the chicken.  It's perfect for a holiday, or any day.

Chicken

Ingredients:

4 garlic cloves, finely grated

1 tablespoons plus 2 teaspoons kosher salt

1 tablespoons olive oil

1 tablespoons smoked paprika

½ tablespoon hot smoked Spanish paprika

One 4 pound whole chicken

1 large bunch fresh thyme or marjoram

Potatoes

Ingredients:

2 pounds potatoes, unpeeled (Eyeball it: a potato per person)

salt and freshly ground pepper to taste

1 ½ tablespoons olive oil

¼ cup chopped parsley

¼ cup thinly sliced scallions

Smoked paprika (for dusting)

Optional: Roast carrots, onions, broccoli, or brussel sprouts at the same time as the potatoes.

Directions:

1. Make a paste by mixing the garlic, salt, olive oil and both paprikas in a bowl.

2. Using your hands, coat the entire outside of the chicken skin with the mixture.

3. Place the thyme bunch inside the bird.

4. Chill for at least 6 hours, or overnight.

5. Remove from the refrigerator and let the chicken stand at room temperature for 1 hour.

Meanwhile:

6. Cut the potatoes (and other vegetables) lengthwise into thick wedges.

7. Drop into a mixing bowl.  Drizzle the potato wedges (and vegetables) with olive oil and salt and pepper, then spread them out on a baking tray, or on the bottom of a roasting pan.

8. Place the chicken on top of the potatoes.

9. Roast in a 500 degree F oven for 30 minutes.

10. Reduce the oven heat to 425 degrees F and roast for 20 minutes more.  Let rest for 15 minutes.

11. Transfer to a serving platter if you wish (or don't and use the baking tray, rustic-style).  Sprinkle the potatoes with scallions and parsley, and sprinkle the roasted chicken (lightly) with smoked paprika.

I add a green salad with a vinaigrette dressing.  Thank you, David Tanis and Bon Appettit!  This new dish is a keeper.

On New Year's Day some cultures eat black-eye peas and sauerkraut for good luck.  Click on the words of each to find a tasty receipe.
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Happy New Year! 

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