FOCUS ON FERMENTED FOODS Why Your Gut Loves Fermentation
SPICY GRILLED ITALIAN CHICKEN
• Yogurt
Today, many people are turning to fermented foods for their health benefits. Fermentation is an anaerobic process in which microorganisms like yeast and bacteria break down food components into other products. Most whole foods can be fermented such as vegetables, fruits, dairy, meat, legumes, and nuts. Though these foods hold many nutritional values on their own, through fermentation, they have the potential to carry additional health benefits.
Yogurt is made from fermented milk with lactic acid bacteria. The probiotics in this food help digest some of the lactose (milk sugar) in your gut. Not all yogurts contain probiotics, as some of the beneficial bacteria are killed off in the process of fermentation, so look out for ones that contain live cultures and sugars.
Ingredients
• 4–6 boneless, skinless chicken breasts • Sea salt and freshly ground black pepper For the Italian BBQ sauce • 1/4 cup extra virgin olive oil • 1/2 cup BBQ sauce
• 1 tbsp chili powder • 1 tsp dried red pepper flakes • 2 tbsp white wine vinegar • 1 tbsp dried parsley • 1 tsp dried basil
• 1 tsp dried oregano • 1 tsp onion powder • 2 tsp fresh lemon juice
Easy at Home Recipe
Directions
Pickled Radishes Ingredients • 1 pound of freshly washed and sliced radishes • 1 small onion (optional) • ½ cup vinegar • ½ cup filtered water • 1 ½ teaspoons sea salt • 1 tablespoon granulated sugar Instructions 1. Make a brine with water, vinegar, sugar, and salt. Pack a clean, dry mason jar with sliced radishes (and onion if you choose). Pour brine into the jar then refrigerate and store for up to two weeks. Fermented foods can be purchased in stores or can be easily made at home. The good bacteria in fermented foods help restore the balance of bacteria in your gut, support digestive health, and can even alleviate any digestive issues. For guidance and tips on how to keep your gut healthy, consult with Dr. Sladic today at 1-877-861-5927.
1. In a jar, combine all the ingredients for the Italian BBQ sauce, season to taste, and stir until well combined. 2. Season the chicken breasts with sea salt and black pepper. 3. Marinate the chicken with half of the sauce for 1–2 hours. 4. Preheat a grill to medium-high heat. 5. Remove chicken from marinade and grill for 15–20 minutes, turning once in a while, and basting with the remaining sauce.
Fermented Foods
• Sauerkraut
Made from shredded cabbage, this fermented food delivers a healthy dose of probiotics and fiber. It has been fermented by lactic acid bacteria, breaking down the sugars to form lactic acid that increases nutrient absorption. You can make this at home or purchase it at the store. The kind sold in the refrigerated section will contain more probiotics versus the shelf-stable canned or jarred varieties.
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• Pickled Radishes
Rich with nutrients, probiotics, and fiber,
pickled radishes keep your digestive system moving and blood sugar in check. It is worth noting that the fermentation process uses a good amount of salt and sugar, but it doesn’t lose any of its benefits.
SOLUTION ON PG. 4
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