Nishanga Bliss, M.S., L.Ac. Sandy Der, NC

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Nishanga Bliss, M.S., L.Ac. Sandy Der, NC
presents
and
Fermented Foods from Around the World
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History of Fermentation

• 30,000 BC evidence of fermented Taro Root

• First fermented foods likely accidental

• Used to preserve food to ensure survival

• 3rd Century BC first large scale production of
  fermented vegetables

• Today, fermented foods are enjoyed around the
  world

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Humans and Microbes Co-Evolution
Curiously, almost all micro-organisms used in
cultures to inoculate foods are usually found in
quite specific foods, in very specific places
(e.g. Lactobacilli on milk or cream in dairies,
rarely in nature). It is probable that we have
co-evolved these useful species over thousands of
years, as much as we have domesticated larger
organisms like dogs or cattle (Mollison 1993).
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The Gut Microbiota

• 100 Trillion Microbes - 10 times more than
• cells in our body

• Estimated 500 species, 99 30-40 species

The Forgotten Organ

• Resides in the Large Intestine where

70 of Bodys Immune System
More Neurotransmitters than Brain Second
Brain
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Importance of Gut Microbiota

• Digestion absorption of minerals Ca, Cu, Fe,
  Mg, Mn (Lipski 2005), digest lactose

• Production of Nutrients vitamins Bs, K
  antibiotics breakdown of carbohydrates into SCFA

• Regulation of Fat Storage Hormones (J. Gordon,
  MD, Washington University St. Louis, 2009)

• Deactivate Toxins

• Support Immune System

• Localized Analgesic Effect (Nature Medicine 13,
  35 - 37 (2006))

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Imbalance in Microbiota

• Digestive Upset

• Recirculation of Estrogen

• Obesity

• Toxin Build Up

• Impaired Immune System

• Damage to Gut Lining

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Associated Conditions

• Leaky Gut
• Eczema
• Auto Immune Disorders
• Migraine
• Psychological
• IBD
• Obesity
• Cancer

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Microbiota Disrupted by

• Poor Digestive Function

• Medications acid blockers, NSAIDs, antibiotics

• Food Additives antibiotics, preservatives,
  sucralose

• Stress

• High protein, red meat, low fiber, high sugar

• Food Intolerances gluten, dairy, soy, etc

• Heavy Metals

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Keeping Microbiota in Balance

• Diet can change microbiota within 24 hours
• (J. Gordon, MD, Washington University St.
  Louis, 2009)

• Whole Food Diet, High Plant Fiber, Low Fat

• Meat Meat Products Raised without Antibiotics

• Avoid Processed Foods with Chemical Additives

• Prebiotic Probiotic Supplements

• Fermented Foods!

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Types of Fermented Foods

• Alcoholic Beverages beer, wine, mead

• Yogurt, Kefir, Cheeses

• Pickles, Sauerkraut, Vinegars

• Lactofermented Beverages
• Fruit and Vegetable Juices
• Kvass, Rejuvalac

• Kombucha

• Breads, Seafood, Soy many other Foods

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Fermentation Methods

• Wild Fermentation employs organisms already
  present on the food itself or in the environment
• Examples kimchi, sauerkraut, olives, etc

• Inoculation - fermentation initiated by specific
  culture of organisms to ensure uniform end
  product
• Can be employed for any fermentation
• Examples yogurt, cheeses, bread, tempeh, etc

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Saccharomyces
Breads, alcoholic beverages beer, wine
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Acetobacter
Vinegars
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Lactobacillus
Lactofermented beverages, dairy products,
vegetables
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Fermentation Nutrition

• Preserves vitamin C and synthesizes vitamins B
  and K (Morishita, Tamura et al. 1999)
• Improve quality of available protein from seed
  foods (e.g. rice)
• Enzyme Rich
• Reduce toxins and antinutrients aflatoxins,
  alkaloids, nitrites, oxalic acids, goitragens,
  phytates

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Kimchi
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Panchan
Over 150 different types Kimchi
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Kimchi Demonstration

• see Kimchi demo script, separate handout to
  include recipes preparation

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Common ingredients for Cabbage Kimchi

• Cabbage
• Salt
• Garlic
• Ginger
• Onion
• Fish or fish sauce pollock, oyster, squid
• Chile pepper

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Sodas Two Stages of Fermentation
Water Flavor Sugar Lactobacillus Two Days
in a Sealed Jar at Room Temperature Lactic
Acid CO2 Probiotic Soda! Chill and Enjoy!
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Hibiscus and Schizandra Sodaadapted from
J.Prentice, Full Moon Feast

• Schizandra is a tonic herb known to act as liver
  cleanser, to strengthen the kidneys and lungs,
  and to support the body in adapting to stress.
  It can be found at herb stores and even your
  local natural foods store.

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• 2 quarts filtered water
• ¼ cup schizandra berries
• ¼ cup dried hibiscus flowers
• ½ cup evaporated cane juice, succanat, or
  Rapadura
• ½ cup yogurt whey
• Bring the water to a simmer, add the schizandra
  berries, and simmer gently for 20 minutes. Stir
  in the sweetener and turn off the heat. Let cool
  until you can keep your finger in the tea, then
  pour into a 2 quart mason jar. Add the hibiscus
  and whey, and screw on the lid. Let sit in a
  warm place (like the top of your refrigerator)
  for 2 days, then strain into two 1 qt bottles
  (like those that may have housed mineral water)
  with screw caps and ferment, with the caps
  tightly closed, for 2 days more. Chill and open
  carefully (contents may be very fizzy). Enjoy!

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Conclusion

• Fermented Foods are Tasty and
• Easy to Prepare
• Enjoy Fermented Foods Everyday to help support
  your Gut Microbiota and your Good Health

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Thank You!
Nishanga Bliss, M.S., L.Ac. Nishanga_at_earthlink.net
510.649.1582
Sandy Der, N.C. Better Way To Wellness
www.BetterWayToWellness.com Sandy_at_BetterWayToWell
ness.com 510.816.6931