The Limoncello Spritz is the epitome of lightness and freshness. A closer look reveals significant differences in its quality. It’s the ingredients that make the difference because not all Limoncello Spritz are created equal. One of the most important aspects – if not the most important – is choosing the right Prosecco for the drink. A good Prosecco is basically the backbone of any excellent Limoncello Spritz. However, the overwhelming variety on supermarket and wine store shelves can make the decision challenging. That’s why it’s essential to know what to look for when buying good Prosecco.

ORIGIN IS HERITAGE, IS CLASSIFICATION

Caution! Just because “Prosecco” is written on the bottle doesn’t mean that it’s genuine Prosecco. Trademark infringements in the past have been significant. Therefore, it’s important to know that authentic Prosecco only comes from the Prosecco regions, specifically from an area in Veneto and Friuli-Venezia Giulia in northern Italy. Only in this region can you find the ideal conditions for Glera grapes and the traditional production methods that make Prosecco the real deal.

This is easy to recognize by the DOC (Denominazione di Origine Controllata) or DOCG seal (Denominazione di Origine Controllata e Garantita) on the label or the neck of the bottle. The latter seal is only awarded to Prosecco from the Conegliano-Valdobbiadene and Asolo regions. Here, the regulations are even stricter, and a lower maximum yield per hectare ensures more concentrated flavors and more complex structures.

So if you value high-end Prosecco in your Limoncello Spritz, DOCG Prosecco is exactly what you’re looking for.

CHANGE IS THE ONLY CONSTANT – SUSTAINABILITY IN THE PROSECCO WINE REGION  

Sustainability in wine production is more than just a trend – it is a necessity. Climate change, soil erosion, and water scarcity pose major challenges to the wine industry. The Glera grape, the main variety used for Prosecco, thrives in the unique microclimates of these regions. Preserving this delicate balance requires environmentally friendly farming methods.

Did you know that the Prosecco wine region was the first in the world to establish sustainability as a core principle throughout its entire production process? Bravissimo! But as is often the case, there are varying interests even within the wine region. Responsible and environmentally conscious winemakers and wines can be identified, for instance, by Equalitas or SQNPI certifications, or by organic and biodynamic labels.

With these, you can be confident that reduced chemical use better protects biodiversity, efficient irrigation systems are utilized, renewable energies are implemented, and continuous efforts are made to reduce CO₂ emissions.

WHICH PROSECCO IS RIGHT FOR YOUR LIMONCELLO SPRITZ?

In addition to origin and sustainability, there are other aspects you should consider to create a world-class Limoncello Spritz. The level of sweetness is key – whether you prefer to slightly tone down the sweetness of the limoncello or opt for a balanced profile to complement the zesty citrus note of the limoncello. Also, think about the carbonation, whether you prefer light or strong bubbles.

Italienische Weine (Italian wines) should not be missing from any household. For a perfect Limoncello Spritz, a good Prosecco is a must-have, especially because it is so wonderfully versatile.. Here, you’ll discover high-quality Proseccos to suit every taste and budget.

SUSTAINABLE:  ALBERTO NANI PROSECCO FRIZZANTE DOC BIO. With its pale straw-yellow color and aromas of apple, pear, and acacia blossoms, this sparkling wine pairs perfectly with the refreshing zestiness of limoncello. Its refined, well-balanced structure gives the Limoncello Spritz a fruity lightness and elegance.

ORIGIN MATTERS: DOMUS PICTA, PROSECCO SUPERIORE DOCG EXTRA DRY, CONEGLIANO. A sparkling wine from the DOCG hills is an ideal match for the Limoncello Spritz, with floral notes of wisteria and acacia that perfectly enhance the citrus freshness of the limoncello. The fine, persistent bubbles and fruity hints of apple and citrus create a harmonious and refreshing balance in the cocktail.

TOP OF THE TOP:  VIGNA LA RIVETTA CARTIZZE BRUT, VALDOBBIADENE. With its intense bubbles, finesse, and highly complex profile, this Prosecco is a wonderful partner for a high-end Limoncello Spritz. If no limoncello is on hand, it also shines on its own, thanks to its elegant balance of acidity and sweetness.

LET’S GO – MAKE YOUR OWN LIMONCELLO SPRITZ  

Recipe: Ingredients (for 1 glass):

• 50 ml Limoncello
• 100 ml Prosecco (Brut or Extra Dry)
• 50 ml soda water (sparkling mineral water)
• Ice cubes
• Lemon slice or lemon zest (for garnish)
• Fresh mint leaves (optional)

Preparation:

1. Fill a wine glass or a large cocktail glass with ice cubes.
2. Pour the limoncello over the ice.
3. Add the Prosecco and gently stir to preserve the bubbles.
4. Top off the glass with soda water to lighten the drink.
5. Garnish with a lemon slice or zest. For an extra fresh touch, optionally add mint leaves.

