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How Many Cultured Foods Do I Eat In a Day?

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People have the mistaken idea that I only eat cultured foods all day long. Although there are a lot of days that I do eat only cultured foods, this is not the norm. I mostly eat them because they’re easy for me to prepare and are what I call healthy fast food. You don’t need to add tons of cultured foods to your diet to see benefits, and I am going to show you how easy it is. It might surprise you that small amounts can make a big difference. But here’s the caveat –  if you really want to see huge changes, you need to add lots of fruits and veggies. So many fruits and veggies are prebiotics (food for bacteria) and you will see your microbes change you from the inside out. You will crave these foods more and more. As your bacteria change inside of you, so does your desire for certain foods.

Here is what a typical day looks like for me. I recommend eating what I call “The Trilogy” – kefir, kombucha, and cultured vegetables. You can eat any of these and still receive benefits even if you only consume one of them.


First thing in the morning, I usually head out the door and exercise. But before I do, I juice an apple with a big hunk of ginger and swig it down all at once. You can head over to this blog to see why I do this. If I’m busy, I add the ginger to my smoothie in the recipe below. After I run, I come home and drink 8-16 ounces of kombucha while I start answering emails and then I enjoy a pot of tea or healthy coffee alternative. Check out this post to see which ones I drink.

Make smoothies and store them in the fridge

Fridge copy 2

An hour or two later, it is usually a kefir smoothie for me. A cup or a half cup of kefir is a lot and gives you tons of probiotics. I do this almost every morning. Sometimes I make it up the night before and store it in a quart mason jar in the fridge for my family. I have been having mostly green smoothies for breakfast. The more greens you have in your diet the better. Blending several cups into a smoothie makes it taste delicious and is the fastest and easiest way to get them into my family’s diet. First thing in the morning is a plus.

Cultured veggies with lunch and dinner

cultured veggies and cheeseFor lunch, I always have cultured veggies in a variety of ways. It can be as simple as a couple spoonfuls of cultured veggies with my lunch. Or I will mix a spoonful of cultured veggies in kefir cheese sprinkled with salt and pepper and eat it with veggies or with blue corn chips. I can make a meal of this and often do, but it can also just be a couple of pickles with whatever I am having for lunch. I have so many different ways to do this, be it tomato bruschetta on top of toast, or a seaweed dip, or a salad with cultured veggie juice in the dressing, or veggies served on top of the salad.  The combinations are endless. But just a spoonful with lunch or dinner, or both, is a lot and can bring about lots of benefits to you and your health.  I  make all kinds of combinations of things, which I will be showing you in my new book due out November 3, 2015.  I don’t create difficult recipes because then I won’t use them. I am too busy, and I assume you are too. I usually have about one cup of kefir, a half cup to a cup of cultured veggies, and 8 to 16 ounces of kombucha. Often it’s a lot more, but this is what I try to do every day.

We’re not talking huge amounts

So, that’s not so hard, right?  We’re not talking huge amounts. As you start adding these amounts, along with other fruits and veggies that are prebiotics, you will start crowding out the other foods. Before you know it, you will have changed the microbes in your gut.  This will make you start craving the foods that help you stay healthy. Your microbes, depending upon what you feed them, make you crave different foods. Feed them lots of junk and those microbes will grow and make you crave junk food. Feed your microbes lots of cultured foods and add prebiotic foods like fruits and veggies and I kid you not, you will start craving healthy foods like never before. I have found this to be especially true just by having a green smoothie every morning. It has had a profound effect on my family. We all started eating more veggies and fruits when we started every day with a green smoothie. This recipe is one of my very favorite green smoothies. I devised it when  I was reading a book about chimpanzees and how they eat 45 percent of their diet in greens and 45 percent in fruits. Hence, the name Chimp Mint Smoothie. It’s crazy good!! I love fresh mint in a smoothie. I hope you enjoy it! Nobody will know it has two cups of greens in it.

