On New Year’s Day, many people participate in the tradition of enjoying pork and saurkraut, black eyed peas, or lentils for “good luck” in the year ahead… while I can’t confirm the truth behind the foods luck factor, I can definitely get behind incorporating animal proteins, saurkraut, legumes into your meals to promote energy and vibrancy!
Animal Proteins
Animal proteins, such as the pork sausage and eggs shown below, are rich in B Vitamins. I’ve heard a few doctors call the B complex the “happy vitamins” because they are supportive for energy, brain health, and hormone function. Important to note for women in child-bearing years— the Vitamin B Complex is also essential for proper fetal development during pregnancy!
The main symptoms of deficiency in Vitamin B12 (perhaps the most commonly talked about of the group) include mood disorders, such as depression and dementia, and feelings of weakness and fatigue. Inadequate intake, due to low consumption of animal-source foods, is the main cause of low serum vitamin B12 in younger adults and likely the main cause in poor populations worldwide. Vitamin B12 deficiency is more common in vegans and vegetarians because it is only naturally found in animal foods such as meat, eggs, and dairy. Some cereals and non-dairy milk are fortified with vitamins, which can offer a vegan-friendly alternative, but talk to your doctor about what course of action is best for you!
182 Likes, 7 Comments - Lauren Jedlicka (@ljedlicka) on Instagram: "Love language: brunch 🍳"
Fermented Foods
When I think about saurkraut from New Year’s days in the past, I recall it being soggy, stringy, watery, and warm. Now, you tell me, do any of those adjectives sound appetizing?! Shelf-stable (read: soggy) saurkraut is also devoid of the live cultures that support digestion and gut health!
Traditionally, saurkraut was a fermented food that was raw and unpasteurized. Pasteurization, which began in the early 1900’s here in the US, was is a process which heats the food to remove any harmful bacteria, but also destroyed the non-harmful (and gut-supportive) bacteria in the process!
When shopping for fermented foods, steer clear of the inner aisles at the grocery store. Any raw (unpasteurized) product will be found refrigerated to preserve the precious life of the beneficial bacteria—more commonly known as probiotics! Probiotic-rich foods may have benefits for not just digestion, but also heart, brain, and hormone function.
I also enjoy fermented foods because they are rooted in the traditional diets of so many of our ancestors. Read on for some notable ferments from around the globe that I love!
Scandinavia: Icelandic Skyr
China/Japan: Kimchi, miso, pickled ginger
India: raita, pickles, dosa, lassi
Eastern Europe: saurkraut, sour cream, kefir
Mediterranean: feta, olives, wine
Other ferments you might be familiar with: sourdough bread, buttermilk, pickles!
Easy weekday lunch: Tuna salad with avocado oil mayo, red onion and celery. Topped with Classic Caraway from THA BEST saurkraut—Cleveland Kraut
Legumes
Legumes are defined by the Mayo Clinic as a class of vegetables that includes beans, peas and lentils that “are among the most versatile and nutritious foods available.” This food group is high in fiber, low in fat, and is so versatile when cooking to incorporate into side dishes, main entrees, dips, and…wait for it… dessert. Intrigued? Put these Flourless Banana Blender Muffins made with white beans on your to-do list!
130 Likes, 6 Comments - Lauren Jedlicka (@ljedlicka) on Instagram: "So... who remembers muffins with mom? #ritual #tribe #risingrooted #goodmorning"