3. Sauerkraut - Plain, Spiced, add additional veggies or fruits
4.Kombucha - Plain, Spiced or Fruit additives
5. Beet Kvass - Plain, Mint, Spiced
Why have I selected these five PRF and made them FABULOUS? These five are gateway foods for many people in to the world of fermentation. These five recipes are simple, easy to access ingredients, as well as enjoyable to eat. The fabulous five are basic recipes that will serve as a solid foundation for more complex and unique flavors and reactions. Here we go!!
Where to Buy Probiotic Rich Foods
Probiotic Rich Foods must be carefully sought out in our food markets today. Due to pasteurization, food manufacturing process, and preservatives, most of the microbes from our food are being altered and or grossly depleated by the time our food reaches our table. When we eat food from bags and boxes intended to be helpful and easy to access, we are unfortunately getting minimal to no microbial benefits as well.
Whole Foods, including carbohydrates, proteins and fats are loaded with microbes. You will find these foods all over your supermarket. Yogurts and jarred foods in the supermarket need to be carefully reviewed because of their processing. Yogurts will be weaker if they are not homemade and you will benefit more from the protein content then the bacteria. Jarred foods will typically have iodine and or vinegar added; such as pickles, sauerkraut, and pickled foods. Unfortunately, iodine and vinegar kill bacteria and you will no longer have a probiotic rich food but only a digestable carbohydrate.
I would like to start a list on this website of probiotic rich foods that are beginning to be sold in our markets. Presently there is a company called Farmhouse Culture, that is available at Whole Foods who make probiotic liquid shots. At Costco, there is a terrific sauerkraut called "Wildbrine.". Additionally, you can find a probiotic rich drink called Kombucha in Costco. They sell the GT's brand and it is called Gingerade. It has fizz and a delightful ginger taste and sells for about $14.99.
A great place to seek out PRF is your local Farmer's Market. In Arizona, we have a company called Garden Goddess and the owner Suzette Smith, is doing an amazing job of making PRF in her sauerkraut and beet kvass. You can find her at www.gardengoddessferments.com or send her an email at firstname.lastname@example.org.