Chimp Mint Smoothie
Green smoothies are such a great way to start your day. How else would you get 1- 1/2 cups of spinach for breakfast? Make a smoothie!~Donna
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Ingredients
  • 1/2 cup Kefir
  • 1 1/2 cups Coconut Milk
  • 1 -1/2cups spinach leaves
  • 1/2cup mint leavesfresh
  • 1large banana
  • 1 cup ice
  • 1dropper Stevia
Servings:
Units:
Instructions
  1. Blend all ingredients in a blender until smooth. Serve and enjoy!
CulturedFoodLife.com

 

23 Responses to "How Many Cultured Foods Do I Eat In a Day?"
  1. Hi Donna
    I discovered your sight sometime last year after June 11 ,2014 — I received a diagnosis I of T2 diabetes that day. I found a local farmer who owns a dairy farm and sells to the public- I found out his wife makes Kombucha and asked to buy a SCOBY. From her- she gladly gave it to me. I’ve been enjoying Kombucha ever since.
    After that I purchase a jar of Atchara and began eating it too- now Ive moved on to making Kefir — with freezes dried grains. My goal is to get off my MEDS.
    I am happy to see you post your daily habits and how you incorporate these foods. I’m one that truly thought you ate nothing but these things all the time! I didn’t know how I was going to do it! Your method is do-able!

    I can’t wait to try this method.

  2. I made the Chimp Mint Smoothie for my morning snack and I loved it! Thank you for the delicious recipe!!!

  3. Hi Donna,
    I’m getting started using cultured foods. Have been looking forward to it for a long time!
    I don’t use social media. yet. Think I came across you from either BED, The Food Summit, or such. I’m so satisfied you are the one I came across. Everything is showing itself to me. I enjoy the your whole approach. The articles are right there on the email. I To my pleasure the subjects I was working to mentally resolve all unfold.
    Your emails/ site is the simplest that I’ve found. and, or I just plain really like it.
    So much appreciation,
    thomas
    p.s. i had quit dairy, yogurt… didnt try milk kefir… thought I was allergic. I find now thru your info I can build what it takes to digest, assimilate.. these and more foods.
    If you have time-
    1. I’m getting high absorption liquid “vitamin”. Made from all the fermented fruits & veg’s I’ve been avoiding for 10 yrs. (sweet, starchy, multiple food sections combining..).
    2. My body has been dropping lots of weight over time, without putting any back on.
    the reason for the vitamin..
    I would so love to hear what you think on 3 things – about the fermented multi fruit/veggie product ? keeping more body mass in relation to what I eat.. ? We hear so much that systems like mine should work with less things at a time. Not combine.. (fruit- veg. fruit-carb as examples). ?
    Thank You.

    • I think the vitamins product made from fermented fruits and veggies is great! I have tried the food combining but found when I added cultured foods to my meals it work better at helping me digest everything and didn’t need to food combine anymore. Thanks for the kind words, made me smile!!

  4. Hi and thank you so much for all the great info!! I am loving all my probiotics!! I recently had the sales lady in a health food store tell me that putting kefir in the blender is too violent for the probiotics and will destroy them ……. I haven’t researched it further …… Have you heard this before?

  5. My problem with kefir made with raw milk is I love it too much! A cup or 2 or more every day. I seem to be gaining weight. Going to try to make just a cup a couple of times a week by only buying my coop’s 16oz container of raw milk instead of the half gallon. If its in my house and its delicious I seem to lack little control!

  6. I have been doing a similar thing but with all kefir and no additional milk since I’m making it faster than I can use it… Can too much cause me to be gassy?

    Ginger kombucha is my favorite too!!

  7. This makes a lot, I have trouble drinking it all. I’ll try cutting down the ingredients to make less. Love your help getting healthier. Ruth

  8. Donna, this is perfect!!! Just last week I thought “I wonder what is in Donna’s food journal on a normal day?” And there it is! Thank you!! 🙂

  9. Hi Donna
    Thanks for this recipe, which I will be trying tomorrow. I used to have a green smoothie every day, but stopped because I heard that too much raw spinach can be bad for you. Do you have a view on this?

  10. I just read the article about the ginger kombucha. Can you make the kombucha with ginger tea and get similar benefits, or does it have to be a 2nd ferment?

    Love your site…I have learned so much! THANKS!!!!

  11. Do you find eating high oxalate foods every morning can cause kidney stones? I do like having the trilogy daily but I worry about kidney stones. Thank you for everything you do for us 🙂

    • Here is the cool thing about this and something that is coming out in my new book Nov 3rd. There is one bacterium naturally found in the digestive tract, Oxalobacter formigenes, that has been shown to degrade oxalate, thus preventing kidney stones. It is sensitive to antibiotics but I have received letters from people who had a dramatic improvement in kidney function after eating cultured foods.

  12. Are you using full fat regular coconut milk (like Thai kitchen brand) or the diluted stuff that is sold along side the soy, rice and other non dairy milk substitutes? 1.5 cups of regular coconut milk has 600+ calories. I love regular coconut milk but use it more sparingly since I’ve been doing a Paleo diet and still not loosing weight. Thanks for the clarification.

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