Some of the best probiotic desserts doesn't have to be dairy based like yogurt. Although there are dairy-free yogurts in the market, I'd love to share with you some of the most beloved probiotic desserts there is:
Kombucha Jelly Squares
Makes one 9 x 13 inch pan of jelly squares
If you like Jell-O™, then try making this probiotic alternative using kombucha, water kefir, or natural cider. You can make these squares in any flavor you wish. To keep the flavoring simple, this recipe incorporates one of the homemade soda syrups covered in this book (please see the chapter on making natural sodas for the recipes). Alternatively, you could use some maple syrup, chocolate syrup, or fruit jam. If you prefer a savory version, then skip the sweetener and try using some tomato juice, kale juice, or carrot juice, perhaps with a twist of lime and a little sea salt.
• 3 cups kombucha
• 1 cup homemade soda syrup (see chapter on making natural sodas for recipes)
• 1 tablespoon or more sugar, honey, maple syrup, or other sweetener
• 5 tablespoons gelatin or agar agar
Combine half of the kombucha in a pan with your soda syrup and sugar/sweetener. Follow directions on the package for your gelatin or agar agar, adding this to the sweetened/flavored kombucha, heating it, and stirring it as needed on the stove. As the mixture cools (again, following the gelatin or agar agar recipe on your package), add additional kombucha. Pour and spread on a baking sheet or jelly mould and let it cool. If you are using gelatin, you probably will need to cool this in the refrigerator, while the vegetarian alternative agar agar should firm up at room temperature. Once it is firm, cut the jelly into squares to serve.
Thanksgiving Cranberry-Orange Relish
Makes about 3 cups of relish
This autumn, relish may become a new classic in your kitchen. It’s a great dish for Thanksgiving dinner in the United States and Canada (or anywhere else). Don’t tell them it’s naturally fermented until after they’re done eating it … see if anybody noticed!
• 3 cups fresh cranberries
• ½ cup chopped orange
• ¼ cup sugar
• 1 teaspoon sea salt
• ½ cup orange juice (freshly squeezed is best)
• ½ cup yogurt whey or water kefir
• Optional: dash of cinnamon, a little lemon juice
Place all ingredients in a food processor and “pulse” it until pieces are finely chopped, but not yet puréed. Transfer relish into a jar, stone crock, or bowl. Cover with cloth and let it sit for 2–3 days or until the taste is right for you (if you plan to serve it to fermentation newbies, then do not let it get too sour). If needed, add a little more sugar or honey to sweeten it up before eating.
Chocolate Coconut Pudding
Makes about 3–4 cups
This pudding is made from puréed young coconut, which is cultured. You will need to use young green coconuts and not the hairy brown ones. In North America, young coconuts are often available in Asian and Latin American grocery stores; generally, their green skin has been hacked off, leaving them with a pointed or chiseled shape. Cut into the top with a heavy cleaver knife, pour out the coconut water and save it, and then scoop out the coconut meat. If you cannot find young coconuts, then you can use canned or frozen (and thawed) coconut purée.
• Meat of 3–4 young coconuts, scooped out (pour out the water and save this, too)
• 2 tablespoons water kefir
• 1–3 tablespoons chocolate chips (melted and cooled slightly), chocolate syrup, or cocoa powder
• ½ cup or more coconut water
• Dash of cinnamon
• Optional: 1 tablespoon honey, maple syrup, or other sweetener
Purée all ingredients in a food processor or blender. Place pudding in a bowl or container, cover loosely, and let it ferment. Feel free to taste this and eat it whenever you wish, probably in around 2–4 days. With the rest of the coconut water, you can make a great probiotic drink by popping in some water kefir grains and culturing it into coconut water kefir.
As each and every person's body is different, there is no single way to eat an anti-inflammatory diet, but a diet that includes plenty of fresh fruits and vegetables, whole grains, and healthful fats may help manage inflammation. What you can do to find out your trigger foods is by keeping a Food Diary.
A food diary is a daily log of what you eat and drink each day. The diary helps you understand your eating habits. It can help you realize what you consume. Once you know this, you can make changes to your diet to improve your inflammation