The Gut Saviour - "Fermented Pickled Beetsβ Recipe + 5 Holistic Hacks to Improve Digestion
THE GUT NEVER LIES!π₯
Letβs talk about gut health...why? Because itβs THAT important! Itβs an area that I look at frequently with clients, myself and my family. When something doesnβt feel right...whether thatβs a person, situation, career, food, etc, you can literally feel it in your gut that it isnβt good for you.
Your βgutβ feeling is a real thing, so do not ignore it! Itβs a sensory organ; covering the largest surface of our bodies, so itβs no surprise that in these stressful times, we are feeling it in our guts.
Truth is, that we have all experienced tummy troubles at one time or another. Unfortunately, gut issues are far too common thanks to chronic stress, and eating a diet full of processed foods, sugar and conventional dairy and meat, (only local and organic animal products please!) The good news, is that you have the power to change your gut microbiome!
First, what are some abnormal signs of poor gut health? There are many signs, but some common ones include fatigue, inflammation, bloating, constipation, reflux, autoimmune issues, skin issues, brain fog and food sensitivities. The health of your microbiome (aka the balance of bacteria + fungi that live in your gut) tips over into all areas - your immune system, your sleep, weight loss, inflammation & mood. Recent scientific studies are now finding major evidence on the importance of a healthy microbiome & the dramatic positive impact it has on our health.
So what can you do to improve your gut? I must disclose that it is always best to talk to your health care practitioner, and in addition, remember that we are all nutritionally bio-individual, which means not every strategy will work for everyone.
Here are easy and practical ways to help support your gut health! β (swipe through photos!)
& Hereβs some extra gut health tips, just because!π
1) Consume prebiotic foods. Pre-biotic foods help the probiotic βseedβ properly. Aka they support the good bacteria and help it grow! Examples include, onions, garlic, asparagus, bananas & leeks.
2) Eating a variety of fruits & vegetables, basically eat the rainbow! The more diversity in your diet, the more diverse the nutrient supply for your gut microbes. The more the merrier!π
3) Incorporate pulses (beans + legumes) into your meals, this will help bulk them up & provide all important fibre & probiotics.
4) STRESS. Stress can dramatic lower immune system function & can affect gut health. Be mindful my friends.ππ½
5) Foods rich in polyphenols (blueberries, green tea, broccoli, grapes, olive oil) - It is becoming clear that dietary polyphenols through their metabolites contribute to the maintenance of gut health by the modulation of the gut microbial balance. Polyphenols act by enhancing the growth of beneficial bacteria and inhibiting the growth of pathogens, thus exert prebiotic-like effects.
Speaking of Gut Healthy Foodsβ¦
What you put into your body controls your mental clarity, emotional stability and physical health.
TRY THIS DELICIOUS + SIMPLE PROBIOTIC RICH, IMMUNE BOOSTING WHOLE FOOD RECIPEπͺπΌπΊ
FERMENTED PICKLED BEETS - A delicious recipe filled with anti-inflammatory, probiotic and immune boosting abundance.
The health benefits of fermented foods are well established, and they're tasty to boot! If you're lucky enough to have a bumper crop of beets, or if they are easy to find organic at your local grocery, then try this recipe!
Fermented beets are rich in healthy bacteria called probiotics, which improve your digestion by making it easier for your body to break down foods and absorb their nutrients. They even have the ability to lower blood pressure and increase exercise endurance!
Benefits of Pickled Beets :
The lacto fermentation process, outcome is in the formation of healthy bacteria, (the probiotics), which feed our gut, protect our bodies from foreign invaders like viruses, and support the healthy function of our digestive system.
Improves digestion & helps to alleviate digestive issues like constipation.
Improves energy levels and exercise performance.
Supports the liver and gallbladder.
Highly nutritious in vitamins and minerals, like Folate (Vitamin B9), manganese, potassium, and iron.
Purifies the blood. + Fun Fact : Beets contain naturally high levels of nitrates, which your digestive system converts into nitric oxide. This compound relaxes and widens blood vessels, which, in turn, lowers blood pressure. The more you know!
WHAT YOUβLL NEED :
2 pounds beets, peeled and cut into chunks
2 cloves garlic, peeled and chopped - Chopping the garlic bulbs is beneficial because it releases Allicin, its beneficial compound.
3-4 peppercorns
1 bay leaf (or add spices/herbs of choice : ginger, rosemary, thyme and oregano are great options as well!)
For the brine:
3 cups water, boiled and cooled (You can choose either distilled water, or purified water, but either way I would still boil it, then put it in a saucepan and let it sit for about an hour or so to let the rest of the chlorine evaporate. Then add the Himalayan salt and mix it until it is fully dissolved. Distilled water is my personal choice, as spring water can contain harsh chemicals & residue of NPK fertilizers. (no bueno!)
1 tablespoon salt (I use Himalayan salt)
Prep Time : 20 minutes
Additional Fermentation Time : 3 days - 2 weeks
Total Time : The longer you leave it, the longer it ferments,
which means better probiotics and more medicinally potent.
Freezer Friendly : No (only in fridge)
Makes : Approx 2 Jars (all depending on the size of your mason jar)
INSTRUCTIONS :
Step 1 :
BEET-WARE! DO NOT WEAR YOUR FAVOURITE WHITE T-SHIRT! Beetβs are NOT forgiving when it comes to stains! (Unless you are going for a cute tie-dye look!)π€£
Cut up your beets! Distribute beet chunks between two jars with lids. Add your garlic cloves, peppercorns, and bay leaf (or other gut supporting herb suggestions) to each jar.
Step 2 :
Combine water and salt in a bowl to make the brine; stir until salt is completely dissolved. Pour enough brine into the jars to completely cover the beets.
Step 2.5 : Set your healing intentions - Ask for this to protect you, heal you, nourish & support you. What we consume is either healing or doing the opposite, so what intentions are you putting into your food? π
Step 3 :
Screw on lids and let jars sit at room temperature until foam starts to appear on top, about 1-2 weeks. Transfer jars to a cool place (50 degrees F, 10 degrees C) for 2 to 3 days after foam appears. Store in the refrigerator.
Fatimaβs Notes:
You can also put beets into 1 large jar. In that case only use 1 cloves of garlic, 2 peppercorns, and 1 bay leaf total. (or other herbs/spices)
Tips :
The number of days for fermenting will depend on ambient temperature.
Do you have extra liquid left after eating all the beets? Donβt waste the liquid! strain out the liquid from the remaining ingredients and store liquid in the fridge. I would drink 1/2 a cup of the liquid on an empty stomach.
No waste here, only endless benefits!
Quite literally, your gut is the epicentre of your mental and physical health. If you want better immunity, efficient digestion, improved clarity and balance, focus on rebuilding your gut health. Everyone has good bacteria and bad bacteria living in their digestive tract.
The goal is to eat a diverse range of foods to maintain a proper gut microbiome and this will benefit your health in many positive ways! If you are struggling to know where to start or feel overwhelmed by the thought of adding diversity into your diet, let us know in the comments and letβs connect so I can provide you with bespoke advice.
Gentle hugs to those struggling with their digestion.π
Hope these holistic gut hacks serve you well, and praying this recipe nourishes you from the inside out!πΏ
With Love + Gratitude,
Fatimaβ¨
