Lunchbox, Cultured Foods

Today I want to discuss probiotics a bit. (Since I added some yummy yogurt to the box today). Probiotics have become more mainstream, nutritionally, in recent years, and for good reason. More and more research is coming out linking the bacteria in our digestive system to mental health, immunity, development, cancer prevention, nutritional absorption, etc... 

When I look at diet, I try to look back at how our ancestors ate, before advent of processed, chemically made "food." How did they preserve their food for winter, with nitrate preservatives, chemicals, and vacuum sealing. Many of the methods they used required fermentation, or the bacterial culturing of our foods. Almost every culture across the globe and in history had at least one version of a fermented or cultured food they consumed regularly. This is a gap in our modern diets. Rarely are people making their own fermented vegetables, kefir, yogurts, sausages, sourdough breads, etc... It is a lost art, but many of you are helping to bring it back, as I know from Facebook!

Culturing your own foods is way easier and safer than you think (for those of you who do not). I almost always have a jar of something on the counter. My husband has threatened to buy my a fermentation fridge if I don't stop...I'm still waiting!
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So, Why Bacteria

In a world obsessed by anti-bacterial this and anti-bacterial that, over washing, and over medicating, it has become even more important to consume probiotics in some form. When we are born, we are sterile, we need to be inoculated with bacteria to develop proper digestion, and immunity. We most often get this from being born. Babies born via Cesarean do not get this bacterial inoculation from the start (so probiotics are more important for them). Breastfeeding is our next access to probiotics. By suckling on a mothers breast, a baby consumes bacteria off of her skin. Babies who are not breastfed, are less likely to be orally exposed to good bacteria. These cesarean born children, alone, are up to 20x more likely to develop a chronic immune relate disease.

​Science has discovered, already, a variety of benefits to having a healthy gut flora. I am sure there will be more.

• Gut bacteria help to prevent inflammation and cell mutation in the digestive tract. Digestive disease is more common in those who do not consume enough probiotics, or have been on long courses of antibiotics. Some studies show significant improvement in those suffering from; Chrohn's, IBS, Lactose Intolerance, etc...
• Lowers Cholesterol: Odd correlation, I know. Here's how. Bile in the digestive tract can be reabsorbed, but it is converted into bad cholesterol in the process. Healthy gut flora prevents this bile uptake.
• Lowers Blood Pressure: Another odd correlation. Naturally fermenting foods, specifically dairy, produces naturally occurring ACE inhibitor like compounds.
• Immunity: These little microscopic bacteria are our first line of defense against the world of bad microorganisms. Our natural flora provides an increase in IgA response, phagocytosis, and signals the production of killer cells.
• Prevention of Cavities: Yes, there are bacteria in our mouths (they are EVERYWHERE, kinda cool and creepy at the same time). We spend so much time cleaning our mouths. We know that BAD bacteria are associated with cavities, but often these bacteria are overgrown because of high sugar diets and killing off of our natural probiotics. Streptococci bacteria are the main cavity culprits. Lactobacillus and Bifidi bacteria fight the streptococci bacteria and keep them in check. So far, knocking hard on some wood right now, I have never had a cavity, and neither have my children. I like to think it is partially because I grew up eating Kim Chi, homemade, bubbly, delicious Kim Chi. This was a staple in our home, and was eaten daily.
• Reduce Inflammation: Most of the inflammatory responses associated with probiotic recovery, are really allergy responses from the digestive system. Things like eczema associated with lactose allergies, IBS from food allergens, etc...
• With a rise in depression and anxiety, I find the news of the probiotic and mental link to be fascinating. We, as a modern society, eat very little the way of fermented/cultured foods, and we have a staggering amount of people (scarily, many children) being diagnosed with depression and heavily medicated with anti-depressants. Newer research points to a link between the bacteria in our digestive system and the increased rates of depression, specifically in children. 
• Not to mention that fermenting and culturing food improved their nutritional value.

​Click here to see a range of research and article on the subject.

How to increase your Probiotics

As many of you know, I really do not like supplements. I feel they are, really, sub-par to the quality you get from your food. That doesn't mean that I am ant-supplements. I believe, like medication, they have their place and can be very beneficial and lifesaving if used correctly. I do not like the daily multivitamin!

Probiotics are one of those to me. I really believe it is best consumed in the diet. It is important to TRY to get one serving of cultured foods daily. Do I, NO! I try though. I go through good periods, and bad periods. So, how do you get it through your diet. 

• Cultured Dairy: This has been a staple in cultures all around the world for centuries. Vikings, Nepalese, Mongolians...they all consumed some form of fermented dairy products almost daily. This could be Yogurts, Kefirs, Bonny Clabber, Sour Creams, Cultured Buttermilk, etc...
• Cultured Vegetables: This is a really easy one for you to start at home. It is honestly silly simple, and anyone can do it. During the summers, when the garden is going, I have at least 5 jars on the counter at any given time. I use whatever I have, kale, cabbage, beets, etc...This has been a staple, in some aspect, in cultures around the world as well; Kim Chi (See my Grandma's Homemade Kim Chi Recipe), Sauerkraut, Borscht, Salsas, Chutneys, etc...
• Cultured Meats: This one can be a bit scary, if you are doing it at home, but if you are brave and want to try it let me know how it works. I have a fermented corned beef recipe I have been dying to try for years now. Historically, smoking, salting and culturing meats was how people preserved for the winter. The Inuits were masters of this art. Many traditional Inuit delicacies are fermented meats, like Kiviak (little birds fermented whole in a seals skin). That's a bit much for Fort Collins fermentation, I believe. Your options: home cured and smoked pastrami,  Natural Salami, etc...
• Cultured Grains: This one is easier and honestly makes bread much more delicious...Sourdough! Homemade sourdough bread is full of probiotics, and increases the nutrition of the grains. 
• Kombucha: The possibilities are endless when it comes to fermentation. Try a Kombucha Scoby and see what kind of creations who can make. I have a good friend who is really into it, and she brings some of the most amazing flavored Kombucha's I've ever had. Much better than store bought, but that is good too.

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Main Lunch:

• Sweet Potato and Wild Rice Salad: This is a great little number. Another of those grain salads that gets better the longer it sits in the fridge. Simple ingredients, with a slight sweetness that my kids love. It's a combination of Wild Rice, Sweet Potatoes, Apples, Raisins, Onions, Orange Juice, good Oils, and seasonings. Click here for my recipe.
• Nancy's Cultured Sweet Cream: I really do like this brand for a number of products. This is a full fat, creamy yogurt basically, that is sweetened with honey.

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Snack Time:

• Fruit and Cheese Plate: Ha, I like to make things sound a little fancier when I tell M1 what she has packed. In reality I threw some olives and roasted garlic (M1 is obsessed with the olive bar roasted garlic cloves. I have to watch her or she will eat an entire pint in one sitting...this did happen and she smelled of garlic for a couple of days), a tub of fresh mozzarella, and smoked mozzarella with tomatoes, and some dates.