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Part III of  #immunitychallenge 

We are half way through our #immunitychallenge.  Remember that it is always best to make new habits in our routine with a step by step approach. Peace of mind helps to achieve balance in our body. Do not try to do everything at once.  This is not a race, but a long, conscious way to build immunity. Today I will take you through the topic of probiotics.

Probably most of you associate probiotics with antibiotics. Have you ever wondered what probiotics really are and what is their role in our organism?

Everyday our digestive tract has contact with a countless number of microorganisms. It has created a number of mechanisms of protection.  In case those mechanisms fail there is approximately 500 species of bateria living all along our digestive tract that come info action.

The right state of our intestinal microflora is crucial for our health condition. We can take care of it by consuming the right probiotic food and also through probiotic supplementation.

The best source of probiotic microorganisms are fermented protein products such as yoghurt.  The other important source of probiotics are products of natural lactic acid fermentation known as the ferments. They are a great deal of global culinary traidition. In Poland we make fermented cucumbers and cabbage, in Korea it is kimchi,  in Birma the most famous is lappet the fermented green tea and in North Africa you can find fermented lemons. The all have one common factor. They are a great course of the good bacteria.

How do the good bacteria work? They are a shield for our intestinal membranes protecting us from inflammation and creating a protective wall in our organisms that does not let any pathogens through.

Lactobacillus casei
Lactobacillus acidophilus
Lactobacillus rhamnosus
Lactobacillus plantarum
Lactobacillus delbrueckii
Lactobacillus johnsonie
Bifidobacterium lactis

If you want to improve your immunity thebe are the bacterialc strains you should look for among fermented products in shops of pharmacies.

Your challenge for today is to include in your daily menu probiotics from two sources. First source is the protein fermented products. The other one is the ferments. Bear in mind the should not be pasteurized1 1/2 glass of yoghurt and 1/2 glass of ferments per day in two different melas. That is your goal.


Lentil curry with fermented cucumber, plant based yoghurt and coriander

Ingredients for a medium sized pot:

4 spoons of rapeseed oil
1 small onion, chopped finely
2 cloves of pressed garlic
2 tea spoons of powdered curry
1/2 teaspoon of turmeric powder
100 g of red lentils
250 ml of water
Small jar of fermented cucumbers together with the liquid (approx 450 ml) chopped in small cubes
Salt & pepper
To serve
Leaves of fresh coriander
Unsweetened plant based yoghurt, for example soy
100 g of broken wheat, soaked in water overnight and boiled

Place onion and garlic on heated oil. Add turmeric and curry, and then add rinsed lentils. Mix together for a moment and cover everything with water. Boil and simmer under cover on low heat until lentils soften up. In the meantime chop the cucumbers in small cubes. Add them together with the liquid to the boiled lentils and take all off the heat. Add salt and pepper. Serve with boiled wheat and plant based yoghurt together with fresh coriander leaves.

Home made probiotic yoghurt

Ingredients for 1 liter

1 liter of soy milk with calcium
1 package of bacteria for yoghurt production with the strains mentioned in the article above
2 spoons of inulin

Boil the milk and cool it down for 42-45 C (check with kitchen thermometre). Scald out a liter jar together with the cover and pour the cooled down milk inside. Add one capsule of bacteria and inulin and mix well. Close and cover with aluminum foil (the shiny side on the inside) and additional wrap it up in a towel or blanket. Leave it near your radiator for 8 hours or overnight. After this time put the yoghurt in the fridge for next 8 hours.  Yoghurt will be eatable for approximately 7 days.

Fermented green tea (à la Lahpet)

4 spoons of green tea (leaves)
Hot water (70 degrees)
4 cloves of garlic
Large pinch of chilli
2  spoons of lime or lemon juice
2 cm of ginger
200 ml of rapeseed oil

Brew the tel for 3 minutes. Filter it using a strainer and keep the grounds. Get big of the excess of liquid.
If the leaves are very bitter you can repeat the process two times. Put the grounds in a scalded jar and leave for 3 days in a room temperature. The lid should be depressurised but not opened.
After this time mix the lahpet zmiksować with herbs on slow turns adding a thin oil stream. Add salt and chilli. Put it into the fridge closed for 3 days. Traditionally you serve it with a mix of roasted nuts.

Remember to motivate yourself every day. Also try to provide yourself with the sufficient amount of sleep. Your organism needs your attention so try to go to bed earlier, without your phone, tablet or laptop. Quality of sleep is very important. Good luck and keeps me posted on your progress.


Michael David