Boost Your Immune System with Fermented Turmeric

Turmeric is getting lots of attention these days because of its potential health benefits. Not only has the curcumin component of turmeric been shown to have anti inflammatory benefits, it has been associated with the inhibition of colon, gastric, and breast and skin cancers

Can adding turmeric spice to tonight’s dinner give you all these benefits? Perhaps not. If a substance is poorly absorbed, has a high rate of metabolism, or is rapidly eliminated it is considered a substance with low bioavailabity. Curcumin fits this profile. (For more see the article “Bioavailability of Curcumin: Problems and Promises.”)

So while it won’t hurt to sprinkle powdered turmeric on your favorite dish, there may be more effective ways to integrate turmeric into your diet.

One option is to ferment this nutritional powerhouse. A study published in the International Journal of Food Science and Technology found that the bioavailability of turmeric increased in rats when it was fermented. According to the study,

“Plasma antioxidant concentration was higher in rats administered fermented turmeric beverage than other turmeric products. . . “

How can we ferment turmeric? One option is to make a “turmeric bug.” This is similar to the ginger bug used frequently for beverages like ginger soda. The process is quite simple and a great choice for those new to fermentation. Grate raw turmeric, combine with water and sugar, and place on shelf away from direct sunlight. Continue to feed the blend with more sugar and turmeric until there are signs of fermentation. Turmeric powder may be substituted for the raw turmeric.

For detailed instructions see “How to Make a Turmeric Bug.”

What can you do with your turmeric bug?

1. Turmeric Lime Soda

This is a family favorite. With a hint of turmeric flavor and a nice burst of lime this probiotic beverage is full of immune boosting punch.

For detailed instructions see Delicious Cancer-fighting Beverage: Turmeric Lime Soda.

2. Beet Kvass with Turmeric

Beet kvass is a wonderful cleansing tonic. Typically beet kvass is made with chopped beets, filtered water and salt. Whey is often used a starter. Why not substitute a turmeric bug for the whey, or add turmeric root along with the beets?

For detailed instructions see How to Make Beet Kvass.

3. Turmeric Gelatin

Once you find a turmeric beverage you enjoy, it’s simple to transform into a delectable gelatin treat. Whisk 2 cups fermented turmeric beverage (or turmeric bug) with 1.5 tablespoons Gelatin. (I prefer naturally derived gelatin sourced from grass fed cows.) Heat the mixture to allow the gelatin to dissolve thoroughly. Add honey or stevia for added sweetness.Pour into mold and refrigerate.

4. Fermented Ketchup

I take my favorite ketchup recipe and add 1/2 cup turmeric bug to ferment the blend for a couple of days. The turmeric adds a nice twist to the spicy flavor. View the ketchup recipe here.

With all of its medicinal properties, fermented turmeric offers a welcome addition to any kitchen.

This article shared at Healing with Food Friday, Mostly Homemade Mondays, Wellness Wednesday, Friday Favorites

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Best of 2013 Cultured Foods and Beverages

It Takes Time has joined with a team of bloggers from the Alternative Living Network to bring you the best recipe and health posts of 2013.

I am hosting the best fermentation recipes, including my most popular post of the year: Turmeric Lime Soda.

Our family continues to enjoy the lime/turmeric combination. I have found I can make a turmeric bug with either raw turmeric or turmeric powder. For more see How to Make a Turmeric Bug.

To view the recipe, see Turmeric Lime Soda

I hope you enjoy the 2013 Best of Cultured Foods and Beverages!

Cultured Ketchup 

Kid-friendly cultured vegetables - red cabbage

Probiotic Chili Verde Salsa

Fresh Young Coconut Yogurt

Homemade Fermented Ketchup

How and Why to Make Whey

Simple Sauerkraut

Fermented Salsa is the New Black

Turmeric Lime Soda

Simple Homemade Yogurt

How to Make Kefir

Coconut Milk Yogurt in Slow Cooker

Thick Crock Pot Yogurt

Are you just beginning your fermentation journey? Water kefir is one of the easiest places to start. Just So Natural Products offers water kefir grains for $7.00. Visit the Just So online store to learn more.

Whether you're a novice or a pro, food culturing reaps great rewards. Happy fermenting in 2014!

Interested in other Best of 2013 posts?

Best Homemade Beauty Recipes on Your Thriving Family

Best Pregnancy and Birth Tips on Growing Slower

Best Pregnancy, Postpartum and Breastfeeding Tips on Feed Me Mama

Best Salads on Richly Rooted

Best Homemade Bread Recipes on The Entwife's Journal

Best Main Dishes on Whole Intentions

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Kefir and Yogurt: Good for the Brain

Probiotic milk is not only good for your digestion, research suggests it's also good for your brain! The following article, written for HandPicked Nation, reviews University of Southern California's research showing marked changes in the brain activity of women who consumed a fermented milk product.

