Kimchi Fermented Delight!

Hopefully you’ve heard all about the gut-brain connection and the importance of beneficial gut-bacteria for your immune system, mood, and overall vitality? Fermented foods such as kim-chi are excellent sources of probiotics including Lactobacillus plantarum and Leuconostoc mesenteroides. In fact, one sample of kim-chi has isolated over 900 strains of lactic acid bacteria!

I like to call pro-biotics “pro-life” as they have a beneficial effect on our entire well-being. Lactobacillus plantarum has been shown to aid digestion, protect the gastrointestinal tract, reduce inflammation and build a healthy immune response. It is a powerful tool for adhering to the gastrointestinal wall and thus crowding out non-beneficial pathogens. It acts as an antioxidant with anticancer, anti-inflammatory, antiobesity and antidiabetic properties.

Like a lot of nutritional science research, we continue to find that traditional, ancient recipes have beneficial outcomes for overall health. This Korean side-dish has evidence of use going all the way back to 37 BC.

Ingredients:

Fermenting vegetables:

• Half a wombok cabbage, chopped into 8 pieces
• 1 bunch of spring onions chopped into 1 inch pieces
• 4 carrots
• 2 teaspoons of quality salt (celtic sea-salt or himalayan pink salt)

Paste:

• 2 Nashi Pears
• 1 small Chinese Radish
• 1 whole knob of Garlic
• 2 inch piece of Ginger
• 2 tsp of Chilli powder and/or Cayenne Pepper (to taste)
• Splash of fish sauce

Other:

• 1 heaped tablespoon of ground Glutinous Rice Starch
• 1/2 cup of water
• LPRA vegetable culture (starter culture probiotic)

Method:

1. Sprinkle your vegetable mix with salt and rub in until juices start to run, then allow to sit.
2. Blend all of the Paste ingredients listed above to create a fine consistency – the smell is intense!
3. Vigorously stir the Rice Starch and 1/2 cup of water on low heat until it turns white – it should create a thick consistency and bubble while being stirred.
4. Mix in your chosen vegetable culture and the blended Paste ingredients to the Rice Starch.
5. Cover the vegetable mix with the paste.
6. Place all into a fermentation jar or crock, remembering to release any gas build-up daily (if you’re using closed jars).
7. Fermentation will take approximately 1 week. Once ready, store in a sealed jar in the fridge for up to 1 month.

Serve as a side-dish with scrambled eggs, Asian or rice dishes, yum!

I personally use the Fermentation System with Airlock available through Green Living Australia. They also sell at Redcliffe Markets on a Sunday.

Cheers to your best gut health!

 

 

Sarah the Naturopath & Kinesiologist