Serving Tip:

Serve ice cold – perfect for summer occasions or as an aperitif. The Limoncello Spritz is refreshing, light, and easy to make!

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© Kate Dacres via Unsplash

Chickpeas are part of the pulse family, which also includes beans and lentils. This family is known for being a nutritional powerhouse, and chickpeas are no exception. Chickpeas are packed with protein, healthy fats and fibres. They are also loaded with vitamins, minerals and antioxidants. Eating chickpeas helps maintain blood sugar levels, promotes heart and gut health, and helps ease symptoms of Irritable bowel disease (IBD) like constipation and nausea. Just one cup of chickpeas provides a good portion of your daily manganese needs, which is essential for protecting cells, maintaining strong bones, and boosting the immune system. 

On top of this, chickpeas are environmentally friendly, they don’t require much water to grow and they enrich the soil around, reducing the need for chemical fertilisers. They’re also incredibly affordable, making them accessible for everyone.

Chickpeas are incredibly adaptable and can be cooked in countless ways. Their liquid, aquafaba, is also versatile, even being included in cosmetics because of its natural qualities. Aquafaba mimics the texture of egg whites, making it a fantastic ingredient for various culinary creations. Here are some delicious ways to eat chickpeas and use their aquafaba.

FIVE WAYS TO COOK CHICKPEAS

HUMMUS

Blend chickpeas with tahini, lemon juice, garlic, and olive oil to make a creamy hummus. This delicious dip is one of the most famous chickpea dishes and it’s perfect for any occasion.

OVEN ROAST

Roast chickpeas with your favourite spices for a crunchy, savoury snack. They’re great for adding to salads or enjoying on their own.

SMOOTHIES

Add cooked chickpeas to smoothies for an extra protein and fibre boost. They blend seamlessly, adding creaminess and nutrition without altering the flavour.

SOUPS AND STEWS

Stir cooked chickpeas into soups, stews, and curries for added texture and nutrition. They soak up flavours well and make dishes heartier.

SAUTEED VEGETABLES

Sauté chickpeas with veggies, garlic, and spices for a quick and nutritious meal. Serve over rice or quinoa for a complete dish.

HOW TO USE AQUAFABA 

This liquid from canned chickpeas is a versatile ingredient that can be used as a vegan alternative to eggs in various recipes. It’s perfect for making meringues, mayonnaise, vegan ice cream, and even cocktails. Aquafaba can create light, fluffy textures, making it ideal for baking and dessert recipes.

CHICKPEA PRODUCTS 

If you love chickpeas but don’t want to cook, don’t worry because you can find them in lots of products. These include chickpea protein powder, flour, butter and pasta. Chickpea products offer a gluten-free and nutritious alternative to traditional ingredients. You can even find chickpea snacks such as crisps, granola, and cereal, all of which are excellent options for incorporating chickpeas into your diet.

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Being vegan is a powerful way to help the planet. Saying no to meat and dairy products saves animals and reduces your carbon footprint. Thanks to its growing popularity, being vegan has never been easier. From vegan menus at restaurants to dedicated sections in supermarkets, plant-based eating is everywhere. 

With veganism on the rise, certain foods have become culinary trends. Meat alternatives like soy, tofu, and seitan have become staples in restaurants and kitchens everywhere. Other foods like cauliflower and avocado have become social media favourites, inspiring cookbooks and viral recipes. Cauliflower, once considered a boring boiled vegetable, now dominates screens in the form of roasted, air-fried, steaks, rice, wings and more. 

But just because these foods are vegan doesn’t mean they are entirely good for the planet. Many of these trendy foods come with their own set of environmental and social issues. Consumers are often tricked into thinking anything vegan is 100% good and we need to be aware when this is not the case. But don’t worry, we’ve put together a list of some trendy foods that, despite their benefits, are more harmful than you’d think.

SOY 

Soy is a go-to vegan food for those looking for a meat alternative with a similar texture and protein content. But this versatile crop has significant environmental problems. Soy farming has doubled over the last two decades. We often don’t realise that soy is in much more than our meat alternatives, including some chocolates, ice creams and cosmetics. A large amount of the world’s soy is also fed to livestock. The rising demand for soy has resulted in forests, savannahs and grasslands being transformed into soy plantations. This transformation endangers habitats, particularly in places like the Amazon and African Savannahs. Brazil is the biggest producer of soy and faces significant deforestation and habitat loss due to its expansion. Soy production also generates extremely high levels of greenhouse gases and relies on large amounts of water, energy and chemicals. All of these factors lead to this popular crop leaving an incredibly high environmental footprint. 

AVOCADO 

With 11 billion pounds of avocados consumed every year avocados are one of the most popular foods in the vegan world. Packed with unsaturated fats, fibre and potassium, avocados boast numerous health benefits, including antioxidant and anti-inflammatory properties. However, this product comes at a steep social and environmental cost. It takes 2000 litres of water to produce 1kg of avocados and most avocados are grown in regions where water is an already scarce resource.

