Top 8 Fermented Foods to Add to Your Diet

Jef L'Ecuyer July 16, 2018 Eat Well, Health, Recipes

In my last article, we determined that it was important to add fermented foods to your diet. I will now share with you my list of the Top 8 fermented foods to add to your meals.

Miso

Miso is produced by fermenting soybeans with salt and bacteria and sometimes with a grain, such as rice, barley or oats. To make the most of the good bacteria and nutrients that can be found in miso, avoid cooking it at high temperatures or for long periods of time. It’s best to add miso to your soup or sauce at the very end of cooking, when the mixture has already been removed from the heat.

There are several kinds of miso, depending on the ingredients that are added to it. In general, the darker the miso, the more pronounced the flavour will be.

Here are some recipes to discover (or rediscover) miso:

• Miso Broth with Seaweed and Tofu
• Sesame-Glazed Aubergine
• Mix Cabbage Salad

Important to note, miso has a high salt content. It is therefore important to consume it in moderation if your dietitian or other health professional suggested you reduce your consumption of salt or sodium.

Yogurt

Whether it is in your breakfast, as a snack or with a meal, yogurt always has a place! In addition to being a source of good bacteria (some yogurts are even supplemented with probiotics), they are also a good source of calcium and protein. As a snack, it’s a good idea to choose plain yogurt and add your own fruit to it, instead of buying a pre-flavored yogurt.

You can also use it as a replacement for mayonnaise to reduce fat and increase protein, as you can find in our Salmon, Avocado and Potato Bowl.

Cheese

It is commonly thought that only a few cheeses are fermented, but in fact all cheeses are a product of fermentation! One more reason to add it to your nutritious diet, in moderation of course 😉

Here are some recipes to help introduce you to new cheeses and discover new ways to use some of the more famous ones:

• Cottage Cheese Pancakes
• Endive, Pear, and Cambozola Salad
• Blue Cheese “Gorgonzola” Penne
• Stracchino-Topped Belgian Endive

Sauerkraut

Originally from Germany, then adopted by the French, sauerkraut is a mixture of cabbage that has been lacto-fermented *, and then usually pasteurized and potted for long-term preservation. The lactofermentation of cabbage allows it to become more digestible and makes its vitamin content more bioavailable.

If possible, try to find a sauerkraut that has not been pasteurized (you’ll find it in the chilled section rather than on the shelves in the grocery store) so that it keeps the benefits of its good bacteria.

* Nothing to do with dairy products, this process is called lacto-fermentation since the bacteria responsible for fermentation are lactic acid bacteria.

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Author

Jef L'Ecuyer

Member of the Quebec College of Dietitians (ODNQ) and Dietitians of Canada,Jef graduated from McGill University in December 2014. Recently graduated and passionate about culinary arts, Jef poses a simple, effective and practical look at daily meal planning. With this in mind, she works in conjunction with the mission of SOSCuisine...