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Your guide to fermented foods and supplements

FERMENTaTioNFERMENTaTioNFERMENTaTioNThe

FACTOR

whaT's iNsidEFermentation: crash course ................................................3Fermentation: beyond food ................................................4Top 5 fermentation trends ..................................................5Why you need fermented protein ..................................6Fermentation shopping list ..................................................7 Introducing fermented foods ............................................8

Apple and Onion Miso Pickles .........................................9Spicy Kimchil ............................................................................... 11Two Soy Tikka Masala..........................................................12Strawberry-Mint Smoothie ...............................................13Creamy Cherry Kefir Pops ..............................................14Genuine Health Key Lime Vegan Protein Bites .......15Genuine Health Go-Go Banana Vegan Protein Smoothie ....................................................15

REcipEs

Genuine Health www.genuinehealth.com/ twitter.com/genuinehealth www.facebook.com/GenuineHealth

Delicious Living deliciousliving.com twitter.com/deliciousliving www.facebook.com/deliciouslivingmag

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whEN ouR aNciENT aNcEsToRs needed to preserve their food, they couldn’t exactly toss it in the refrigerator like we do today. Instead, they relied on fermentation to get them through the lean times. And though our approach to food preservation has decid-edly modernized, there is no shortage of reasons why foodies and healthy-minder shoppers still reach for fermented foods.

First, fermentation can completely transform foods (compare cheese and milk for one easy example). It also enhances ordinary ingredients, yielding unique flavors and properties that can only be achieved by fermentation (think sourdough bread). But perhaps most importantly, fermentation also brings a host of health benefits to the table—from the resveratrol in wine to the B12 in tempeh, fermentation offers whole-food sources of vital nutrients, and its second-to-none probiotic content enhances digestive wellness and immunity in one fell swoop.

whEN ouR aNciENT aNcEsToRs needed to preserve their food, they couldn’t exactly toss it in the refrigerator like we do today. Instead, they relied on fermentation to get them through the lean times. And though our approach to food preservation has decid-edly modernized, there is no shortage of reasons why foodies and healthy-minder shoppers still reach for fermented foods.

First, fermentation can completely transform foods (compare cheese and milk for one easy example). It also enhances ordinary ingredients, yielding unique flavors and properties that can only be achieved by fermentation (think sourdough bread). But perhaps most importantly, fermentation also brings a host of health benefits to the table—from the resveratrol in wine to the B12 in tempeh, fermentation offers whole-food sources of vital nutrients, and its second-to-none probiotic content enhances digestive wellness and immunity in one fell swoop.

whEN ouR aNciENT aNcEsToRs needed to preserve their food, they couldn’t exactly toss it in the refrigerator like we do today. Instead, they relied on fermentation to get them through the lean times. And though our approach to food preservation has decid-edly modernized, there is no shortage of reasons why foodies and healthy-minder shoppers still reach for fermented foods.

First, fermentation can completely transform foods (compare cheese and milk for one easy example). It also enhances ordinary ingredients, yielding unique flavors and properties that can only be achieved by fermentation (think sourdough bread). But perhaps most importantly, fermentation also brings a host of health benefits to the table—from the resveratrol in wine to the B12 in tempeh, fermentation offers whole-food sources of vital nutrients, and its second-to-none probiotic content enhances digestive wellness and immunity in one fell swoop.

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fermentation: crash courseby ThE NuMbERs

estimated fermented market size in 2020

fermented market size in 2015

of artisan pickles (out of nearly 200) on the National Restaurant Association’s 2016 What’s Hot report

bacterial cells in the human gastrointestinal tract

10 trillion

Number of nutritional and recipe books covering fermented foods on amazon.com

FERMENTaTioN 101

What it is: Fermentation, by definition, is a natural metabolic process that converts a carbohydrate into an alco-hol or acid. It’s easy to see this process in a product like yogurt, which is essentially fermented milk. In this example, the process introduces bacteria to the milk, partially digesting it and creating lactic acid. The result? A completely transformed taste and consistency, with additional nutrients, that we recognize as yogurt.

Where you’ve seen it: That delicious glass of wine? Yogurt, kefir or kimchi? Funky too-old leftovers abandoned at the back of the fridge? For better or worse, that’s all fermentation in action.

