What is fermentation? The fermentation process promotes the growth and life cycle of good bacteria and increases the shelf life of ingredients.

The beneficial bacteria, or probiotics, found in fermented foods have been associated with a myriad of health benefits, including improved digestion, better immunity,  and increased weight loss. 

A few studies have even linked the probiotic strains Lactobacillus helveticus and Bifidobacterium longum to a reduction in symptoms of anxiety and depression.

Some probiotic-rich fermented foods to try are, Kimchi, Sauerkraut, Kefir, Tempeh, Kombucha and Miso. 

Our in-house Nutritionist, Sarah Carolides MA, shows us how to incorporate these foods into our daily diet, by sharing this simple healthy recipe.

Sauerkraut Crusted Salmon with Greens

2 Servings 
20 Minutes 

Ingredients

36g Sauerkraut 
10g Whole Grain Mustard 
340g Salmon Fillet 
10ml Avocado Oil 
113g Mixed Greens
1/2 Cucumber (sliced) 

Directions 

Preheat the oven to 375ºF (190ºC).

In a bowl, mix together the sauerkraut and mustard. Spread over the flesh side of the salmon and press down firmly. 

Heat the oil in a cast-iron or oven-safe pan over medium-high heat. Cook the salmon flesh side down for eight minutes. Flip the salmon over. Transfer the pan to the oven and bake for an additional eight minutes.

Divide the mixed greens and cucumbers onto plates. Top with the salmon and enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to three days. 

Serving Size: One serving is equal to approximately six ounces of salmon and two and a half cups of veggies. 

More Flavour: Top the greens with your favourite dressing.