A prebiotic is an insoluble food fibre for beneficial gut bacteria. Eating a diet rich in prebiotic foods helps us maintain a healthy-gut-flora and microbiome. Inulin is a type of insoluble plant carbohydrate that is a prebiotic food source.
Prebiotic Foods include;
Chicory Root, Dandelion greens, Jerusalem artichoke, Garlic, Onions, Leeks, Asparagus, Banana, Blueberries, Seaweed, Apples, Jicama, Yacon Root, Burdock root, Shitake Mushrooms, Barley, Oats, Wheat bran, Legumes, Beans, Peas, Raw Cacao, Flaxseeds, Chia Seeds, Honey,
Recipes have ingredients with anti-inflammatory nutrients and avoid common inflammatory foods like sugar, gluten, dairy and processed food. A whole food diet rich in anti-inflammatory foods can help relieve symptoms of inflammation within the body. Inflammation is at the root of most disease = dis-ease.
Recipes have ingredients that support our immune system and help our bodies to fight bacterial and viral infections. Foods high in antioxidants, vitamins and minerals support our immune functions. Food and herbs with anti-inflammatory, anti-fungal, anti-bacterial and anti-viral properties help our bodies fight infection and support our immune response.
A Probiotic is a beneficial bacteria that is found in certain food sources, eating these foods help support our gut, immune system and brain functions. There are many different probiotic bacteria the common groups of organisms we know as Lactobacillus and Bifidobacterium.
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How to make Cashew Milk Kefir
First, make Cashew Milk & add prebiotic fibre
RINSE AND SOAK cashews in 2 cups water for 4hrs to overnight.
DRAIN AND RINSE add to a high-speed blender with 4 cups filtered water + prebiotic fibre; blend til smooth and creamy cashew milk.
Now make Cashew Milk Kefir
SET ASIDE 2 cups cashew milk and eat with Girl Power Granola – this is a budget-conscious approach
ADD Milk Kefir Culture Grains + 3 cups cashew milk to a 3-4 cup mason jar.
COVER & SIT at room temp for 24 – 48 hours, depending on how much fermentation you want and funk you like.
STRAIN off cashew milk kefir and store in a clean jar in the fridge once fermented to your taste.
REPEAT THE PROCESS to KEEP KEFIR GRAINS ALIVE by putting in a clean glass jar and add fresh plant milk and continue fermenting OR rest them in the fridge in new plant milk short term or dairy milk long term.
PREBIOTIC FIBRE = green banana flour, cassava flour, acacia fibre powder, tapioca fibre (not starch), chicory root powder, Jerusalem artichoke powder, mesquite powder, baobab powder Prebiotic fibre passes through the small intestine and into the colon where it feeds our beneficial bacteria and helps colonise our gut. The prebiotic fibre helps with plant milk fermentation.
*Budget Considerations; if you use 4oz | 113g or 1cup raw cashews pieces + 5cups water = 5cups cashew milk. Approx. Costing = $3.00 5cups | 40oz | 1.18 litre or $0.60 per cup which is cheaper than buying manufactured milk, much better for you and the planet as your not paying for fillers and packaging. Organic raw cashew splits/pieces approx = the US $12 per pound/453g
**FILTERED not Chlorinated means not your average municipal tap water as this water has been “treated” and these natural beneficial good for our gut bacteria are not able to “grow” well in treated water. I have a Berkey that I filter my water with. The same principle applies to sourdough bread – your sourdough starter will not “grow” if you use town tap water.
BUDGET + HEALTH + ENVIRONMENT cost-effective daily probiotic supplement and plant-based milk = Ferment 3 cups cashew milk into kefir + keep 2 cups for milk each batch and you have a very healthy and sustainable system that requires no processed products, pills or plastics or packaging.
No Straining: Soaked cashews blended become silky smooth in a high-speed blender with no texture so if you don’t like “bits” and don’t want to strain cashews are an excellent choice for you.