How it works: Fermentation is impossible without a catalyst, and that catalyst is bacteria, fungi or other microbial life. It might sound unpleasant, but it’s the delicate balance of spoilage and fermentation that allows the positive benefits of microbial growth to occur.

How it helps: Anti-nutrients like phytates and lignans bind to nutrients—

from amino acids to zinc—and can slow their absorption in the body. Fermentation breaks down these anti-nutrients so the nutrients within are ready for absorp-tion. Bonus: Fermentation also increases the production of new antioxidants, ones that are more powerful and better absorbed than their unfermented counterparts. Plus, bacterial content often means a probiotic boost.

What’s available: Today, there’s truly no limit to the range of fermented ingredients available in the supple-

ment market. From hyaluronic acid and green tea to xylitol, vitamin K, and glucosamine, fermented

alternatives are popping up across the nutritional spectrum.

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$17billion $21 billion

2,000+

18 rank

boNus!Fermentation’s probiotic boost also improves overall gut health, equipping your body to more efficiently absorb other nutrients as well.

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powER up wiTh FERMENTEd pRoTEiNWhat comes to mind when you think of fermentation? Beer and wine? Sauerkraut? Well, what about protein supplements?

When protein-rich foods are fermented, and their anti-nutrients are destroyed, their benefits are compounded. Here’s what fermented protein can bring to a diet:

Increased digestive health Enhanced absorption of nutrients across the board Strengthened immune support

The good news is that increasing the amount of fermented protein in your diet is simple. Not only are there loads of whole food options, but supplements, too, tap into the power of fermented protein to offer functional foods, grab-and-go snacks such as bars and supplements in the forms of convenient powders (just add to a smoothie and voila!).

FERMENTaTioN supplEMENTaTioN Though fermentation is often associated with food, fermented ingredients are making their way into the supplement market. Here are the top five reasons fermented supplements deserve a place in your plan:

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fermentation: beyond food

1 The diets of our ancestors were comprised of up to 30 percent fermented food.

We’re willing to bet you aren’t eating that much sauerkraut.

2 The Standard American Diet is loaded with processed and refined foods. Not only does

this mean that many of us lack essential nutrients, but the nutrients we are getting often aren’t metabolized in the most efficient way. Fermented supplements can boost nutrient intake and ensure optimal absorption.

3 Agriculture isn’t what it used to be. Today, much of the nutrients and beneficial bacteria that

used to be in the soil just aren’t there anymore; and the long distances our foods travel cause nutrient potency to suffer. Fermented supplements can help make up this difference.

4 Sensitive to dairy or sodium? Whole fermented foods might not be an

option, so supplementation is key to getting critical nutrients in your diet and boosting nutrient absorption.

5 Heavy reliance on antibiotics, chemical cleansers and

over-sanitation takes its toll on immunity by reducing essential bacteria to critically low levels. Fermented supplements can help you reinstate these bacteria.

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whaT’s hoT iN FERMENTaTioN? Scan the shelves of any grocery store, and it quickly becomes obvious that bold flavors are here to stay (see: sriracha-flavored everything). In fact, a report released last year from Packaged Facts found that over half of all consumers are seeking bold flavors. Luckily for them, fermented foods are hitting the shelves like never before, offering new flavor options and artisanal appeal. Here are some of the biggest trends in fermented foods today:

Craft pickles: New combinations, through vinegar and natural fermentation, are popping up in upscale restaurants and trickling down into retail offerings and the fast-casual restau-rant segment.

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Tempeh and miso: Tempeh, a loaf-like fermented soy-bean food hailing from Indonesia, and miso, a Japanese seasoning, are gaining popularity following the surge in demand for wasabi and sriracha.

54 Small-batch whiskey: When

it comes to spirits, it’s all about artisanal. Smaller manufacturers and specialized batch distillations are upping the ante in drinks and boosting whiskey’s relevance in cuisine.

Greek yogurt: Its creamy texture, tart flavor and impressive health scores (such as 18 grams of protein in 6 ounces and loads of healthy probiotics), Greek yogurt consumption has exploded in recent years. Plus, it’s versatile! You can now find it in a range of flavors—including savory—and use it as a healthy alternative when cooking or baking.