Avocados are also expensive and a lucrative business for farmers. This has led farmers to clear old trees and natural areas to plant more avocado trees, contributing to deforestation and biodiversity loss. Avocado cultivation also relies on chemical pesticides and fertilisers which degrade soil quality over time. The economic success of avocados has even attracted organised crime, with cartels becoming involved in the trade, particularly in Mexico. Human rights abuses and poor working conditions are renowned in the avocado industry.

QUINOA

Quinoa is often hailed as a superfood. It has origins in South America where it has been a staple for decades. Traditionally, quinoa was grown in fields where llamas graze, enriched by natural manure. However, the global surge in demand has made this sustainable practice impossible. Many farmers have abandoned traditional methods, opting for chemical fertilisers instead, leading to soil depletion. The rush to capitalise on the quinoa boom has also led to land grabs, displacing local communities. Because of this, Quinoa’s prices have increased and is now more profitable to export than to sell to local communities. All of these aspects mean it is no longer the affordable staple that it was for families.

ALMONDS

Almonds have become a staple in many vegan diets, particularly in the form of almond milk, which is a popular alternative to dairy. Like many nuts, almonds offer high nutritional benefits. However, their cultivation is incredibly resource-intensive, demanding high amounts of water and pesticide consumption. It takes more than 4 litres of water to grow a single almond and around 6000 to produce one litre of almond milk. This high water consumption is particularly concerning in drought-prone areas like California, where many almonds are grown. 

Aside from these factors, it is not recommended to overconsume almonds since excessive consumption can lead to digestive issues and reduced nutrient absorption, making moderation key.

SO WHAT SHOULD WE DO? 

This doesn’t mean that you should stop eating these delicious foods. The key is to be mindful of how we consume them. The most important thing is to limit excessive consumption; even the most sustainable foods can become harmful when mass-produced. Diversify your diet with a wide range of plant-based foods and choose seasonal ingredients where possible.

We should also advocate for policy changes in areas like sustainable agriculture, water resource management, fair trade and labour rights. Supporting and encouraging responsible farming practices is key to protecting the environment, ensuring fair treatment of workers, and promoting a more equitable and resilient food system.

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Waterless cooking has a rich history rooted in the technological advancements of cookware. In the 1930s and 1940s, cookware manufacturers began to design pots and pans with multi-ply construction, which included layers of aluminum or copper sandwiched between stainless steel. This construction allowed for even heat distribution and retention. It was especially the invention of sealed pot lids that enabled food to cook in its own juices, by trapping steam and moisture. Though this technique yields delicious, nutritious food, its key advantage is that it helps in reducing our ‘Water print.’

A ’water footprint’ refers to the total volume of freshwater used to produce the goods and services consumed by an individual, community, or organization. In a world where freshwater is scarce for some countries, it is important to make a conscious effort to manage and cut down on the huge volumes of water we waste in our lifestyle. In the context of cooking, ‘water footprint’ encompasses the amount of freshwater used throughout the entire process of producing, preparing, and consuming food. Though we may not be able to control the water used in the agricultural sectors to grow our food, we do have the power limit for water used in cooking.

Water is used in cooking for boiling, poaching and broiling food. Through waterless cooking, one can practice these techniques not with water, but with the moisture of other water-containing fruits or vegetables.

Waterless cooking is furthermore known for the plethora of health benefits it provides.

THE HEALTH BENEFITS OF WATERLESS COOKING

Firstly, traditional cooking methods such as boiling or steaming causes significant loss of water soluble vitamins and minerals. Waterless cooking minimizes this loss because it uses the natural moisture within food. It can also help preserve phytonutrients and antioxidants which make food healthier.

In waterless cooking, it is unnecessary to use oils or fats as grease. This reduces the meal’s overall fat and calorie content. If fats are used, they are unlikely to be oxidized since cooking is done on low heat.

Waterless cooking also increases our vegetable intake as vegetables are an integral part of the waterless cooking process, leading to an overall balanced diet. The meal will also be varied and rich in flavor which means that added seasoning and preservatives are not necessary.

SOME RECIPES YOU CAN TRY

Waterless Chicken and Vegetables

Place four chicken breasts in a waterless cookware pot, then around the chicken add 1 sliced mushroom, one sliced onion, 2 cups of baby spinach and 2 minced cloves of garlic. Season with salt and pepper and thyme. Cover lid and cook on medium heat. Reduce to low heat when vapour starts to form. Cook for 20-25 minutes or until chicken is cooked through and vegetables are tender.

