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How to Make Homemade Lacto-Fermented Foods and Drinks to Repair and Strengthen Your Microbiome During Flu Season

As I recently wrote, now that we are in the midst of the flu season, it is time to adjust our diets and consider certain supplements and vitamins to avoid the medical system, because Big Pharma’s flu products are highly toxic, and their number 1 product is the flu shot, which can injure, cripple, or kill you. In just this past year alone, 2024, over 6,000 cases of adverse effects from the flu shots have been filed with VAERS (Vaccine Adverse Events Reporting System), including 52 deaths, 70 life threatening adverse reactions, 80 permanent disabilities, 285 hospitalizations, and 666 ER visits. The other thing to consider if you live in North America and are now enduring cold, snowy days with very little sunshine, is how to repair and nourish your microbiome with fermented probiotic foods and drinks, so that your body can resist any attacks on your immune system, and keep the doctors away. The over-use of modern-day antibiotic drugs has destroyed most people's microbiomes, and so has the consumption of modern-day agricultural products, especially grains, that are contaminated with the herbicide glyphosate. An article we published in 2014 documents research showing how this herbicide is destroying the health of not only humans, but also cattle and other animals. Because of this research that came out in 2014, we have tested all the foods we sell on our online store, Healthy Traditions, for the presence of glyphosate, and if any foods test positive for it, we do not purchase or sell those foods. Most Americans, therefore, need to take special care to rebuild and manage their gut flora, or "microbiome". During this time, I hired Shannon Stonger, a Mennonite wife and mother living on a small homestead in Central Texas with a college degree in chemistry, to write some articles for us about how to make homemade lacto-fermented foods and drinks to help us repair and build up our microbiome, including recipes. I am highlighting her excellent articles and recipes today, because we need these kinds of nourishing foods in our diet today more than ever, especially during the winter months and "flu season." These articles, some of which are over 10 years old, show what a rich resource Health Impact News is to search for health information, with almost 9,000 articles now published since 2011, and all free of charge with no paywall.

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How to Make Fermented Cinnamon Apples

This time of year brings fermented sauerkraut, fermented dill pickles tucked into the pantry, and even fermented fruits. While fruit fermentation is generally consumed shortly after fermentation, unless alcohol fermentation is desired, there is every reason to take advantage of the seasonal abundance. Fermenting fruit can prove a bit more complicated than vegetables, due to their higher sugar content. But so long as a few principles are adhered to, the process is just as simple as the lacto-fermentation of vegetables. Raw fruits are, of course, a wonderful food all on their own. So, why ferment them? Well, a few benefits can be added through fermentation, not the least of which is the boost in beneficial bacteria. Fermentation also creates a complex flavor through its lactic acid tang which compliments many dishes. Not to mention the fact that you can add one more fermented food to your day’s meals and both old and young are particularly fond of sweet, tart fruit ferments.

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How to Make Your own Lacto-Fermented Salsa

Salsa is widely loved for its ability to spice up - or simply add flavor to - any dish, Mexican-themed or not. Unfortunately, it is hard to find good salsa in regular markets. With the high pesticide content of peppers, tomatoes, and onions along with the genetic modification of tomatoes, what was once a healthful addition to the meal has now become a big question mark on the table. To really get the most bang for your buck, making homemade salsa from ingredients you know and trust is always your best bet. While ingredients can be combined into a spicy concoction and then canned to preserve them, many are coming around to fermentation as a means of making delicious, organic salsa. Here's a recipe you can use to make your own fermented salsa.

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How to Make Homemade Lacto-Fermented Crunchy Dill Pickles

Besides the health benefits, one of the many wonders of using lactic acid fermentation as a means of preserving food is its versatility. While this recipe has that perfect dill and garlic cucumber pickle flavor, the recipe can be applied to any similar organic vegetable coming from the garden or market such as zucchini, yellow summer squash, Swiss chard stems, and even organic watermelon rinds. One of the more important facets of learning the art of vegetable fermentation is to be able to identify when a vegetable has fully fermented. There are a wide range of recommended days for the fermentation process, which can leave the home-fermenter perplexed. Instead of relying on these recommendations which may only apply in certain circumstances or climates, it is often better to look for signs of complete fermentation.

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Make your own Lacto-Fermented Ketchup

Beloved by many for its tangy, sweet, and lightly spiced flavor; tomato ketchup is possibly America’s favorite condiment. Many have turned away from the thick tomato preserve due to concerns over ingredients found in commercial ketchup. It is possible, however, to make a homemade version that is not only a healthful alternative to commercial brands, but which also has the added benefits of fermentation. And it's as simple as whisking together a few common ingredients.

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Homemade Kombucha: a Fermented Tea Tonic to Improve Your Microbiome

One of the beauties of fermentation is how very diverse the foods created through the process can be. Not only does this give us a variety of delicious ways in which we can partake in the enzymes, probiotics, and other benefits of fermented foods, it also gives us a variety of microorganisms, as each of these foods contains their own microbial identity. Indeed, eating fermented foods of all varieties is a good way to guarantee a variety of microbes in your diet. Drinking fermented beverages is a tasty way to add fermentation to your meal. Kombucha tea, a fermented sweet tea, is one such tonic.

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How to Make Your Own Sauerkraut

There are many ways to preserve food these days. Freezing is popular for its convenience. Canning is gaining resurgence, and rightfully so, for its place in a local and sustainable food economy. Drying fruits and vegetables continues to be a simple way to put food up, especially in hotter, drier climates. And then there is lactic acid fermentation, also known as lacto-fermentation. If you’ve ever had unpasteurized sauerkraut or true sour pickles, then you’ve eaten fermented vegetables. These are hard to come by, though, in their true raw form so it is helpful if you know how to make them at home. This article will show just how easy it is make your own raw sauerkraut at home with only 2 ingredients.

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