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Korean kimchi: Korean pickled veggies are a staple in the region’s cooking. Today, kimchi’s probiotic content and zesty flavor are attract-ing fans worldwide.

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Top 5 fermentation Trends

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pRoTEiN

Blocks absorption

Traps the nutrients

within

Proteins are protected by a mesh-like barrier called anti-nutrients.

Highly bioavailable to maximize protein and

nutrient absorption

Improves overall gut health

Valuable protein is

undigested

whaT wE NEEd To kNow:

FERMENTEd pRoTEiN caN: Amplify nutrition by breaking down foods and making them easier to digest

Improve digestion and gut health by removing anti-nutrients

Boost immunity by introducing beneficial microflora to foods

whaT To kNow: When looking for a fermented protein, look for what you would in any protein— a full amino acid profile

Seek out more than one source of vegan protein

If it’s milk based, look for lean and sustainable options

ThE aNswER: FERMENTaTioN

No bloating and easy to digest

Protein is an essential component of a healthy diet.Protein is an essential component of a healthy diet.Protein is an essential component of a healthy diet.Protein is an essential component of a healthy diet.

Why you need

FERMENTEdwhaT wE kNow:

Protein is an essential component of a healthy diet.

whaT wE kNow: whaT wE kNow:

Causes bloating and gas

Protein is an essential component of a healthy diet.Protein is an essential component of a healthy diet.

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VeganBrown riceSkip the empty, simple carbohydrates in white rice and reach for fiber-rich brown rice, instead.

why it’s great for you: Fermenting removes brown rice’s phytic acid and replaces it with gut-friendly bacteria.

QuinoaArguably the “it” grain of recent years, quinoa is rice’s nuttier, crunchier cousin.

why it’s great for you: Notably rich in magnesium, quinoa is also consid-ered a complete protein because it contains all essential amino acids.

Mung beanCook these sweet, nutty beans with veggies, ground them into flour or puree them into a spread.

why it’s great for you: It’s an excellent source of fiber, complex carbs, iron and other vitamins and minerals.

Pea proteinCheck out this protein-category newcomer if you’re looking for subtle, allergen-friendly sweetness.

why it’s great for you: It’s easily absorbed, non-GMO and tolerated by dairy- and gluten-sensitive eaters.

HempFoods made from hemp seeds and their oil are derived from the Cannabis sativa L plant (currently illegal to grow in the US without a special permit).

why it’s great for you: Hemp seeds are known for their high levels of vitamins A, C, and E as well as protein and fiber.

SpirulinaFind this blue-green freshwater algae in the supplement aisle, in pill or powder form.

why it’s great for you: Chlorophyll, which gives spirulina its green color, eases inflammation, promotes wound healing and counteracts free radicals with potent antioxidant power.

FERMENTaTioN shoppiNg lisTWhether you’re looking for plant-based options or are open to non-vegan sources, there are a variety of high-protein ingredients that you can find in supplements.

Smart-shopper note: When shopping for a protein supplement, look for one that contains two or more of the following vegan protein sources. Non-vegan

Greek yogurtThicker and tangier than conventional yogurt, Greek varieties are popular in their cup-serving packaging—but are also popping up in smoothies, parfaits, frozen yogurts and even supplement powders.

why it’s great for you: All yogurts boast calcium, potassium, protein and vitamins, but Greek yogurt is lower in lactose and higher in protein than others.

KefirUse this tangy, fermented milk product in smoothies or salad dressings.

why it’s great for you: It’s filled with probiotics to help with digestion, with bonus calcium, protein and potassium content

protein content: One cup of kefir (made with whole milk) has about 10 grams of protein.

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iNTRoduciNg FERMENTEd FoodsReady to add fermented proteins to your diet? Here’s what you need to know:

diy Tips FoR FERMENTiNg aT hoMEIf you’ve found yourself thinking that anything Ancient Man could do, you can do better, you’re not completely wrong. Fermenting food is actually pretty straightforward. As long as you have some basic ingredients and an air-tight jar (and patience … it is a virtue!) you’re well on your way to enjoying delicious fermented protein right from your own kitchen. Just remember to …

Start simple. Sauerkraut is a popular place to start, because cabbage has such high water content that it basically creates its own brine.