Waterless Rice Pilaf

Place one cup of (washed) basmati rice, 2 cups of mixed vegetables, such as carrots, peas and corn with, 1 finely chopped onion, 2 minced cloves of garlic, 1 tsp cumin seeds, ½ tsp of turmeric, and salt to taste in the waterless cookware pot. Cover with the lid and cook on medium heat.When the vapor seal forms, reduce to low heat. Cook for 15-20 minutes or until the rice is tender and moisture is absorbed.

Waterless Apple Compote

Slice four large apples and place the apple slices in a waterless cookware pot. Sprinkle with raisins, sugar, cinnamon, and nutmeg over the apples. Cover with the lid and cook on medium-low heat. When the vapor seal forms, reduce to low heat. Cook for 15-20 minutes or until the apples are tender and have released their juices.Serve warm or cold as a dessert or a topping for pancakes or oatmeal.

WHAT ARE PROBIOTICS?

Probiotics, referred to as “good bacteria,” are live organisms that work wonders for our bodies. While they’re essential for maintaining a healthy gut, their benefits extend far beyond digestion. Probiotics boost your immune system, protect your skin, regulate your metabolism, and even support brain health.

Your gut, often called your “second brain,” produces serotonin and dopamine, which can enhance your mood. Incorporating probiotics into your diet offers endless benefits!

NATURAL FOODS HIGH IN PROBIOTICS

While probiotic supplements are available, many natural foods are rich in probiotics and can easily be incorporated into your diet. Here are some of the best natural sources of probiotics and their health benefits:

Yoghurt:  Yoghurt is a probiotic powerhouse. It supports gut health, boosts the immune system, and can protect against skin conditions like eczema. Look for yoghurts labeled “live and active cultures” and containing bacteria like Lactobacillus, Streptococcus, and Bifidobacterium. The healthiest yoghurt is unsweetened or plain and doesn’t contain any additives. Add fruit or a little honey if you want it to be sweeter.

Kefir: This fermented milk drink contains even more probiotics than yoghurt. Rich in various strains of bacteria and yeast, kefir is a potent source of probiotics known to improve blood pressure, cholesterol levels, and blood sugar control.

Kimchi: This traditional Korean dish, typically made with cabbage and seasonings like sugar, salt, onions, garlic, ginger, and chilli peppers, is rich in probiotics. Kimchi adds a spicy kick to your meals, promoting gut health and boosting the immune system.

Sauerkraut: The fermented raw cabbage known as sauerkraut is a popular condiment in many cultures and provides a significant amount of beneficial bacteria for gut health.

Kombucha: Known for its slightly tangy taste, this fermented tea beverage is rich in probiotics and often consumed for its digestive benefits.

Miso: Miso is a thick paste made from fermented soybeans. It is a staple in Japanese cuisine and adds a rich, umami flavour to soups, marinades, and dressings while promoting gut health.

Soft and Aged Cheese: Certain types of cheese, especially soft and aged varieties that are not pasteurised (such as Swiss, Gouda, Edam, Gruyere, and raw Cheddar), are excellent sources of probiotics.

Tempeh: A fermented soybean product from Indonesia, tempeh is high in protein and beneficial bacteria. It can reduce cholesterol, increase bone density, and promote muscular recovery. The probiotics in tempeh create a protective lining in the intestines and shield you from pathogens like salmonella and E.coli.

Incorporating natural probiotics into your diet through these foods can enhance your gut health and overall well-being. These foods offer a delicious and sustainable way to consume beneficial bacteria, supporting everything from your immune system to mental health. By making these probiotic-rich foods a regular part of your diet, you can enjoy numerous health benefits while exploring new and tasty recipes.

THE PRINCIPLES OF PERMACULTURE

Permaculture first emerged in the 1960s as a field of agriculture that emphasized the importance of preserving natural patterns within the landscape, as well as natural species in area. It states that imitations of these natural patterns are more effective when it comes to gardening as these natural patterns have emerged through evolution over thousands of years. The implementation of permaculture will vary depending on the region of the Earth it is located in.

Permaculture design has three core ethics influencing every aspect of its design, intended to create systems that are not only sustainable but also regenerative.

The first of these ethics is Earth Care. This principle entails that cultivators or gardeners place special importance on taking care of the planet by maintaining and replenishing natural systems. To put this principle into practice, one must implement solutions that promote biodiversity, soil health, and water conservation. This includes using renewable energy sources, recycling waste, and avoiding pollution.

The second principle is People Care which calls for support and nurture individuals and communities. Designers must curate systems that provide for human needs in a way that does not exploit people or resources. This involves creating inclusive, equitable communities, promoting health and education, and ensuring access to basic needs like food, shelter, and clean water.

The third of the principles is Fair Share or the return of Surplus. In this principle one must strive to redistribute surplus. This can be done by sharing excess resources to ensure that all can thrive without overexploiting the Earth. This ethic encourages practices like composting, seed sharing, community support systems, and reinvesting surplus energy back into the system to support the other two ethics.

