Probiotic foods: Everything you need to know

Probiotics have been in the limelight for a while now. These are live microorganisms that have health benefits. They are beneficial bacteria that have powerful benefits for your brain and body. They help improving heart health, digestive health and reduce depression. There is evidence that probiotics also improve your skin. 

You can get probiotics from supplements, but you can also get them from fermented foods. Here is the list of the most popular probiotic foods.  

Yoghurt

Yoghurt is one of the best sources of probiotics, which has friendly bacteria and can improve your health. Eating yoghurt is associated with various health benefits, including bone health and reduces high blood pressure.
In children, yoghurt can help reduce diarrhoea caused by antibiotics. It can also relieve symptoms of irritable bowel syndrome (IBS).

It is also a good option for people who are lactose intolerant. But not all yoghurt has live bacteria, in some cases, the bacteria have been killed during processing.

Thus, make sure to choose yoghurt from live and active cultures.

Sauerkraut

Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria. It is an old food tradition common in Europe. It is used as a side dish and has a sour, salty taste and can be stored for months in an airtight container.

Not just this, sauerkraut is rich in fibre and vitamin C, B and K. It is high in sodium and has manganese and iron.

It has antioxidants lutein and zeaxanthin, which is important for eye health.

Make sure to choose unpasteurized sauerkraut, as pasteurization kills the live and active bacteria.

Kimchi

Kimchi is spicy and fermented Korean dish. Cabbage is the main ingredient of the dish, but one can make it using other vegetables too. It is full of flavours and has various seasonings like chilli pepper flakes, garlic, ginger, salt and scallion.

Kimchi is good for digestive health and has lactic acid bacteria Lactobacillus Kimchii.

Kombucha

The drink is now a part of menus at various cafes and restaurants. It is a fermented black or green tea. It has friendly bacteria and yeast and is consumed in various parts of the world.

Gherkins

Also called pickles, gherkins are cucumbers that have been pickled in a solution of salt and water. These are left to ferment for some time, using their own lactic acid bacteria. The process makes them taste sour.

Pickled cucumbers are healthy probiotics bacteria, which can improve digestive health. These are low in calories and a good source of vitamin K. These are also high in sodium. Also, remember pickles that have vinegar do not have live prebiotics.

Traditional buttermilk

There are two types of buttermilk traditional and cultured. Traditional buttermilk is simply the leftover liquid from making butter. This version has probiotic and is also called 'grandma's probiotic'.

Traditional buttermilk is consumed in Nepal, Pakistan and India.

Cultured buttermilk does not have any probiotic benefits and is found the supermarkets.

Buttermilk is low in fat and calories and has important vitamins and minerals, like B12, riboflavin, calcium and phosphorous.

Some types of cheese

Though most types of cheese are fermented, that does not mean that all of them contain probiotics. It is important to look for live and active cultures on the food labels. The good bacteria can survive the ageing process in some cheeses, including mozzarella, gouda, cheddar and cottage cheese.

Cheese is nutritional and is a great source of protein. It is also rich in important minerals and vitamins, including vitamin B12, calcium, selenium and phosphorous.

Moderate consumption of dairy products like cheese can lower the risk of heart disease and osteoporosis.

Tempeh

Tempeh is a fermented soybean product. It is a firm patty whose flavour is described as nutty, earthy and similar to a mushroom.

It is a high-protein meat substitute and is famous worldwide. The fermentation process has surprising effects on its nutritional profile.

Soybean is high in phytic acid, which impairs the absorption of minerals like zinc and iron. But the fermentation process lowers the amount of phytic acid, which can increase the mineral absorption.

Fermentation also produces some vitamin B12, which soybeans do not have otherwise.

Vitamin B12 is mainly found in animal foods like meat, fish, dairy and eggs. This makes tempeh a great choice for vegetarians who want to add a nutritious probiotic to their diet. 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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14 Foods That Are Safe to Eat Past Their Expiration date

The expiration date label is there for a reason, but that reason might not always be what you think. While some expiration dates are printed for the consumer to know when a certain food should be disposed of, in other cases, the ‘sell by’ label on a product is a marker of freshness and not its actual expiry. After all, we often purchase foods with the intention of using them up over a course of weeks, or sometimes months, and food producers and sellers incorporate these dates to make sure your food gets to you as fresh as possible.

