It's not rotten ... It's "fermented"

Fermentation in food processing is the conversion of carbohydrates to alcohols and carbon dioxide or organic acids using yeasts, bacteria, or a combination thereof, under anaerobic conditions. Fermentation usually implies that the action of microorganisms is desirable. The science of fermentation is also known as zymology. - from Wikipedia

One of the reasons that this blog was named Accidental Yummy! is that as I began my adventure into "healthy eating" I was delighted to find that many of the foods I already ate and loved, were actually incredibly healthy. My mom's family is Czech and I grew up eating cabbage, lots of cabbage in a variety of forms ...  boiled cabbage, sweet and sour red cabbage and of course sauerkraut. In fact, my favorite dish my mom made was pork roast and sauerkraut with dumplings. I remember my Grandpa Cherny saying "I like cabbage, but it doesn't like me", I didn't really understand what it meant, but he said it each and every time he was about to eat cabbage. As it turns out grandpa, cabbage LOVES you ... particularly in its fermented form ... but first ...

Probiotic vs. Prebiotic

Probiotics - friendly microorganisms inhabiting our digestive tract that aid digestion and may have additional health benefits.
Probiotics bacteria and yeast that reside in our intestinal tract. Probiotics get into our gut from foods we eat or supplements. Food that are cultured or fermented have probiotics:

Foods with probiotics include:
  • yogurt, kefir, and buttermilk
  • aged cheese such as cheddar, Gouda, or Parmesan
  • sauerkraut, kimchi and other pickled versions of veggies
  • sourdough bread
  • miso (fermented barley or soy or rice)
  • tempeh – fermented soy
  • kombucha – a fermented tea that is gaining in popularity in the US
  • beer, wine
Prebiotics - non-living, non-digestible carbs that serve as food for Probiotics.
Unlike probiotics, these are not alive. Most prebiotics are some form of fiber. Our body does not digest fiber, but the bacteria in our gut, including the probiotics, digest the fiber. Feeding these helpful bacteria keeps them doing what they are supposed to do in order to help our health.

Foods with prebiotics include:
  • raw chicory root – the top source, with almost 60% fiber
  • raw Jerusalem artichoke
  • raw garlic, leeks, and onions
  • whole wheat and oats
  • legumes/beans
  • bananas
  • berries
  • asparagus
While most of us are aware that it is important to eat a high-fiber, "prebiotic" diet many miss the fact that without the "pro" we simply are not getting the maximum benefit of the "pre". (were you aware that human breast milk contains both prebiotics and probiotics? that should tell you something right there)

One of the main benefits of eating fermented, probiotic foods is that they work in conjunction with
the soluble fiber, prebiotic foods we eat to aid in digestion and "keep things moving", as it were.

But for me, as a diabetic, the reason I make every effort to eat at least one (often two) fermented foods a day is the research that indicates that the acids in fermented foods actually block carbohydrates from entering the blood stream and being converted to glucose and that benefit might actually carry over to the next meal ... how cool is that??? But ... these acids also lower "bad" LDL cholesterol while raising the "good" HDL cholesterol. I know, right? Win, Win!
Researchers at Cornell University are conducting studies to see if probiotics may hold promise as a possible "remedy" for diabetes ... link to press release



My  "diet" includes sauerkraut and/or yogurt, daily. And when I can afford it I buy kefir to use in my daily protein "shake". I also eat various pickled vegetables and eat a pretty good amount of aged cheeses and if I can find good kimchi ... Oh My, ain't nothing better!

BTW ... if you are interested in trying kefir and you have a Trader Joe's nearby I suggest you give their brand a try ... it's $2.99 a quart (here in California) and it came in as the best in a SF Chronicle taste test of 10 different brands.

Enjoy!




Sally's Cold Green Bean Salad

Here is a low carb recipe I picked up from my sister ...
  • 2 lbs. whole fresh green beans (ends trimmed)
  • 1 tsp. dijon mustard
  • 1 tbsp. white wine vinegar
  • salt and pepper to taste
  • 1/4 cup extra virgin olive oil
  • 3 tbsp. minced fresh mint leaves
  • 1/2 cup finely chopped red onion
In a kettle of boiling water cook the beans for 2 to 4 minutes, or until they are crisp-tender, transfer them with a slotted spoon to a bowl of ice and cold water to stop the cooking, and drain them well. Pat the beans dry with paper towels and chill them, covered, for at least 3 hours or overnight. 
In a large bowl whisk together the mustard, the vinegar, and salt and pepper to taste, add the oil in a stream, whisking, and whisk the dressing until it is emulsified. Add the beans, the mint, and the onion and toss the mixture until it is combined well.
Now this makes a lot, so you can adjust the quantities but it does improve "with age" (up to about a week) and having this on hand makes an excellent low carb snack or addition to an otherwise humdrum meal.

Here is the nutritional breakdown for the entire recipe:
  • calories - 805 kcal
  • carbs - 73 grams
  • protein - 18 grams
  • fat - 57 grams
For a 1 cup (4 oz) serving divide by 8, so ...
  • calories - 100 kcal
  • carbs - 9 grams
  • protein - 2.25 grams
  • fat - 7 grams
Trust me on this ... crazy yummy.
enjoy!