PRO-BIOTIC
CONDIMENTS
JEAN-LUC BOISSONNEAULT
IMPROVE YOUR HEALTH IN 20 DAYS
BY SIMPLY CONVERTING YOUR
REGULAR CONDIMENTS TO
POWERFUL HEALTH POTIONS.
PROBIOTIC CONDIMENTS
WILL SHOW YOU HOW TO
M A S T E R 5 S T E P- B Y- S T E P
CONDIMENT RECIPES
THAT YOU CAN USE
ALONGSIDE ANY DISH.
These condiments are powerful tools
that will heal your gut and improve
your health. Simply by taking regular
vegetables and fruit and turning
them into great source of probiotics
such as Lactobacillus plantarum, L.
pentosus, L. brevis, L. acidophilus, L.
fermentum, Leuconostoc fallax, and
L. mesenteroides.
This one small tweak in your diet will
not only have a huge impact on your
digestive health but your health as a
whole. If there’s one thing I’ve
learned over my 17 year passion for
health and fitness, it is this: if you
focus on improving your digestive
health, everything else will follow.
Many people even start to lose fat
and feel healthy within the first two
weeks of following the advice in this
guide.
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Cultures around the world have used
strengthen the immune system, and
probiotic condiments with different
manufactures the vitamins your body
dishes and those health benefits are
needs to feel your best.
now are at your fingertips.
On the other hand, “bad” bacteria
This guide includes the
can cause digestion issues, skin
transformation of the most popular
conditions and poor mental
day-to-day condiments: Ketchup,
wellbeing.
mustard, pickles, salsa and
pineapple.
Don’t ignore these early warning
signs because they can lead to more
But first, why are these condiments
serious problems down the road.
so powerful?
Let’s address the first obvious
THE MAGICAL WORLD OF
PRO-BIOTIC VEGETABLES
symptom.
Gut bacteria has more of an impact
on our health than medical experts
previously realized. But not all gut
bacteria is created equal. “Good” gut
bacteria improves digestion,
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DIGESTION ISSUES
Most people reach for the short term
These symptoms are warning signs
“fix”, when it comes to something like
that are trying to tell you that what
heartburn for example, but these
you’re doing has to stop.
medications are only addressing
surface level symptoms. They are
Your gut is your second brain. It
simply numbing you from the
controls roughly 80% of your
warning signs. They don’t get to the
immune system.
root cause of the problem, which is
unhealthy gut bacteria.
A healthy gut also plays an important
role when it comes to helping your
If you’re dealing with any of the
body produce and synthesize
following on a regular basis, you
vitamins and minerals. When your
probably have unhealthy gut
gut bacteria is not in balance, your
bacteria:
body has a harder time getting
enough essential vitamins and
• Bloating
minerals. Vitamin and mineral
• Heartburn/acid reflux
deficiencies are no joke. They often
• Diarrhea
lead to anemia and loss of energy.
• Constipation
• Gas
Another obvious sign is to look for is
• Irritable Bowel Syndrome
unusual skin rashes.
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SKIN ISSUES
There’s been a lot of confusion about
Yes, even the skin gets affected by
skin conditions over the years.
poor gut bacteria.
Much of it comes from the common
Like a ripple effect, bad gut bacteria
(but misguided) idea that the
affects the whole body. When your
symptoms of a condition must
immune system is low, you’ve
appear in the same spot as the
disabled your defences to any threat
condition itself.
coming your way. But it gets worse.
For many skin conditions, the
One of the areas that bad bacteria
problem isn’t with the skin itself. It’s
really affects is your mood.
with an unhealthy gut.
If you have any of these skin
conditions, it could be due to
unbalanced gut bacteria:
• Acne
• Rosacea
• Psoriasis
• Eczema
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LACK OF ENERGY
In Dr. Natasha Campbell’s book, Gut
OK, so by now you get it. You need
And Psychology Syndrome, Dr.
to do something about it.
Campbell explains all the intricacies
about how your gut affects the
Well, first you have to know what’s
health of your brain.
caused this happen because
throwing gas on the fire won’t allow
Scientists have already discovered
the condiments to do their job very
that gut bacteria produce
well.
neurotransmitters. Now, they’re
focused on certain mental disorders
because research is showing that
people with the disorder tend to
have disturbances to their gut
bacteria.
• Depression and anxiety
• Brain fog
• OCD
• Autism
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THE 3 BIGGEST OFFENDERS
ANTIBIOTICS
don’t replace themselves unless you
intervene.
The more antibiotics you’ve had in
your life the higher your chances that
If you’ve had many treatments with
your gut bacteria will be off balance.
antibiotics in your past, I suggest
Used correctly, antibiotics are one of
towards making every meal as
the greatest innovations of modern
medicine, but using them incorrectly
can create gut issues.
you take this guide as a milestone
digestively friendly as possible.
I also suggest that you read more
about the GAPS diet.
The word “biotic” means “life” so
antibiotic means “anti-life”.
Antibiotics wipe out bad bacteria,
but the problem is they also wipe out
the good bacteria in the gut that is
essential for your health.
