Examples of fermented foods include sauerkraut, yogurt, pickles and kombucha. Of course, you can pick these up at the store, but you may be surprised to find how easy it is to make these foods at home, says Dr. Will Bulsiewicz, a gastroenterologist and gut health advocate.
To get started, Dr. Bulsiewicz recommends trying this simple tepache recipe. Tepache is a fermented pineapple drink from Mexico, blending the probiotic benefits of wild fermentation with the natural vitamins, minerals, anti-inflammatory and digestive support found in a pineapple. And perhaps best of all, it’s easy to make! “The gut is the root of all health and wellness and we need to nurture a healthy gut to take care of health throughout the body,” says Dr. Bulsiewicz.
- 1 whole pineapple
- 1 cup turbinado or brown sugar
- 10 cups purified water
- 1 cinnamon stick
- 3 whole cloves
- Wash the pineapple and then cut into chunks.
- Mix the sugar and water until sugar dissolves.
- Add the pineapple chunks, sugar water, cinnamon and cloves to a large glass jar or pitcher.
- Cover with a cotton cloth or towel and let it sit on the counter in a cool, dry place away from direct sunlight for 3-7 days.
Tepache will become cloudy in 2-3 days and white foam will form on the surface. Scoop out the white foam.
For fizz, transfer to an airtight Grolsch bottle and let sit on the counter of your kitchen for 1-2 days before transferring to the refrigerator.
Serve over ice.
Recipe provided by Will Bulsiewicz, MD, Lowcountry Gastroenterology Associates. Watch this brief episode of RSF’s HouseCall’s TV, featuring Dr. Will Bulsiewicz discussing “Fermented Foods.”