Researchers at UCLA's David Geffen School of Medicine divided 36 healthy women into three groups. One group was given the fermented milk product with probiotic (FMPP) twice daily for four weeks. Another group was given a non-fermented milk product, and the third group was given nothing. The study included MRI testing before and after the four-week period.

The study's conclusion?

"Four weeks' intake of an FMPP by healthy women affected activity of brain regions that control central processing of emotion and sensation."

While further study is needed to show a definitive connection between fermented milk and elevated mood, the study validates the vital connection between the gut and the brain.

Sour milk products have been used for centuries to improve vitality and health. Hippocrates, the father of medicine, used liquid whey—or serum, as he called it—to strengthen immune resistance.

Kefir, a fermented milk product derived from globules of bacteria and yeast known as "grains," has a long history in Eastern Europe, Russia, and the Middle East. The word "kefir" is derived from the Turkish word "keif," which means "good feeling." An apt description for what fermented milk does for your entire body.

In the early 20th century, Nobel Prize recipient Eli Metchnikoff suggested that yogurt contributed to the longevity of Bulgarians, noting their average lifespan of 87 years. His "theory of longevity by yogurt" hypothesized that the consumption of live lactic acid bacteria in yogurt suppressed the multiplication of putrefactive bacteria in the large intestine.

"The dependence of the intestinal microbes on the food makes it possible to adopt measures to modify the flora in our bodies and to replace the harmful microbes by useful microbes." (Metchnikoff, 1907)

Why not consider adding some useful microbes to your diet? Be sure to look for the term "live cultures" when purchasing. The yellowish liquid on the top of the yogurt is the liquid whey. You might even try your hand at making your own fermented milk products. Yogurt strains like Viili and Matsoni are cultured at room temperature, eliminating the need for a yogurt maker. Cultures for Health offers an abundance of yogurt starters.

To read the article in its entirety, see Fermented Milk for the Gut and the Brain.

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Overcoming My Fermentation Fears

I wrote an article recently for the organization HandPicked Nation about my former fear of fermentation. I am no longer afraid of letting food sit on a counter or in a pantry, because I understand the power of probiotic foods. This method of food preparation has been around for centuries, and for good reason. Here is an excerpt from the article:

In ancient Egypt apple cider vinegar was used as an internal and external antiseptic. In the 1500s sailors discovered that sauerkraut, loaded with vitamin C, could prevent scurvy during their long expeditions. Asian countries have relied on fermented soy for years in the form of natto and miso.

These cultures intuitively understood the health benefits without fully understanding the microbiology behind fermentation. Modern science has shown that bacterial cells in the body outnumber human cells by a factor of 10 to 1 (see this Scientific American article for more information). These cells comprise our microbiome and offer a rich source of protection for the human body. The bacterial physiology goes something like this: Beneficial microbes produce numerous metabolites. Lactic acid found in sauerkraut, fermented milk, and other food is one of these metabolites. The metabolites help crowd out harmful bacteria, essentially offering a self-regulating, safe antibiotic. Introducing lacto-fermented food is like sending in military reinforcements.

Since more than 70 percent of our immune system lies in the digestive tract, it makes sense to build up our microbial army.

Once convinced of the value of fermented food, I faced my fear of preparation. I can chop vegetables for a salad, but can I pound cabbage, add salt, and trust that it will turn into something edible? Can I handle sour milk?

I began with dairy kefir. Drawing on our local farmer’s goat milk, I purchased kefir grains online. I combined the two, and voilà! Goat kefir. The sour taste was a bit of a shock, but I slowly adjusted and (to my surprise) so did my taste buds.

Gradually I built up the courage to try sauerkraut. After a couple of botched jobs, I quickly learned there are no shortcuts when it comes to fermentation. It’s far better to use the proper equipment and follow directions. Creativity comes later.

Soon I mastered yogurt. Twelve months later I tried fermented fruit leather. In time I tried water kefir. Most recently I dazzled my family with lacto-fermented ketchup.

It’s been more than two years since I embarked upon my fermentation journey. I see the difference in my family’s health as well as my own. I find great reward in my at-home pharmacy and love the feeling of satisfaction every time I place a freshly-made ferment on my pantry shelf.

To read the entire article, visit the HandPicked Nation website.

Below is a tutorial from our momsAWARE Natural Year Challenge showing the steps involved in preparing sauerkraut. For the recipe and printed step-by-step instructions, see our Natural Year Challenge: Food Edition - Make a Vegetable Ferment.