Research also suggests that good
bacteria wiped out by antibiotics
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THE 3 BIGGEST OFFENDERS
CARBOHYDRATES
Bad bacteria feeds off the wrong
sugar.
Sugars that can’t get absorbed in
your intestine stay in the there
creating a sticky sludge that feeds
bad bacteria, viruses, candida and
other fungi.
Processed sugar, milk and grains
should be avoided when trying to
heal your gut.
Monosacharides are simple sugars
found in vegetables, fruit and honey
and are more easily absorbed.
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THE 3 BIGGEST OFFENDERS
CHRONIC STRESS
Unmanaged stress raises the
hormone cortisol, which can stop
the gut from working properly.
If you’ve been stressed for the past
few months (or years, or decades)
but haven’t been able to manage
your stress, you’re more likely to
have an unhealthy gut.
Try to become self aware of your
stress levels.
When you feel the anxious or
stressed out, stop and take 3 deep
breaths and let go of the worry.
Feeling emotional about the
problem doesn’t mean it is helping
you solve it any better.
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BEFORE YOU GET STARTED
LIQUID WHEY
Before you get started, every recipe
calls for liquid whey as a
preservative. Don’t use powder. To
make whey is very simple.
Buy plain full fat yogurt container.
Dump it onto a cheese cloth.
Tie the four corners up with a rubber
band and suspend it over a bowl.
Within 30 minutes you will have
enough whey for the recipes in this
book.
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“OLD SCHOOL” KETCHUP
Yields: 1 quart
Ingredients
Directions
3 cups canned tomato paste
Mix all ingredients until well
¼ cup of liquid whey
blended.
1 tablespoon of sea salt
½ cup of maple syrup
Place in a quart-sized wide mouth
3 cloves of garlic, peeled and
mason jar.
mashed
A pinch of cayenne pepper
The top of the ketchup should be at
½ a cup of fish sauce
least 1 inch below the top of the jar.
Leave at room temperature for 2
days before transferring to
refrigerator.
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DIJON MUSTARD
Yields: 2 cups
Ingredients
Directions
1 ½ cup of ground mustard
Mix all ingredients until well
½ a cup of filtered water
blended, adding more water if
2 tablespoons of liquid whey
necessary to obtain the desired
2 teaspoons of sea salt
consistency.
Juice of 1 lemon
Place in a pint sized jar or two 8oz
jars.
The top of the mustard should be at
least 1 inch below the top of the jar.
Cover tightly and keep at room
temperature for 3 days before
transferring to cold storage.
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PICKLES
Ingredients
Directions
4-5 pickling cucumbers
Place cucumbers in a quart-sized,
1 tablespoon mustard seeds
wide mouth mason jar.
2 tablespoons fresh dill, snipped
1 tablespoon sea salt
Combine remaining ingredients and
4 tablespoons of liquid whey
pour over cucumbers, adding more
½ cup of filtered water
water if necessary to cover
½ cup of vinegar
cucumbers.
Cover tightly and keep at room
temperature for 3 days before
transferring to cold storage.
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SALSA
Ingredients
Directions
4 medium tomatoes diced
Mix all ingredients and place in a
2 small onions, finely chopped
quart-sized, wide mouth mason jar.
¾ cup chopped chile peppers, hot
or mild
Press down lightly with a wooden
6-8 cloves of garlic, pealed and finely
spoon. Adding more water if
chopped
necessary to cover vegetables. The
½ cup of chopped cilantro
top of the liquid should be at least 1
1 teaspoon dried oregano
inch below the top of the jar.
juice of 2 lemons
1 tablespoon sea salt
Cover tightly and keep at room
4 tablespoons of whey
temperature for 2 days before
¼ cup of filtered water
transferring to cold storage.
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PINEAPPLE
Yields: 1 quart
Ingredients
Directions
1 small pineapple
Mix pineapple, cilantro and ginger
½ cup of chopped cilantro
and place in a quart-sized. Wide
1 tablespoon of freshly grated
mouth mason jar. Press down lightly
ginger
with a wooden spoon.
2 tablespoons fresh lime juice
1 teaspoon of sea salt
Mix lime juice, sea salt, and whey
¼ cup of liquid whey
with water and pour over pineapple,
½ cup of filtered water
adding more water if necessary to
cover pineapple. The liquid should
be at least 1 inch below the top of
the jar.
Cover tightly and keep at room
temperature for 2 days before
transferring to refrigerator. This
should be eaten within 2 months.
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THERE YOU HAVE IT…
There you have it, five condiments
that nourish the body and improve
your health.
If you enjoyed this guide and would
like many more recipes, I highly
recommend you read Nourishing
Traditions by Sally Fallon.
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ABOUT THE AUTHOR
JEAN-LUC BOISSONNEAULT
Jean-Luc is a health & fitness expert, author, speaker,
former world class athlete, CEO of Free Form Fitness
studios and a writer for the Huffington Post.
You can get more free resources for health, fitness
and wellness at www.JeanLucFit.com.
You can also connect with Jean-Luc on social media
in the following places:
Facebook Page
Twitter
Facebook Group
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