When starting a garden, its important to start small and learn along the way. Permaculture gardening especially is suited for new gardeners as it is a low-maintenance technique that benefits both you and your community. They are intended to create systems that are not only sustainable but also regenerative, promoting a harmonious relationship between people and the environment.

Dating back to almost 3000 BC, sourdough bread appears in earliest civilisations such as that of ancient Egypt and Rome. It was the original form of rising bread used throughout human history, until the discovery of commercial yeast in the mid- 19th century.

Sourdough differs from most commercially-sold bread, in that it contains no baker’s yeast. Instead, it relies on a fermented ‘starter’ of water and flour. Its lack of baker’s yeast, and reliance on natural fermentation processes, is the very reason that sourdough is being praised for being nutrient rich and gut-healthy.

THE BENEFITS OF SOURDOUGH BREAD

First of all, sourdough bread is good for your gut. The fermentation process leads to the probiotic properties, which improves gut health. Sourdough bread made with whole grain is especially healthier for being high in fiber.

The fermentation process for sourdough alters the enzymes in the wheat and helps with the digestion of gluten. This is especially beneficial for people with adverse reactions against gluten. It could overall lead to better digestion.

Some research has pointed out that sourdough bread is crucial for healthy aging. Sourdough and other fermented grain-based products have antioxidants, anti-hypersensitive, anti-diabetic properties.

Finally, Sourdough bread can keep blood sugars in a healthy range. Eating carbs can often cause a spike in blood glucose, which can be dangerous for some chronic illnesses such as diabetes. Sourdough bread has a lower glycemic index and glycemic load than white bread and whole-wheat bread.

To make a perfect loaf of sourdough bread, mix 500g of bread flour, 10 g of seasalt, 250 g of water, 150 g of the active sourdough starter and 25g of olive oil. Squish the mixture together in a bowl, with your hands until the flour is fully absorbed. The dough should feel dry, rough and shaggy. Cover the bowl with plastic wrap and let rest for 30 minutes. After the dough has rested, knead it into a ball directly in the bowl.

Cover the bowl again and let the dough rise. This can take anywhere between 3 to 12 hours. You will know its ready when the dough has doubled in size. About 30 minutes into the bulk rise, you have the option to stretch and fold the bread. It is not always necessary but this step helps add height and structure to the finished loaf. Finally, knead the bread to desired shape.

To achieve an artisan style bread, it is essential to use a baking pot. Typically, people opt for the famous dutch oven baking pot. This pot traps in heat and moisture to help the bread open up and bloom while baking.

Before you place the bread and baking pot in the oven, you must allow the bread to rise one more time. Coat the bottom of your baking pot with corn meal and place dough inside. Leave it for about 30 minutes to an hour. The dough is ready when it’s puffy and no longer dense. Make a slash along the top of the bread to allow steam to escape and dough to expand during baking.

Preheat the oven to 450 F/ 232 C. Place the baking pot with the dough into the oven. Reduce temperature to 400 F/ 204 C. Bake on the center rack for 20 minutes. When 20 minutes is up, remove the lid and continue to bake for an additional 40 minutes or until deep golden brown. The internal temperature should be around 205-210 F/ 96-98 C. Cool on rack for at least an hour before slicing.

Sourdough bread embodies not just a culinary delight, but a rich tapestry of history, science, and tradition. Beyond its delicious taste, sourdough is nutrient-rich and offers potential health benefits. So, whether enjoyed fresh from the oven or incorporated into diverse recipes, sourdough bread remains a beloved staple.

A GUIDE TO FERMENTED DRINKS

KOMBUCHA

Kombucha is a fizzy, sweet, and sour drink that undergoes fermentation of an infusion of sweetened black tea by introducing a starter culture referred to as a ‘SCOBY’ (Symbiotic Culture of Bacteria and Yeast). Depending on the process and ingredients, Kombucha can adopt many tastes including fruit-infused tastes. Kombucha retains valuable nutrients from tea like potassium, manganese, and vitamins E, K, and B. Like vinegar, kombucha is a great source of acids and amino-acids. 

Kombucha stands out as one of the most recognised fermented beverages in today’s market. It boasts a rich history with a long tradition of homemade preparation. Researchers trace its origin back to northeast China over two thousand years ago. Later, it found its way to Japan and Russia. In the 20th century, kombucha’s influence extended to Europe and beyond through global trade routes. Referred as the “Tea of Immortality” or “The Elixir of Life ” in Traditional Chinese Medicine, the beverage sparked interest in modern consumers interested in the health benefits of Kombucha.

THE RISE AND FALL OF KOMBUCHA

Today, we can find Kombucha on shelves of numerous supermarkets, featuring diverse brands. The 21st-century resurgence of interest in this ancient beverage has followed a non-linear path, with perceptions in the marketplace shaped by a variety of media representations, leading to a somewhat varied reception. Consumers started to consume Kombucha, attracted by stories about its health benefits. As mentioned by Forbes, it was nicknamed the most ‘liberal’ product in 2009 for its popularity in alternative settings.

