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Angie Needels / Director

angie@mamakai.org / 510-325-4785

 

 


Berkeley, CA

510-325-4785

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Blog

Nourishment and Support for Growing Families

Kid Friendly Cultured/Fermented Foods

Angie Needels

 

Cultured and fermented foods are health promoting, especially for the digestive system and overall immune support. They increase enzymes and vitamins in foods we eat and make those nutrients more bioavailable to the body. Many traditional cultures from around the world have had cultured and fermented foods in their diet for thousands of years, not only to preserve foods in off seasons, but to increase vitality and immunity in a symbiotic relationship with nature.

Try your hand at making cultured/fermented foods easily in your own home kitchen or purchase raw (unpasteurized) fermented foods at natural grocers and farmer's markets. Check out...

Chris Kresser - Fermentation Ninja
Fermenting with Karen Diggs
Nourished Kitchen
Weston A. Price - Lacto-Fermentation

Want to get more fermented or cultured foods in your kid's diet? Here are a few simple ideas... 

1. model for your kids by eating cultured/fermented foods yourself
2. pour juice from cultured veggies on other foods or warm soups
3. pickled cucumbers and cultured carrots are the most kid-friendly
4. chop cultured veggies into small chunks and add to dishes like salads or sides
5. transform basic condiments like ketchup, mustard, relish, mayo, salsas and barbecue sauce into lacto-fermented versions
6. add carrots, apples and/or ginger to cultured recipes to add a bit of a sweet flavor
7. make dips with crème fraiche, whey or juice of cultured veggies mixed in
8. add a little whey, honey and lemon/lime juice to child's water
9. add miso or traditionally brewed tamari to soups or sipping broth
10. ferment thinly sliced veggies then dehydrate into chips
11. add crème fraiche or kefir to any dish like soups or on eggs/scrambles
12. make salad dressings, dips and sauces with lacto-fermented beverages, juices, veggies, relishes, condiments and chutneys
13. raw milk cheeses and cultured butter
14. substitute mayo with crème fraiche
15. kefir or kombucha gummies
16. fruit lassi (yogurt drink blended with fruit)
17. make fruit leathers with cultured fruits
18. add cultured fruits and chutneys to the top of gluten-free pancakes/waffles or on top of yogurt or porridge
19. make cultured applesauce with powdered probiotic starter or whey
20. make smoothies, popsicles or ice creams/sorbets with water or dairy kefir
21. culture coconut milk with dairy kefir grains or powdered probiotic starter

NOTE - For those that don't do well witb eating dairy may be able to handle dairy products that are fermented or cultured like yogurt, kefir, crème fraiche, raw cheeses. Also goat's milk and sheep's milk are often more digestible than cow's milk dairy. 

RESOURCES/BOOKS:


Wild Fermentation and The Art of Fermentation by Sandor Katz
Nourishing Traditions by Sally Fallon
The Essential Book of Fermentation by Jeff Cox
Cultures For Health - buy cultures & 'How to Videos'
Kraut Source (Story) - How To Make Real Pickles 

Fermented Stuffs

Cultured
Zukay
Cowgirl Creamery
Farmhouse Cultures
Farm to Fermentation Festival

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From the Old Ways,
Primal Mama / primalmama@mamakai.org
Angie / angie@mamakai.org

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Thanks to PickleBiotic for a super fabulous photo of home fermented pickly goodies!