Fermented Dairy Free Foods: A simple recipe for school lunch

Probiotics, prebiotics seem to be all the rage these days. From food (obviously) to moisturizers, you seem them everywhere. But, I am not here to talk about face cream today. Probiotics as a vital source of nutrition is top of my mind today. For a long time I believed that we were missing out on valuable “friendly bacteria” that came from dairy sources of probiotics. However when I read more, talked to people I realized that probiotics were all around me and some already a part of our diet in the form of fermented foods.

Fermented foods have been a staple in diets across cultures for centuries, prized for their ability to enhance flavor, preserve nutrients, and promote gut health. With the rise in awareness of food intolerances, veganism, and the desire for diverse dietary options, fermented dairy-free foods have gained significant popularity. This blog post will explore the definitions of probiotics and prebiotics, list common fermented foods from around the world, and share a simple recipe for kid-friendly snacks that include fermented foods, with a special nod to Indian cuisine.

What are probiotics? Are they different from prebiotics?

Probiotics, to put it simply, are friendly bacteria that live in your gut and breakdown food to valuable nutrition for your body to thrive on. Prebiotics on the other hand are foods that supplement the growth & thriving of probiotics in your gut. These would be a layman’s definition for them and you can read more about them on this article published by the Mayo Clinic.

Probiotics are live microorganisms, often referred to as “good” or “friendly” bacteria, that provide health benefits when consumed in adequate amounts. These benefits primarily stem from their ability to maintain a healthy balance of gut flora, which is crucial for digestion, immune function, and overall well-being.

Prebiotics, on the other hand, are non-digestible food components, usually fibers, that feed these beneficial bacteria. Essentially, prebiotics act as food for probiotics, helping them to thrive and exert their positive effects on the gut.

How do fermented foods help your body?

Probiotics, often referred to as “good” or “friendly” bacteria, confer several health benefits when consumed in adequate amounts. Here’s how probiotics help your body:

1. Improving Digestive Health

Balancing Gut Flora: Probiotics help maintain a healthy balance of gut bacteria. An imbalance, where harmful bacteria outnumber beneficial ones, can lead to digestive issues like diarrhea, constipation, and irritable bowel syndrome (IBS). Probiotics restore this balance, improving overall gut health.

Enhancing Nutrient Absorption: Probiotics assist in the breakdown and absorption of nutrients. They help ferment certain fibers, producing short-chain fatty acids that nourish the gut lining and improve nutrient uptake.

Alleviating Diarrhea: Probiotics are particularly effective in preventing and treating diarrhea, including antibiotic-associated diarrhea, by restoring the natural balance of gut bacteria disrupted by antibiotics.

2. Boosting Immune Function

Stimulating Immune Response: Probiotics enhance the body’s immune response by stimulating the production of natural antibodies and immune cells. This makes the body more efficient at combating infections and diseases.

Barrier Function: Probiotics strengthen the gut barrier, preventing harmful bacteria and toxins from entering the bloodstream. A healthy gut barrier is crucial for a robust immune system.

3. Mental Health Benefits

Gut-Brain Axis: There is a strong connection between gut health and mental health, often referred to as the gut-brain axis. Probiotics can positively influence this axis, potentially reducing symptoms of anxiety, depression, and stress. Certain probiotic strains produce neurotransmitters like serotonin, which are essential for mood regulation.

4. Preventing and Managing Infections

Urinary Tract Infections (UTIs): Probiotics, particularly Lactobacillus strains, can help prevent and manage UTIs by maintaining a healthy balance of bacteria in the urinary tract. Probiotics can also help prevent and treat yeast infections by maintaining a balanced microbial environment in areas prone to such infections, such as the vagina.

5. Supporting Heart Health

Cholesterol Levels: Some probiotic strains can help lower cholesterol levels by breaking down bile in the gut, preventing its reabsorption into the bloodstream as cholesterol.

Blood Pressure: Regular consumption of probiotics has been associated with modest reductions in blood pressure, contributing to overall cardiovascular health.