However, in 2010, a regulatory crisis hit the kombucha industry when Whole Foods removed kombucha products from its shelves due to elevated alcohol levels, violating the 0.5% ABV regulation. The crisis highlighted a lack of awareness among producers and regulators regarding alcohol development during kombucha’s second fermentation, leading to a temporary suspension of production and distribution. Surprisingly, the crisis supported the future success of Kombucha.

The new regulations led to the development of standardised alcohol content tests and quality verification processes. Specifically, he formalisation of the product changed perspectives in the market. Forbes highlights that despite certain negative media portrayals, Kombucha thrived due to increased consumer awareness and interest in healthy soft drink alternatives. The dealcoholization of Kombucha helps consumers change their perspectives on the drink and embrace its positive benefits. Future Market Insights predicts that the Kombucha market will grow by 12% in the next few years.

OTHER FERMENTED DRINKS TO KEEP AN EYE ON

KEFIR

First, Kefir is a fermented milk beverage with a tangy taste and a thin yoghurt-like texture, crafted from kefir grains. It involves inoculating the milk of cows, goats, or sheep with kefir grains, which are gelatinous polysaccharides containing a culture of bacteria and yeast known as kefiran. Kefir is rich in protein and has valuable nutrients like calcium, phosphorus, and magnesium. It is also a great source of vitamin b12 and vitamin D. Kefir has less lactose than milk. 

This centuries-old, fermented drink has its roots traced back to the Caucasus Mountains in Eastern Europe. The discovery of kefir is often credited to shepherds in the region who, unintentionally, facilitated fermentation by carrying milk in leather pouches, giving rise to the creation of this effervescent and tangy beverage. The term “kefir” is believed to have originated from the Turkish word “keyif,” meaning “pleasure.”

For a non-dairy option, consider trying water kefir. In this process, kefir grains ferment a sweet liquid, typically water with added sugar, resulting in a lightly carbonated beverage with diverse flavour notes.

TEPACHE

Tepache is a traditional Mexican fermented beverage crafted from pineapple peels, water, brown sugar, and an array of spices. Through a simple and rapid fermentation process, the pineapple peels transform into a tangy and sweet drink, offering diverse aromatic notes that can vary in preparation. Notably, the beverage often features pronounced hints of cinnamon and other sweet spices. Tepache is a refreshing drink enjoyed from street vendor carts to high-end restaurants. Its roots trace back to pre-Columbian Mexico, where it held significance in ancient cultures. The pineapple in tepache provides high contents of vitamin C. It also provides vitamin A, B, potassium and calcium. Tepache also has tibicos, great for revitalising hurt tissue. 

KVASS

Next, Kvass or Kvazz is a northeast European drink with a cloudy, light brown appearance.  It is found in Russian and Ukrainian homes and its popularity is taking it across the globe. The preparation process is simple. We toast dark sourdough rye bread, soak it in water, sweeten the infusion with sugar, and let the yeast do the rest. In one or two days, you have kvass ready to drink. It results in a sweet and sour drink that can adopt many flavours, but the earthy, bread taste is always present. As other probiotic drinks, kvass is great for constipation and helps reduce inflammation. It is also great for the brain since it is a source of neurological supportive vitamin B. The drink also helps us get extra minerals like iron, copper, manganese and magnesium. The phytonutrients also support liver health. 

BOZA

Boza, also known as Bouza, Bosa, or Busa, is a lactic acid drink with a rich history spanning over 8,000 years in various Middle Eastern and Eastern European countries. The beverage has a thick and viscous consistency, and its colour can range from beige to light brown, depending on the preparation. While people commonly make boza from millet, they can also craft it from a variety of grains such as wheat, barley, and corn.

Furthermore, he flavour profile may include notes of cinnamon or clove, and individuals often adorn it with chickpeas on top. Boza has a sweet taste with mild acidic undertones.For individuals engaged in physical activity, Boza offers an excellent choice, serving as a valuable source of macronutrients by providing a substantial amount of protein and carbohydrates. The fermented drink also has 4 types of vitamin B, as well as good amounts of vitamins A, C, and E. 

WHY TO INCLUDE FERMENTED DRINKS IN OUR DIET

A HEALTHY GUT

Chiefly, the combination of probiotics and prebiotics in fermented drinks can help us maintain a healthy gut. Probiotics, which are living microorganisms beneficial to the host when consumed in appropriate amounts, work alongside prebiotics—non-digestible fibres or compounds that act as a food source for beneficial gut bacteria. Research in Spain suggests that this combination maintains a diverse and healthy microbiome, a collection of good bacteria living in our bodies that are vital to our overall health. By fostering the growth and balance of beneficial bacteria, fermented drinks can potentially improve digestion and nutrient absorption.