Keep an eye on it. There might be bubbling. There might be an odor. This is all normal, and it’s just the bacteria letting you know that it’s gone to work.

Be patient. The longer you ferment a food, the deeper the flavor it will have. Need to slow down the process? Throw it in the fridge.

When it doubt, throw it out. The old adage rings true for fermented foods. Though bacteria is good, mold is bad. If you see mold growing, you should start over. And though fermented foods will have an undeniable odor (vinegary, sour), it shouldn’t be unpleasant or rotten.

Start slow. If your body isn’t used to a hefty dose of probiotics every day, start with just one serving. Slowly ramp up to a few servings of fermented foods each day.

You can’t have too much. Since our bodies can tolerate billions of bacteria, you technically can’t overdo it. So, chow down until your gut’s content.

Fermenting at home is easy. In many cases, all you need is a jar and time. (More on this in a bit!) But remember to take time to learn the right ways to ferment—when done improperly, it can spoil food.

There’s the convenience factor. Fermented food doesn’t have to be slow food. Throw some Greek yogurt in your morning smoothie or reach for a grab-and-go bar loaded with fermented proteins.

(Tip: look for bars with high fiber to feed those newly introduced gut microbes.)

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applE aNd oNioN Miso picklEs

1 firm Granny Smith or Pink Lady apple2 red onions, sliced 1/4-inch thick3/8 teaspoon fine sea salt1/4 teaspoon freshly ground coriander seeds1/4 teaspoon freshly ground cardamom seeds (without pods)2/3 cup garbanzo bean miso

1. Peel apple and slice into 1/2-inch wedges. Toss apple, onion, sea salt and spices together.

2. In a glass or food-grade storage container, combine apple mixture with miso. The key is to get the miso on top, with the apple and onion beneath it. Cover and refrigerate for two days. The miso’s salt will extract liquid from the apple and onion over time.

3. Rinse fruit and onion slices with water until miso is gone. Slice or chop pieces into petite sizes.

Quick Tip: skip ThE oNE-iNgREdiENT pRoTEiN powdERs

Achieving high-protein content with just one scoop of powder is tempting. And luckily, protein powders have their place as part of a nutritionally balanced diet of whole foods. However, something to note is that often they include just one ingredient, which can lead to intolerance when consumed day after day. This means that your body may not break the ingredient down as effectively over time. Shopper’s tip: Stock up on a variety of protein-rich foods or reach for a multi-ingredient powder to minimize sensitivity and maximize nutrition.

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get cooking!Easy recipes featuring fermented protein.

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Easy kEFiR Tips

Don’t have time to ferment at home? Fear not! There are many easy ways to integrate protein-rich kefir—easily found at most grocery stores— into the foods and snacks you already love.

Mix it into smoothies. Mix kefir with equal parts orange or pomegranate juice, frozen blueberries, a dash of vanilla extract and a pinch of stevia (or other sweetener) to taste.

Substitute for buttermilk in pancakes. Mix 1 cup plain kefir, 1/2 cup white whole-wheat flour, 3/4 cup quick-cooking oat-meal, 1 small egg, 1/2 teaspoon baking soda, 1/2 teaspoon sugar and 1/4 teaspoon salt. Dollop and cook … and indulge!

Dress it up. Pass on the sour cream, and opt for a drizzle of kefir on baked potatoes or fish tacos. Blend it with mayonnaise, a dash of cider vinegar, minced onion and pressed garlic to make an easy ranch dressing. Or, toss with shredded carrots and cabbage for a light coleslaw.

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a NoTE oN ThE palEo TRENd

Though fermentation is gaining steam as a trend in its own right, part of this momentum is thanks to the overall surge in people following the Paleolithic Diet, or Paleo Diet, which mimics the foods and eating habits of our hunter-gatherer ancestors.

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spicy kiMchi

For this recipe, you’ll need two or three pint-size jars with screw-on lids.

