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54 wellness<br />
nutrition<br />
Fermented Mexican Tepache<br />
This refreshing fermented beverage<br />
is a great probiotic drink made from<br />
the parts of the fruit that are usually<br />
thrown away. Impress your friends<br />
on Taco night with this alternative<br />
healthy drink (that actually makes a<br />
rather nice shandy with lager).<br />
Ingredients<br />
4 litres water<br />
½ kilo raw cane sugar or piloncillo if<br />
it is available<br />
1 whole ripe fresh pineapple<br />
1 stick of cinnamon<br />
Method<br />
1. In a large pot heat the water<br />
until it starts to boil. Remove from<br />
heat and add grated piloncillo or<br />
the brown sugar. Mix and leave it to<br />
dissolve.<br />
2. Remove the head and base of the<br />
pineapple. Scrub the fruit’s skin well<br />
under fresh water to get rid of any<br />
dirt or possible bugs.<br />
3. Peel the pineapple and keep the<br />
skin in a bowl to one side. Core<br />
the fruit and store the flesh in a<br />
container for use as you wish. Chop<br />
the core and place with the peel.<br />
4. Stir the sugar water again and<br />
check it is all dissolved. Then add the<br />
peel and the core pieces into the pot.<br />
Add the cinnamon stick.<br />
5. Cover the pot with a dishtowel<br />
and leave on the kitchen counter,<br />
accessible but out of the way. It<br />
needs to breathe for fermentation<br />
which the towel will allow whilst<br />
keeping out particles from the air.<br />
Leave for 2-3 days, it should get a<br />
white frothy foam on the top. You<br />
can test it at this time and either<br />
drink as it is or allow to ferment<br />
further until your desired taste.<br />
6. When it is ready strain the fruit<br />
and discard. Transfer the liquid to<br />
a bottle or jug and keep in the<br />
fridge. Serve over ice if desired. It<br />
should keep for about a week in the<br />
fridge.<br />
Fermented foods transform sugars and carbohydrates into probiotic<br />
powerhouses, containing friendly bacteria that help to maintain a<br />
healthy digestive tract. This can help increase energy levels, stabilise<br />
blood pressure and lead to healthier, radiant-looking skin. In her book<br />
‘Fermented Foods for Vitality & Health’ creative chef, teacher and<br />
health food expert Dunja Gulin presents over 60 wonderful ways to<br />
introduce fermented foods to your everyday diet. Start the day with<br />
Banana and Blueberry Kefir Muffins or Comforting Cacao Oatmeal.<br />
Lunch & Dinner ideas include Probiotic Gazpacho and Egyptian-inspired<br />
Rice and Lentil Stew. The Probiotic Drinks section includes healthboosting<br />
concoctions like Coconut Kefir Smoothie, while Something<br />
Sweet provides delightfully tempting recipes, such as Sweet Cinnamon &<br />
Yogurt Scones. Publisher: Ryland Peters & Small. Available on amazon.<br />
yourwellness.com • Volume VII • Issue III • <strong>August</strong> <strong>2018</strong>