OTHER HEALTH BENEFITS

Fermented drinks offer a wide array of health benefits, primarily through their antioxidative properties. These beverages are rich in polyphenols, antioxidants commonly found in tea and various substrates, and the fermentation process further amplifies their antioxidative effects. These antioxidants play a role in reducing blood pressure, preventing hypertension, and lowering cholesterol levels. In the case of kombucha, its polyphenols impede pancreatic lipase, resulting in decreased cholesterol levels and aiding in its excretion.

Additionally, researchers in Malaysia found that fermented drinks exhibit anti-inflammatory characteristics and contribute to immune system regulation. The remarkable anticancer, antimutagenic, antimicrobial, and antidiabetic effects of fermented drinks position them as promising contributors to comprehensive health and disease prevention. Finally, their involvement in detoxification, particularly in protecting the liver and blood, adds to overall well-being.

ARE FERMENTED DRINKS SAFE?

Mayo Clinic highlights that crafting kombucha in unclean conditions can encourage the growth of harmful bacteria, potentially leading to stomach upset, infections, or allergic reactions if not prepared correctly. Excessive consumption may also result in discomfort. While regulations limit the alcohol content to 0.5%, homemade variations may differ in alcohol content. Additionally, the nutritional composition varies by brand and preparation method. Therefore, we recommend choosing trusted fermented beverages that have undergone rigorous quality control. Regulated, well-prepared fermented drinks should pose no direct safety issue. Drinks with clear nutrition labels will provide clarity on the product’s content. To prepare the drinks ourselves, we should familiarize ourselves with the basics of brewing, storage, and handling to minimize risks.

However, even when prepared correctly and without direct safety risks, fermented drinks may not deliver all the anticipated health benefits. Nutritionist Amy Keating told The Washington Post that certain strains of probiotics are effective in addressing specific health conditions like irritable bowel syndrome or traveller’s diarrhoea. However, Keating explains that the full benefits of kombucha remain uncertain due to the variability in their formulations and the limited extent of research on their specific advantages. Mayo Clinic agrees that there are few medically valid studies on the benefits of kombucha for human health. In short, while experts do not dismiss the benefits of fermented drinks, there isn’t sufficient evidence to attribute the observed improvements in health solely to the drink.

THE BOTTOM LINE

Fermented drinks have been integral to various traditions and cultures for millennia, and their enduring popularity is not without reason. While these beverages might not be the “elixir of life,” they do offer notable benefits. While ongoing research continues to uncover the depth of advantages associated with fermented drinks, it’s important to approach them without expecting them to cure illnesses and satisfy all our health needs. Instead, their primary merits lie in supporting a healthy gut and maintaining a balanced bacterial flora.

Ultimately, beyond their potential health benefits, fermented drinks present a flavourful and wholesome alternative to sugary soft drinks. Embracing fermented beverages as part of a balanced diet can contribute not only to physical well-being but also to a more varied and enjoyable palate.

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© Milo McDowell via Unsplash

+ Words:
Francesco Witt
Luxiders Magazine

L: It is argued that being vegan is not that sustainable, due to the lack of capability of the global food system to fulfil the needs of a whole-vegan society in the future. Another argument comes as most of the key nutrients of the vegan diet like asparagus and blueberries cause a big portion of carbon emissions and energy use during the air transportation, retail, and packaging processes. How do you interpret these arguments and how being vegan is still the more sustainable diet for you?

JC: Animal agriculture is one of the leading causes of the climate crisis, being responsible for a fifth of all greenhouse gas emissions produced globally. The food miles argument needs to be taken with a pinch of salt; it’s only one factor to consider when it comes to climate intensity in the food system, alongside farming methods, processing, storing, cooking and disposing of food. What you eat is farm more important than where it came from.

To get a fuller picture you need to look at the overall carbon footprint of a food item which takes all the above into account. The carbon footprint of animal foods, such as meat, fish, dairy and eggs, are considerably higher than those of plant foods – regardless of where they come from. So, although a vegan product from abroad might have a higher transportation carbon intensity, than say UK beef, the overall footprint is still much lower. While it is best for us all to try and avoid food grown in hot-houses or air-freighted to the UK, studies have shown this will only reduce your food-related emissions by five per cent, whereas going vegan can halve your food-related greenhouse gas emissions.

We could sustainably feed everyone on the planet on a vegan diet – in fact it is the only way to sustainably feed a growing global population. Our current food system is broken; globally one in nine people in the world today are undernourished. Even though animal agriculture monopolises 83 per cent of our farmland globally, due to grazing land and crops to feed to farmed animals, it only produces 18 per cent of our calories. In fact, 43 per cent of our crops are used for animal feed instead of human consumption, closer to 60 per cent in the UK. This is an inefficient and wasteful system, which adds a needless additional step into the food chain by feeding food we could eat to farmed animals.