1 large or 2 medium heads Napa cabbage, washed

3 tablespoons coarse sea salt

4 cloves garlic, peeled and roughly chopped

3 tablespoons chopped fresh ginger

1 leek, washed and sliced

2 whole red chile peppers (remove seeds for less heat)

1 tablespoon low-sodium tamari

1 tablespoon rice vinegar

1. Halve cabbage and remove core. Cut into 1-inch slices and place in a large bowl. Sprinkle with 3 tablespoons sea salt. Use a plate or other weight to press cabbage down for at least 2 hours. Rinse cabbage, being sure to squeeze out excess moisture.

2. In a food processor, blend garlic, ginger, leek, chiles, tamari and vinegar until finely chopped and mixed (nearly a paste). Thoroughly mix cabbage with garlic mixture and place into clean jars. Pack vegetables tightly into jars to remove air bubbles, pressing down until brine rises. Pour in remaining liquid if needed, leaving at least 1 inch at the top. Cover jars tightly.

3. Allow kimchi to ferment at room temperature for 48 hours, and then transfer to refrigerator, where it will continue to slowly ferment and intensify. Refrig-erated, kimchi will last at least a month.

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Two soy Tikka Masala

3 tablespoons olive oil

1 large red onion, finely chopped

16 ounces gluten-free tempeh, cut into 1/2-inch cubes

1 tablespoon minced garlic

1 tablespoon garam masala

1 tablespoon curry powder

1 tablespoon ground flaxseed

1 (28-ounce) can diced tomatoes

1/2 cup low-sodium vegetable broth

1 cup edamame (shelled soybeans), thawed if frozen

1/2 cup plain whole-milk kefir

1/4 teaspoon salt

2 cups cooked brown rice

1/4 cup chopped fresh cilantro

1. In a large skillet, cook onions in hot oil over medium heat, stirring occasionally, for 5 minutes or until onions start to brown. Add tempeh, garlic, garam masala, curry and flaxseed. Cook, stirring constantly, until spices and garlic are fragrant, about 1 minute.

2. Add diced tomatoes and broth. Bring to boil; then reduce heat and simmer, uncovered, for 15 minutes. Add edamame and continue to cook until tender, 5 to 7 minutes. Remove pan from heat and cool mixture for about 5 minutes.

3. Stir in kefir and salt. To serve, spoon tikka masala over rice and top servings with cilantro.

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sTRawbERRy-MiNT sMooThiE

1/2 ripe banana, chopped

1/2 cup quartered fresh or frozen strawberries (about 3 large strawberries)

2 mint sprigs, tough stems discarded

1/4 cup plain Greek yogurt

3/4 cup fresh orange juice

1 scoop Genuine Health fermented vegan proteins+ vanilla or unsweetened

1. Add ingredients to the blender in the order listed.

2. Pulse, pour, and enjoy!

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cREaMy chERRy kEFiR pops

2 cups fresh pitted cherries

2 cups plain, unsweteened kefir (dairy, goat or coconut)

2 tablespoons agave or brown rice syrup

1 1/2-2 teaspoons almond or vanilla extract

1. Put cherries and kefir into a food processor and process until cherries break down and kefir turns pink. Add sweetener, extract, and a pinch of sea salt; pulse until blended. Pour mixture into eight 3-ounce pop molds and freeze completely, about 3 hours.

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gENuiNE hEalTh kEy liME VEgaN pRoTEiN biTEs1 cup almonds

1 ½ cup medjool dates, pitted

1 scoop Genuine Health fermented vegan proteins+ vanilla or unsweetened

3 key limes, zest and juice

½ cup unsweetened coconut

1. Place almonds in the bowl of a food processor. Pulse until finely chopped.

2. Add dates, fermented Vegan proteins+, lime zest and juice. Pulse until mixture begins to stick together in clumps.

3. Roll dough into balls and toss in shredded coconut

gENuiNE hEalTh go-go baNaNa VEgaN pRoTEiN sMooThiE1 cup coconut milk

½ cup water or liquid of choice

1 banana, preferably frozen

1 Tbsp almond butter

1 Tbsp coconut oil

3 mejool dates, pitted

1 scoop Genuine Health fermented vegan proteins+ vanilla

1 pinch of ground nutmeg

Handful of ice

1. Place all ingredients in a blender. Blend on high until creamy.

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