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Fermented Cranberry-Orange Chutney

This Thanksgiving, consider adding a fermented food to your meal! The probiotic boost will aid digestion by adding good bacteria, enzymes, and yeasts to your system. One option is this easy substitute for cranberry sauce.

Cultured Cranberry-Orange Chutney

• 3 c. frozen or fresh cranberries
• 1-2 fresh oranges, peeled and de-seeded
• 1-2 tsp. cinnamon
• 1/4 tsp. salt
• 2-4 tbsp. whole cane or other unrefined sugar (honey will not work)
• 1/4 c. water kefir, whey, or coconut water kefir for use as a starter

Combine all ingredients in food processor or Vitamix. Pulse until desired consistency is reached. Pack into mason jar. Tighten lid and store at room temperature for 1-2 days. An airlock as pictured at right helps prevent mold growth.

After fermentation period, transfer to refrigerator and use within 3 weeks.

This recipe can be adapted to include any available fruit such as strawberries, raspberries, or blueberries. Consider adding finely chopped ginger and/or a pinch of ground cloves for extra flavor.

I often dehydrate this recipe and use it in energy bars featuring sprouted almonds. See momsAWARE's Rejuvenating Recipes for my Andy Bars recipe!

For more great ways to add a probiotic boost to your Thanksgiving fare, see Cultures for Health's helpful article on Incorporating Cultured Foods into Your Holiday Dishes.

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Health Benefits of Lacto-Fermented Foods

We avoided all fermented foods for the first year of our mold recovery journey. I wish we hadn't. I didn't understand the difference between pasteurized fermented foods laden with preservatives and true lacto-fermented foods like sauerkraut, beet kvass, and kefir. (This article by Dr. Joseph Mercola offers a good explanation of the distinction.)

To understand the virtue of lacto-fermented foods, it's important to understand the digestive process itself. Two things happen when we eat. First, ingested foods are broken down. Second, nutrients are built up. If the breaking-down process is incomplete, the building up will not happen correctly.

In her book Making Sauerkraut and Pickled Vegetables at Home, Annelies Schoneck explains the role of lacto-fermented foods:

What is astonishing is that lactic acid contributes to both processes - that of decomposition and that of reconstruction. On the one hand it supplies digestive juices in the form of organic acids that help break down the foods we eat, and on the other hand it activates the metabolic processes whereby these foods are transformed into new living substances.

Lacto-fermented foods normalize the acidity of the stomach. If stomach acidity is insufficient, it stimulates the acid-producing glands of the stomach, and in cases where acidity is too high it has the inverse effect. Lactic acid helps break down proteins and thus aids in their assimilation of iron. The decomposition in the stomach of the organic forms of iron depends on the quantity of hydrochloric acid present as well as the amount of vitamin C, which is why sauerkraut and other lacto-fermented vegetables rich in this vitamin have such a favorable influence.

...Lactic acid activates the secretions of the pancreas, which is particularly important for diabetics... Sauerkraut contains large quantities of choline, a substance that lowers blood pressure and regulates the passage of nutrients into the blood... Choline has another interesting property in that it aids the body in the metabolism of fats. If choline is lacking, fats accumulate in the liver... Sauerkraut also contains acetylcholine, which has a powerful effect on the parasympathetic nervous system. It helps reduce blood pressure, slows down the rate of heartbeat, and promotes calmness and sleep. As acetylcholine is destroyed by cooking, raw sauerkraut and its juice is preferable to cooked.

Sauerkraut is easy to make. It requires a head of cabbage, sea salt, and a mason jar or other container. Pickl-It offers glass jars uniquely designed to help make the fermentation process successful. The Raw Diet offers a similar product.

For those who would rather purchase it, look for products that say "live cultures" on the label. Brands like Bubbies  and Farmhouse Culture are available at many health food stores.

Sally Fallon points out in her book Nourishing Traditions,
Scientists are mystified by the proliferation of new viruses - not only the deadly AIDS virus but the whole gamut of human viruses that seem to be associated with everything from chronic fatigue to cancer and arthritis. They are equally mystified by recent increases in the incidence of intestinal parasites and pathogenic yeasts, even among those whose sanitary practices are faultless. Could it be that in abandoning the ancient practice of lacto-fermentation and in our insistence on a diet in which everything has been pasteurized, we have compromised the health of our intestinal flora and made ourselves vulnerable to legions of pathogenic microorganisms? If so, the cure for these diseases will be found not in vaccinations, drugs, or antibiotics, but in a restored partnership with the many varieties of lactobacilli, our symbionts of the microscopic world.

In the 1800's sailors made the connection between sauerkraut and the prevention of scurvy. Perhaps in our day we'll make the connection between gut health, toxicity, and lacto-fermented foods.

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