On the other end of the scale, diet related illnesses are on the rise with animal products being a major factor in causing heart disease, obesity, bowel cancer and some other cancers as well. A central pillar to sustainability is society, our food system needs to benefit both people and the planet. What we have now, this outdated reliance on animal agriculture, is failing across the board. A global switch to a diet that relies less on meat and more on fruit and vegetables could save eight million lives by 2050 and reduce greenhouse gas emissions by two thirds. We need to build a new system that supports the planet and people. This transition requires plant-based foods to lie at the heart of it.

Blueberries and asparagus are not exclusively eaten by vegans and are not associated with high food miles when eaten in season. If you want to avoid imported fruit and veg, you could obtain your nutrients from home-grown and frozen plant-based foods – frozen fruit and vegetables can be just as good and, in some cases, even better for you than fresh. The possibilities are endless! Take asparagus for example. It’s rich in vitamins A and C. Alternative sources include carrots, pumpkins and tomatoes (vitamin A) and strawberries, blackcurrants and broccoli (vitamin C). The basis of current diets is extremely narrow with the global adoption of a vegan diet will expand the crops we grow, and the sources we have for nutrients.

As stated above, if you want to consume plant-based products such as asparagus and blueberries, but want to make sure they are also having the lowest carbon footprint available, it’s recommended to only buy them when in they are in season in their country.

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Brenda Godinez © via Unsplash

Interview:
Tolga Rahmalaroglu
Luxiders Magazine Contributor

WHY WHAT WE EAT MATTERS

Food is a big part of our traditions and spare time. Sunday breakfast with a family at home or dinner with a special one in the restaurant surely means more than satisfying a need. And still food is our source of joy and energy. What we eat affects the body and mood we have. But how often do you think about the impact food has on Earth? The food itself might not be a problem, but the way it is produced.

We eat everyday and so do eight billion people around the world. By 2050, an estimated another two billion people will join the ranks of daily food consumers. According to the Food and Agriculture Organization, global food production accounts for nearly 40% of land use and 30% of total greenhouse gas emissions worldwide. Since food production exacts an enormous toll on the health of our planet, the time when we start eating not only healthy but also more sustainable has come.

WHAT IS THE PLANETARY HEALTH DIET?

37 of the world’s best scientists from various disciplines, such as agriculture, environment and public health, posed a question on how to feed the growing population within the planetary boundaries. The result is the EAT-Lancet Commission presenting a diet which combines human health and environmental sustainability.

The planetary health diet represents a flexible nutrition that can be followed no matter if you are an omnivore, vegetarian or vegan person, so that the plate of the future could look like that:

• Plant based food is the new main course:  the ideal is to draw from all four plant-based food groups, vegetables and fruits, whole grains, nuts and legumes;
• Diversity is a key: the colorful choice of vegetables and fruits is encouraged;
• Animal protein is not excluded: since meat as well as seafood and dairy are good sources of protein, vitamin B12 and iron, they can stay on our plate but in a modest amount. As an example, one burger, two fish servings and one-two eggs per week.
• Using unsaturated fats: the priority should be given to unsaturated fats over refined grains, highly processed foods, and added sugars;
• No food to waste: ⅓ of all food produced is wasted. Consuming food mindfully will help to reduce greenhouse gas emissions.

REFERENCE VALUES OF THE PLANETARY HEALTH DIET

• Whole grains 230g/day
• Potatoes 50g/day
• Vegetables 300g/day
• Fruits 200g/day
• Dairy products 250g/day
• Legumes 75g/day
• Nuts 50g/day
• Beef/Lamb/Pork 98g/week
• Poultry 203g/week
• Seafood 196 g/week
• Unsaturated oils 40 g/day
• Sugar 31g/day

The diet is based on an energy intake of 2500 kcal per day, but varies depending on age, gender, and activity levels. To give you a better idea of what you might cook over the day, we recommend you to try such meals as Porridge with Fruits, Falafel Wrap with Hummus, Indian Lentil Dal, and Red Curry. For more information, please see the Planetary Health Recipes.

ADVANTAGES OF THE PLANETARY HEALTH DIET

Estimates suggest that there are approximately two billion people who are malnourished and another two billion people who are overweight. The adoption of better eating habits represents a win-win scenario for human’s health. According to the EAT-Lancet Commission, additional fiber from plant-based foods could reduce the prevalence of metabolic diseases.

“[…] the universal adoption of a planetary health diet would help avoid severe environmental degradation and prevent approximately 11 million human deaths annually” – EAT-Lancet Commission

The planetary health diet also helps to save water and reduce agricultural land use as well as greenhouse gas emissions, since plant-based diets require less water and cropland. Moreover, it can help us meet the Paris Agreement goal of keeping the global temperature below 2°C.

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+  Words:
Kseniia Gavrilova
Luxiders Magazine