 

This article  what you need to know about expiration dates and how, with certain foods, you can extend their shelf life significantly and save a good amount of money. All 14 of these foods shouldn’t be tossed when they reach their expiration date, and you’re about to find out why. 

1. Meat and Fish

The "sell by" date that typically appears on fresh fish and meat you buy in-store is printed on each package for retailers or sellers to know when they should start pulling the product from the shelves, but when it comes to the consumer, you don't have to get rid of the expensive meat or fish once it reaches the date if you make sure to freeze or refrigerate it .

Raw fish, chicken, and meat will last for only 1-2 days after you purchased it if you keep it in the refrigerator. But if you put it in the freezer, the shelf life can be extended for months according to FoodSafety.gov, namely:

• Poultry can be kept in the freezer up to 9 months if it's cut up into pieces, and up to 12 months if whole.
• Fish can be frozen for 6-9 months if bought fresh, but it can be kept frozen up to 12 months if you purchased it frozen , sealed and it didn't thaw while being transported.
  
  
  Red meat can be stored up to 12 months in steaks, chops or roasts and up to 4 months if it is ground up.
• ​Similarly to raw meat and fish, the shelf life of smoked, cured, and cooked products can be extended by 1-2 months if you freeze them, all because freezing significantly slows down the process of oxidation and the multiplication of harmful bacteria in foods.
  2. Eggs
  Eggs are another one of those foods that are fine to eat after they have passed the expiration date printed on the carton or egg. Irrespective of this date, you are usually fine to use raw eggs for 3-5 weeks after you've purchased them. If you're doubting the freshness of an egg, simply crack it into a separate bowl before cooking or using in a recipe - an egg that has gone off will have a strong sulfur smell that's difficult to mistake for anything else.
  Be mindful of the way you store eggs. If you bought eggs un-refrigerated, storing them in the fridge is optional, but refrigerated eggs should always be stored in the fridge. 
  3. Hard Cheeses
   Unlike soft cheeses, such as cottage cheese, soft mozzarella or ricotta, which should be tossed in accordance with the expiration label, most hard cheeses are safe to eat for weeks past their expiration date. The harder the cheese, the more fermented and the more resistant to bacteria it is, which is exactly why aged cheeses, such as parmesan, can remain unspoiled for months.
   
  When it comes to determining whether or not a chunk of cheese is still edible, your nose and eyes are your best tools. If the cheese smells different than it used to, or if it starts growing mold from the middle, it's best to part with it, but if it smells fine, and there is a little mold growing on the side, simply cutting the faulty part off will still leave you with perfectly fine cheese, since mold is naturally involved in the production of hard cheeses anyway.
  4. Cereal
  If there is one food that doesn't really have an expiry date, it's dry breakfast cereals. The only catch is to keep the box sealed and unopened, and you will be able to store a bag of cereal in the pantry for 6-8 months. After that, the cereal can taste a bit off and become stale, but even then, you won't get sick if you eat it.
  This is because cereals are dry and processed foods, which makes them among the easiest to store at room temperature. Needless to say, adding milk or cooking it, e.g. preparing oatmeal, will require you to eat it immediately, although oatmeal specifically can be stored for a few days in the fridge. 
  5. Yoghurt
  Don't throw away an unopened jar or plastic container of yogurt just because it reached its expiry date, these will still remain just as tasty and healthy as they used to be for another 2-3 weeks. If you'd like to extend its shelf life even further, you can also freeze it, which will give you up to 2 months to use it up.
   Once thawed, though, you'll have to use it up immediately. Needless to say, any odd smell or presence of mold is a sign that you should part with the yogurt, after all.
  6. Nut Butters 
  
