Reduce Calories & Increase Nutrients Just By Using This Simple Food Prep Technique

Some things are just so simple we wonder how we made through life without knowing about them before.

Did you know that you can actually reduce the calories (although I’m not a proponent of counting calories) and increase the nutrients (I’m all about this) and improve thedigestibility of a food (also all about this) just by using a simple food preparation technique?  It’s not steaming, or baking instead of frying,  it’s…fermenting!

Fermenting or culturing raw veggies and certain liquids turn those foods/drinks intowonder foods.  Just providing a culture starter (not even necessary for cabbage) and letting the food/drink sit out on the counter for bit (anywhere from 7 hrs to 4 weeks depending on the food/drink), you end up with an easily digested, nutrient-dense, probiotic powerhouse.  During the fermentation process, the good bacteria in the culture starter feed on the natural sugars in the foods, grow and multiply.  They start the “digestive process” and greatly increase the vitamin content.  

Eating cultured food/drinks also increases the digestibility of the food with which it is consumed.  Including a small amount of cultured food (e.g., 2 Tbsps) or drink (e.g., 2 oz) with  each meal allows greater digestion of the meal and thus, greater absorption of all the vitamins and minerals contained in that meal.  Plus, it helps to continually build up the beneficial flora in your gut that is so critical that, as a group of 100 trillion or so, they function as an actual organ of the body.  Levels of this microflora need to be maintained in order for this “organ” to function properly.  And, just what does this “organ” do?

  • Aids in overall digestion and nutrient absorption
  • Produces hormones
  • Synthesizes and metabolizes cholesterol
  • Controls glucose levels
  • Synthesizes protein
  • Synthesizes Vitamins B1, B2, B5, B12, folate, biotin and K2
  • Ensures normal bowel functioning
  • Makes short-chain fatty acids that serve as a sort of food for the intestinal lining
  • Regulates pathogen (bad bacteria) growth by competing for food and space – (i.e., crowds them out)
  • Protects against the degenerative diseases of aging

Just some of the health challenges associated with a low level of beneficial microflora:

  • Food allergies
  • ADHD
  • Leaky, inflamed, and wounded gut syndrome (Leaky Gut Syndrome)
  • Headaches
  • Colon cancer
  • Adrenal fatigue
  • Obesity
  • Heart disease
  • Arthritis
  • Infections such as candida
  • Acne
  • IBS

See, those little buggers actually are quite important.  Try incorporating more culture in your diet on a regular basis by eating/drinking:

  • raw sauerkraut (Bubbies brand or make your own), kimchi
  • organic, fermented soy: miso, tempeh
  • unsweetened, organic, non-pasteurized yogurt and kefir
  • young coconut water kefir
Try this: Make Your Own Coconut Water Kefir
Buy ~4 young Thai coconuts and extract the water. Heat the
coconut water briefly to 92 F. Mix in a package of kefir
starter. Pour into a lidded jar and let sit out on the counter
for 36-48 hrs. Place in the fridge and enjoy a 2-4oz drink as
part of your morning routine.


My family has been making and drinking coconut water kefir for over a year now and definitely see its benefits.  I also try to eat a little raw sauerkraut with every meal, usually on my salad.  I actually find I can tolerate some of my allergy foods as long as I eat them with something fermented!  Recently I started making raw goat milk kefir as well.  (Even though we have dairy allergies, we are able to tolerate the goat kefir just fine.  Yay!)

I’m such a proponent of fermented foods that I recently signed up to sell Body Ecology products.  Donna Gates (author of The Body Ecology Diet) is one of my primary go-to resources.  My son doesn’t like my homemade coconut water kefir, but he loves the Body Ecology Cocobiotic.  (My daughter is the opposite, of course.)  Body Ecology is also the premier provider of kefir starter powder.  Let me know if you’d like to try any of the Body Ecology products.  If I can meet up with you, I can provide you a sample.  I also offer a 20% discount for first-time orders!

How ’bout you?  How can you add more cultured foods to your diet? Post your comment below.  I’d love to hear from you!

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