Healthy & delicious recipe: raw & fermented carrots
Raw and fermented carrots provide a unique blend of soluble and insoluble fibre that plays a crucial role in supporting gut health, aiding hormonal balance and maintaining a balanced microbiome, writes Kinesiologist/Nutritionist Sarah Gilmour-Mayne.
YOU MAY have heard the viral buzz recently around Raw Carrot Salad, which is based largely on the research of Dr Ray Peat. It is a simple recipe said to support detoxification, gut health and the balance of endocrine function.
However, the power of the humble carrot is even greater than this salad trend, so let's explore how to use fermentation to harness and further increase the power of this very yummy food as medicine.
Here’s how:
1. Detoxification and gut health:
The fibres in raw carrots are particularly effective at binding to toxins, including endotoxins produced by harmful bacteria in the gut. Endotoxins can contribute to inflammation and disrupt the gut lining, leading to a leaky gut and systemic inflammation. By binding to these toxins, carrot fibres help reduce their reabsorption and promote their excretion, leading to a cleaner, healthier gut environment.
2. Supporting healthy bacteria:
The insoluble fibre in carrots serves as a natural prebiotic, feeding beneficial bacteria in the gut. A balanced microbiome is essential for overall health, as beneficial bacteria play a key role in digestion, nutrient absorption, immune function, and mood regulation. Regular consumption of raw carrots can help maintain a diverse and thriving microbial population.
3. Estrogen metabolism:
Carrots contain specific fibres that bind to oestrogen metabolites in the intestine. This process prevents the reabsorption of excess oestrogen into the bloodstream, promoting its excretion through the stool. For women, this is particularly beneficial as it can help balance oestrogen levels, reducing the risk of oestrogen dominance – a condition associated with various hormonal issues, including PMS, fibroids and endometriosis.
4. Anti-inflammatory properties:
Raw carrots are rich in antioxidants such as carotenoids, which have anti-inflammatory properties. Chronic inflammation in the gut can lead to conditions like irritable bowel syndrome (IBS), Crohn’s disease, and other inflammatory bowel diseases. By reducing inflammation, raw carrots can help prevent these type of conditions and promote overall gut health.
Fermenting carrots adds these additional health benefits:
1. Increased probiotics:
Fermenting carrots involves a process called lacto-fermentation, where beneficial lactic acid bacteria convert the natural sugars in carrots into lactic acid. This not only preserves the carrots but also populates them with probiotics – live bacteria that support gut health. Consuming fermented carrots can help increase the diversity of your gut microbiome, improving digestion, immunity, and overall wellbeing.
2. Enhanced nutrient absorption:
The fermentation process can increase the bioavailability of nutrients in carrots, making it easier for your body to absorb vitamins and minerals such as vitamin C, B vitamins, and beta-carotene. Fermentation can also reduce the anti-nutritional factors present in raw vegetables, which can sometimes interfere with nutrient absorption.
3. Easier digestion:
Fermented carrots are pre-digested by bacteria, making them easier for your body to process. This can be particularly beneficial for people with digestive sensitivities or those who struggle with raw vegetables. The fermentation process breaks down fibres and starches, reducing the burden on your digestive system.
Fermented Carrots with Apple Cider Vinegar
Ingredients:
- 4-5 medium-sized carrots, peeled and sliced into sticks
- A julienned green apple (optional)
- 1 cup of filtered water
- 1 cup of apple cider vinegar (preferably organic and raw, with the "mother")
- 1 tablespoon of Celtic sea salt or Himalayan rock salt
- 2-3 cloves of garlic (optional, for added flavor)
- 1-2 teaspoons of organic whole spices (e.g., coriander seeds, mustard seeds, pepper corns, cumin seeds, chilli)
- Organic grated ginger / turmeric (optional)
- A handful of fresh organic herbs like dill or parsley (optional)
- A teaspoon of Manuka honey adds more antibacterial properties (and yumminess)
Instructions:
1. Prepare the brine:
In a mixing bowl, combine 1 cup of filtered water with 1 cup of apple cider vinegar. Stir in 1 tablespoon of sea salt until fully dissolved. This mixture will serve as your brine.
2. Pack the carrots:
Place the peeled and sliced carrot sticks vertically into a clean glass jar (see note on Kmart Jar). If desired, add garlic, whole spices, and herbs, tucking them around the carrots to enhance flavour.
3. Add the brine:
Pour the apple cider vinegar brine over the carrots, making sure they are fully submerged. Leave about 1 inch of space at the top of the jar to allow for expansion during fermentation.
4. Fermentation process:
Seal the jar with a lid and leave it at room temperature, away from direct sunlight, for 3-5 days. The apple cider vinegar speeds up the fermentation process, so taste the carrots after a few days to see if they’ve reached your desired tanginess.
5. Storage:
Once the carrots are fermented to your liking, transfer the jar to the refrigerator. The cold environment will slow down the fermentation process and keep the carrots crisp. These fermented carrots can be stored in the fridge for several months.
Daily consumption: For best results, Dr. Peat recommends consuming this raw superfood once a day, ideally in the morning or as a part of your lunch. Enjoy a small portion of these fermented carrots as a side with your meals or prior to your meal as an appetiser.
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