6. Reducing Allergies and Eczema

Allergy Symptoms: Probiotics may help reduce the severity of certain allergies by modulating immune responses. They can decrease inflammation and the production of antibodies related to allergic reactions.

Eczema: In infants and children, probiotics can reduce the risk and severity of eczema by promoting a healthy balance of gut bacteria from an early age.

7. Promoting Weight Loss and Metabolism

Weight Management: Certain probiotics can help with weight loss and prevent weight gain by affecting the way the body absorbs dietary fats. They may also influence hormones related to appetite and fat storage.

Metabolic Health: Probiotics can improve metabolic health by enhancing insulin sensitivity and reducing inflammation, which are key factors in managing conditions like type 2 diabetes.

So should you be consuming probiotics or prebiotics then? The answer is BOTH!

Probiotic containing foods are typically fermented foods – yoghurt, pickles, sauerkraut, kimchi, miso & tempeh (fermented soy). Fermented foods come in various forms and flavors, reflecting the culinary traditions of different regions. Here’s a list of some popular fermented dairy-free foods from around the world:

• Kimchi (Korea): A spicy, tangy mix of fermented vegetables, mainly cabbage and radishes, seasoned with chili pepper, garlic, ginger, and other spices.
• Sauerkraut (Germany): Finely shredded cabbage fermented with lactic acid bacteria, offering a tangy flavor and crunchy texture.
• Miso (Japan): A paste made from fermented soybeans, rice, or barley, used extensively in soups and marinades.
• Tempeh (Indonesia): A fermented soybean cake with a firm texture and nutty flavor, often used as a meat substitute.
• Pickles (Global): Cucumbers or other vegetables fermented in a brine of water, salt, and sometimes vinegar.
• Idli/Dosa Batter (India): A fermented mixture of rice and urad dal (black gram) used to make light, fluffy idlis and crispy dosas, staple breakfast items in India.
• Injera (Ethiopia): A sourdough flatbread made from teff flour, serving as a base for various stews and dishes.
• Kvass (Russia): A traditional fermented beverage made from rye bread, offering a slightly tangy and refreshing taste.
• Kombucha (China): A fermented tea drink known for its slightly sweet, tangy flavor and effervescence.

Incorporating fermented foods in your child’s meals is easier than you can believe. Plus its even more simple to enhancing the nutritional value of these foods with some careful thought and mom’s magic. 🙂 Here is one such recipe we rely on in our house on school mornings.

Veggie-Filled Dosa Rolls full of fermented foods

Ingredients:

• 1 cup dosa batter (home made or store bought from brands like ID etc.)
• 1 small cucumber, julienned
• 1 small carrot, julienned
• 1 pickled gherkin washed off the brine and cut into juliennes
• 1/2 cup kimchi, chopped (ensure it’s not too spicy for kids)
• 2 tbsp hummus (optional) or avocado spread
• Edible oil for cooking
• Salt to taste

Instructions:

1. Prepare the Dosa:
   • Heat a non-stick pan over medium heat and lightly grease it with oil.
   • Pour a ladleful of dosa batter onto the pan and spread it thinly in a circular motion.
   • Cook until the edges start to lift, then flip and cook for another minute. Remove from the pan and let it cool slightly.
2. Assemble the Rolls:
   • Spread a thin layer of hummus or avocado spread (if using) over the dosa.
   • Arrange julienned cucumber, carrot, gherkins and chopped kimchi along one edge of the dosa.
   • Sprinkle a little salt to taste.
   • Roll the dosa tightly around the veggies and kimchi.
3. Serve:
   • Cut the roll into bite-sized pieces if desired and pack them in a lunchbox.

These dosa rolls are not only nutritious and packed with probiotics but also colorful and fun to eat, making them perfect for school snacks.

Incorporating fermented dairy-free foods into your diet can significantly boost your gut health and overall well-being. From tangy kimchi to savory dosas, there are numerous delicious options to explore. By understanding the roles of probiotics and prebiotics, you can make informed choices that benefit your digestive system and introduce these healthy foods to your children in fun and tasty ways.

This post is part of the #BlogchatterFoodFest by Blogchatter.