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FERMENTED FOODS: The good bacteria

Fermentation preserves foods and provides probiotics

NATIONAL CATTLEMEN'S BEEF ASSOCIATION

Kimchi, or fermented cabbage, adds a healthy spice kick to a beef bowl.

It might make some squeamish to think about microorganisms and bacteria in their food, but when it comes to fermented fare, bacteria is good.

Fermentation has been used throughout history as a way to preserve food. It occurs when a food’s natural sugars and starches are broken down by microorganisms—like bacteria and yeast—into an alcohol or an acid, which acts as a natural preservative.

And there’s a key benefit to the process—probiotics.

Fermented foods contain a wealth of healthy bacteria called probiotics. These aid in digestion by helping the digestive system keep the balance of its beneficial microbiome—the combination of bacteria, yeast and other organisms that help maintain overall health.

In addition, incorporating fermented foods into diets has shown to help better absorb nutrients and boost immune systems.

All kinds of fruits and vegetables can be fermented. Some of the most popular fermented foods include kimchi, kombucha, miso, sauerkraut, tempeh and yogurt.

Fermenting isn’t a complicated process, but food-safe equipment is needed, and specific steps should carefully be followed to ensure bad bacteria doesn’t enter the process. To learn more about how to ferment at home, visit the National Center for Home Food Preservation at bit.ly/3rkcBST.

Here are some delicious recipes that incorporate fermented foods.

Korean-Style Beef Bowl with Kimchi

INGREDIENTS

2 boneless strip steaks, 1" thick (about 8 ounces each) ¼ cup low-sodium soy sauce 2 tablespoons Asian sesame oil 2 cups cooked brown rice 4 cups assorted vegetables, such as shredded or thinly sliced red or green cabbage, shredded carrots, broccoli florets, sliced cucumber, all cut into bite-size pieces ⅔ cup coarsely chopped kimchi (a staple of Korean cuisine, made with fermented cabbage and spicy seasonings) ¼ cup thinly sliced green onions 1 tablespoon toasted sesame seeds

DIRECTIONS

Using a grill, place steaks on the grate over medium, ash-covered coals. Cover and grill steaks, turning occasionally, for 11-14 minutes for medium rare (145°) to medium (160°) doneness. Meanwhile, in a small bowl, combine the soy sauce and sesame oil, and set aside.

Divide the rice evenly among four bowls. Top the rice with vegetables and kimchi. Once the steaks are done, carve them into thin strips, and divide evenly among the bowls. Drizzle with dressing, and garnish with green onions and sesame seeds.

—Recipe adapted from the National Cattlemen’s

Beef Association

Apple Sweet and Sour Brats

INGREDIENTS

32 ounces sauerkraut, rinsed and welldrained 1 cup applesauce ½ cup apple juice 1 tablespoon butter 1 onion, sliced 2 tablespoons brown sugar 1 large apple, cored and cubed 1 teaspoon cinnamon salt and black pepper to taste 12 bratwursts

DIRECTIONS

In a large saucepan, simmer sauerkraut with applesauce and apple juice for 20 minutes. In a large, deep skillet, heat butter over medium heat. Add onions and sauté, stirring frequently, until very soft, about 10 minutes. Add brown sugar, and cook for 5 more minutes until the onions are caramelized. Add the apple pieces, and sauté for 5 more minutes until the apples are just tender. Add to the sauerkraut along with cinnamon, salt

Hummus made with fermented yogurt gives a tang to this healthy spread.

and pepper. Keep warm until ready to serve. Prepare a medium-hot fire in a grill. Grill bratwurst directly over the fire, turning, until evenly browned, about 5 to 7 minutes, or until internal temperature reaches 160°. Remove bratwurst from the grill, and serve with the sauerkraut.

—Recipe adapted from the National Pork Board

Roasted Red Pepper Greek Yogurt Hummus

INGREDIENTS

16-ounce can of chickpeas (garbanzo beans), drained and rinsed ¼ cup plain, whole milk Greek yogurt 6 ounces fire-roasted red peppers 1 lemon, juiced 3 tablespoons tahini 2 or 3 garlic cloves 1 tablespoon extra virgin olive oil salt (optional)

For garnish:

fresh parsley Kalamata olives roasted red peppers, chopped sprinkle of paprika olive oil

DIRECTIONS

Place all ingredients but the olive oil into a food processor. Blend for 30 seconds. Add 1 tablespoon of olive oil, and continue to blend until you reach the consistency you want. Test, adjust seasoning, and add salt if you desire. Serve the hummus in a bowl, and garnish it with parsley, olives, peppers and olive oil. Serve with pita bread wedges or vegetables.

—Recipe adapted from the American Dairy

Association, Mideast

Missed open enrollment? You have options

BY ADAM CULLER

When it comes to obtaining health insurance for the upcoming year, open enrollment periods typically are the only time individuals can sign up for coverage.

While open enrollment periods vary for most businesses, the Affordable Care Act open enrollment period to purchase individual health insurance for 2022 concluded on Jan. 15.

If you missed you employer’s open enrollment period or the ACA enrollment deadline, there still are options to secure some form of health coverage for 2022. Special enrollment periods

If you’ve experienced certain life events, you may qualify for a special enrollment period. These periods allow individuals to sign up for health insurance outside of conventional open enrollment periods.

According to Healthcare.gov, qualifying events for a special enrollment period include getting married or divorced; having a child; changing residences; losing health coverage due to the death of the primary policyholder; or losing a job or group coverage.

These events generally will trigger a 60-day period in which a person can purchase health coverage and, in some cases, dental and vision insurance through the health insurance marketplace.

Employers who offer insurance to their employees are required to provide a special enrollment period of at least 30 days.

However, if you fail to sign up for coverage during a designated special enrollment period, you must wait until the next open enrollment period or explore additional options. Short-term health insurance

Individuals who don’t qualify for a special enrollment period may purchase short-term health insurance plans to provide themselves temporary coverage. Though these plans do not meet ACA requirements for minimum coverage, they will offer basic protection against catastrophic medical expenses.

Under a new Virginia law that went into effect July 2021, enrollment in short-term plans now is limited to

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three-month increments. If a plan is renewable, individuals are limited to six months of coverage under a shortterm plan. The new law also prohibits the sale of short-term plans during the ACA open enrollment period.

These policies do not cover preexisting conditions, and coverage is not guaranteed for all applicants. If approved, terms of coverage are subject to medical underwriting, and a beneficiary may be denied coverage if they’ve experienced illness during the initial coverage period.

“Short-term health insurance policies won’t have the same provisions and coverage as plans purchased through the Affordable Care Act, but they do provide some financial protection if you missed open enrollment,” said Gina Gentilini, senior account executive for Virginia Farm Bureau’s Health Insurance Division.

Other year-round options

There is no open enrollment period for Medicaid or the Children’s Health Insurance Program, and individuals who quality for coverage may enroll anytime. CHIP offers low-cost health and dental coverage to children in families whose income is too high to qualify for Medicaid.

To learn more about your coverage options, contact your county Farm Bureau office or call 800-229-7779.

Life events like marriages allow people to sign up for health insurance outside of the open enrollment period.

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