  
  Nut butters are another one of those foods that can be kept for months even after you've opened them, irrespective of the expiration date. Surely, it's best to purchase the freshest option in the store, as, with time, the taste of nut butter will start to decline, but even these are still safe to ea
  Both preservative-free nut butters and those that contain preservatives have a long shelf life, but understandably, those that contain preservatives will stay fresh for longer. It's best to store nut butters in the fridge: natural nut butters can be stored up to 6 months past the expiration date printed on the jar as long as they're unopened, whereas an unopened jar of nut butter that contains preservatives will be good for up to 12 months past the date.
   Spreads that contain other ingredients, such as Nutella, for example, have a shorter shelf life -these will last 1-2 months past the date on the label.
  7. Frozen Fruit and Vegetables
  As mentioned previously, freezing prevents foods from spoiling, and this is also true when it comes to frozen fruit and vegetables, which remain safe to eat up to 10 months after the expiration date if the package hasn't been opened. If you have opened the bag, however, try to use it up as soon as you can, as the freezing can render parts of the fruit and vegetables dry and hard, a phenomenon known as "freezer burn".
  It has to be noted that foods affected by freezer burn are still safe to eat, they're just not too tasty.
  8. Chocolate
  Chocolate is likewise very resilient, staying in tip-top shape for months past it's printed expiration date. You should ideally keep the chocolate at steady room temperature, though, as sudden changes in temperature may cause some of the cocoa butter to liquefy and come to the surface of the chocolate - a phenomenon known as "blooming" among chocolate experts, which shouldn't be confused for mold. This type of chocolate covered in a white film is still safe for you to eat, but the bloom might sadly render the texture of the treat a bit less pleasurable.
  9. Some Condiments
  You'd be absolutely in the right if you're keeping that bottle of ketchup or mustard until you finish it or it starts smelling funny, as these two, as well as relish and certain salad dressings, can remain fresh and tasty for up to 6 months past their expiration date as long as you keep them refrigerated.
  The most resilient of the bunch is yellow mustard, which can remain unspoiled for up to 2 years past its expiration label in the pantry if
  • left unopened, or up to a year in the fridge after opening.left
    10. Pasta
    Let's be clear, we're not talking about cooked pasta, or the fresh pasta, ravioli or gnocchi that are sold in the refrigerated section of the supermarket, as all of those are intended for immediate use and wouldn't last for 5 days past their expiration date. But when it comes to dry pastas, their longevity is quite impressive, as these can be used up even if their expiration date was a year or two ago as long as the packaging seal hasn't been broken.  
    11. Chips and Crackers
    Like pasta, unopened bags of crackers, dry biscuits, even packaged cookies, and potato chips will last for months past their expiration date, so don't be afraid to munch on a long-forgotten bag of chips you suddenly discover in the depths of your pantry.
    Keep in mind that these will likely have a stale taste, which is fine as long as you can tolerate the taste and they don't smell off. If we're talking about an opened bag of treats, however, try to eat them within a few weeks, as dry foods will pull humidity from the air and lose their crunch quite fast. 
    12. Bread
    Despite the popular misconception, eating bread that's past its sell-by date is absolutely fine as long as it doesn't grow any mold. This is because the date seen on the packaging relates to room-temperature storage, and it is possible to significantly extend the shelf life or bread by simply putting it into the fridge. After all, the best french toast is made precisely from second or third-day bread...
     !3. Canned foods 
  In why all those post-apocalyptic movies feature underground shelters with tons of canned foods, and that reason is that canning foods is among the best way of preserving it, be it soup, vegetables, fruit, fish or meat. Most canned fruit and vegetables, with the exception of highly acidic tomatoes and pineapples, will stay tasty for up to a year past their expiration date.
  
  
  But canned fish and meat are the true champions, as foods like spam and canned tuna can be kept for an impressive 2-5 years past the date printed on the can.
  
  
  14. Milk
  Like many other items on this list, milk comes in many varieties, and the level of pasteurization and fat content both determine the shelf life of the product. Skim milk will typically last for a week or so past its expiration date, but whole milk and half and half will spoil more quickly, in about five days past the printed date. Ultra-pasteurized milk will remain drinkable for twice as long as pasteurized milk.
  
  
  Checking whether the milk has turned is quite easy - it will bunch up in small white curds and start smelling sour, so simply pour the milk into an empty glass and check if you're afraid it might have gone off. Also, make sure to keep milk refrigerated at all times, even go as far as to move it to the back of the refrigerator instead of the fridge door if you want to extend its shelf life
  
  This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
  
  

  https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
  https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
  https://kneereplacement-stickclub.blogspot.com. for info on knee replacement