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Lacto-Fermented Garlic - Pickled Garlic Recipe

UPDATE 9/3/12: I just updated this recipe for true anaerobic fermentation. You can find the newly updated recipe here.

UPDATE 7/26/12: I no longer use whey as a starter for my ferments (learn why here). I also no longer use Mason jars for my ferments (learn why here). I use Fidos and Pickl-Its exclusively and the improvement in the taste and texture of my ferments is unbelievable! I encourage everyone to take a look at the information regarding Mason jar ferments and come to a decision that best fits their family. I will be releasing updated versions of these recipes soon, as it applies to the Fido and Pickl-It jars.

Welcome to the very first edition of 2012's 52 Weeks of Bad A** Bacteria! This week, we're enjoying pickled garlic. I love garlic and eat as much as I possibly can, but I've never had it pickled. I'm really excited to try it on some crusty buttered bread or in homemade ranch dressing for an extra probiotic kick. Since the fermentation process helps mellow the flavor of the garlic, it will be easy to eat alone, though I'm sure people around me would prefer I didn't. 😉

This garlic is full of enzymes and probiotics after its fermentation. The primary bacteria in lacto-fermented foods is lactobacilli, which helps increase digestibility and nutrient absorption. The byproduct of the fermentation process is lactic acid, which help act as a preservative of the food, as well as helps the growth of healthy bacterial flora in the gut.

A Look at Garlic's Nutrition

Garlic is an amazing food. It has all sorts of health benefits and should be a regular addition to any diet. It is in the same family as onions and works best if you let it sit after prepping it. To obtain the most from your garlic, after you chop or crush it, let it sit for a little while before cooking or adding it to other ingredients. This allows the alliinase enzymes to activate and be more available for absorption. Garlic, like most foods, is best if consumed as a food, rather than a supplement for the biggest nutritional bang. One of the most valuable compounds of garlic is called allicin and it only stays good at room temperature for less than 16 hours after being extracted, however, if it's left in its whole food state, then it stays viable for much longer.

Research has shown that garlic can help improve your iron metabolism because of the diallyl sulfides that help increase production of a protein called ferroportin. Ferroportin is a protein that runs across the cell membrane, and forms a passageway that allows stored iron to leave the cells and become available when it is needed.

Garlic is also high in selenium, manganese, vitamin B6, vitamin C, and tryptophan. The sulphur compounds in garlic help with cardiovascular health by helping our blood vessels expand and keep our blood pressure in a safe range. Studies have shown that garlic extracts cannot be used by our red blood cells the same way that whole garlic can. Just another example that our medicine should come from our food. In addition to all of the goodness above, garlic also has antiviral properties.

If you want to use garlic for medicinal purposes, it is recommended to eat at least 1/2 clove with your food portion. If you are going to cook with it, then you need to add 2-3 cloves and you should add that at the end of the cooking process so the nutrients are retained.

Probiotic Tip of the Week

Depending on the current state of your gut's flora, you may want to gradually introduce fermented/cultured products to your diet. Introducing too many new bacteria too quickly can cause intestinal discomfort as the bad bacteria die off and the good bacteria take up residence. Because of this change, you might experience some gas, bloating, and sometimes diarrhea if you “overdose” with good bacteria. That said, most people don't experience any issues, so just do what you feel is best for your body. If you do notice some discomfort, just reduce your “dosage” and slowly ramp it up again over a few days time.

Stay tuned for next week's fermented food. Remember, I'll be featuring a different fermented or cultured food every single week in 2012! I look forward to hearing your thoughts, comments, ideas, etc. If you're not already, make sure you sign up for email updates so you never miss a new post. Also, sign up for my monthly newsletter to receive even more info! If you're on Facebook, Twitter, or Pinterest, join me there!

Sources: WH Foods “Garlic” | Wiki “Garlic

This post is part of Make Your Own Mondays | Real Food 101 | Fat Tuesday | Weekend Whatever #7

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Delicious Obsessions was founded by Jessica Espinoza in 2010. Jessica is passionate about real and traditional foods, nutrition, health, wellness, food politics, natural living, yoga, and more. She creates fast and easy real food recipes, and helps people see how to eat nourishing food, without breaking the bank. Her motto is “baby steps” — making small, lasting changes, one at a time, is the best way to ensure long-term success.

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Jessica is also a founding member and contributor to the Nourished Living Network and also writes a separate yoga blog called Bright Blue Elephants.

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About Jessica Espinoza

Jessica is a real food wellness educator and the founder of the Delicious Obsessions website. She has had a life-long passion for food and being in the kitchen is where she is the happiest. She began helping her mother cook and bake around the age of three and she's been in the kitchen ever since, including working in a restaurant in her hometown for almost a decade, where she worked every position before finally becoming the lead chef. Jessica started Delicious Obsessions in 2010 as a way to help share her love for food and cooking. Since then, it has grown into a trusted online resource with a vibrant community of people learning to live healthy, happy lives through real food and natural living.

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