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| Fermentation Frenzy |
Providing you recipes for five healthy fermented foods that can help improve gut health: sauerkraut, kimchi, kombucha, miso, and pickles. Each of these foods is easy to make at home and packed with beneficial bacteria that can support digestion and boost the immune system. Follow our step-by-step recipes to learn how to make these delicious and healthy fermented foods for yourself!
5 healthy fermented foods for gut health:
Sauerkraut: made from fermented cabbage and other vegetables, sauerkraut is a good source of dietary fiber, vitamin C, and vitamin K. It also contains beneficial bacteria that can help improve gut health.
Kimchi: a traditional Korean dish made from fermented vegetables, kimchi is high in fiber and vitamins A, B, and C. It also contains probiotics that can help improve digestion and boost the immune system.
Kombucha: a fermented tea drink, kombucha is made by adding a culture of bacteria and yeast to sweetened tea. It contains probiotics and is believed to have a number of health benefits, including improved digestion and a stronger immune system.
Miso: a fermented soybean paste, miso is a staple in Japanese cuisine. It is high in protein and contains beneficial bacteria that can help improve gut health.
Pickles: made from cucumbers that are fermented in vinegar and spices, pickles are a good source of dietary fiber and probiotics. They can help improve digestion and boost the immune system.
Here is the simple recipe for homemade sauerkraut:
Ingredients:
1 medium head of green cabbage
2 tablespoons sea salt
Optional: 1-2 tablespoons caraway seeds, juniper berries, or other desired spices
Instructions:
Thinly slice the cabbage and place it in a large bowl.
Add the salt and any desired spices, and use your hands to massage the mixture until the cabbage starts to release its liquid.
Pack the cabbage mixture into a clean, quart-sized mason jar, pressing down firmly to remove any air bubbles. The liquid should cover the cabbage completely.
Place a weight on top of the cabbage to keep it submerged under the liquid.
Cover the jar with a cloth or a coffee filter, and secure it with a rubber band.
Place the jar in a cool, dark place and allow it to ferment for at least 7 days.
Check on the sauerkraut every few days, and skim off any mold that may form on the surface.
After 7 days, taste the sauerkraut and let it ferment for a few more days if you desire a stronger flavor.
Once the sauerkraut has reached your desired level of fermentation, transfer it to the refrigerator. It will keep for several months. Enjoy!
Here is the recipe for homemade kimchi:
Ingredients:
1 large Napa cabbage, cored and cut into 2-inch pieces
1/4 cup sea salt
6 cups cold water
1/2 cup gochugaru (Korean red pepper flakes)
1/4 cup fish sauce
1/4 cup sugar
1/4 cup grated ginger
8 cloves garlic, minced
1/2 cup chopped green onions
Optional: 2 tablespoons salted shrimp, 1/4 cup diced carrots, 1/4 cup diced daikon radish
Instructions:
In a large bowl, combine the cabbage and salt. Add the water and let the cabbage soak for at least 2 hours, or up to 8 hours.
In a separate bowl, mix together the gochugaru, fish sauce, sugar, ginger, garlic, and green onions.
Drain the cabbage and rinse it under cold water. Squeeze out any excess water and transfer the cabbage to a large mixing bowl.
Add the gochugaru mixture and any optional ingredients to the bowl with the cabbage, and mix well to combine.
Transfer the kimchi to a clean, quart-sized mason jar, pressing down firmly to remove any air bubbles. The liquid should cover the kimchi completely.
Place a weight on top of the kimchi to keep it submerged under the liquid.
Cover the jar with a cloth or a coffee filter, and secure it with a rubber band.
Place the jar in a cool, dark place and allow it to ferment for at least 3 days.
Check on the kimchi every day, and skim off any mold that may form on the surface.
After 3 days, taste the kimchi and let it ferment for a few more days if you desire a stronger flavor.
Once the kimchi has reached your desired level of fermentation, transfer it to the refrigerator. It will keep for several months. Enjoy!
Here is the recipe for homemade kombucha:
Ingredients:
4 cups water
1 cup granulated sugar
4 tea bags or 4 teaspoons loose-leaf tea
1 kombucha starter culture (also called a scoby)
1 cup brewed and cooled tea (from the 4 tea bags or teaspoons of loose-leaf tea)
Instructions:
In a small pot, bring the water to a boil. Add the sugar and stir until it has dissolved.
Remove the pot from the heat and add the tea bags or loose-leaf tea. Let the tea steep for 10-15 minutes.
Remove the tea and discard the tea bags or strain out the loose-leaf tea. Allow the tea to cool to room temperature.
Transfer the cooled tea to a clean, gallon-sized glass jar. Add the starter culture and the brewed and cooled tea.
Cover the jar with a cloth or coffee filter and secure it with a rubber band.
Place the jar in a warm, dark place and let it ferment for 7-10 days. The exact fermentation time will depend on the temperature and desired level of sweetness/tartness.
After 7-10 days, taste the kombucha. If it is to your liking, proceed to the next step. If it needs more time to ferment, let it continue fermenting for a few more days, checking on it daily and tasting it until it is to your desired level of sweetness/tartness.
Once the kombucha has fermented to your desired level, remove the starter culture and any baby scobies that may have formed. Reserve 1 cup of the finished kombucha and the starter culture for your next batch.
Transfer the remaining kombucha to a clean jar or bottles, and store it in the refrigerator. It will keep for several weeks. Enjoy!
Note: It is important to use clean equipment and to follow proper hygiene when making kombucha to avoid contamination. The kombucha starter culture and the brewed and cooled tea should both come from a previous batch of kombucha or from a reputable source.
Recipe for Miso:
It is difficult to make miso at home because it requires special equipment and ingredients, and the fermentation process can take several months to a few years. However, miso is readily available for purchase at most supermarkets and specialty stores. Here are some ideas for using miso in cooking:
Miso soup: In a small pot, bring 2 cups of water to a boil. Reduce the heat to low and stir in 1-2 tablespoons of miso paste until it has dissolved. You can also add diced tofu, sliced green onions, and/or chopped seaweed to the soup.
Miso glaze: In a small bowl, whisk together 2 tablespoons of miso paste, 2 tablespoons of rice vinegar, 1 tablespoon of mirin, and 1 tablespoon of brown sugar. Brush the glaze over grilled vegetables, fish, or chicken.
Miso dressing: In a small bowl, whisk together 2 tablespoons of miso paste, 2 tablespoons of rice vinegar, 1 tablespoon of sesame oil, and 1 tablespoon of honey. Toss the dressing with mixed greens, cherry tomatoes, and cucumber slices.
I hope these ideas give you some inspiration for using miso in your cooking!
Here is the recipe for homemade refrigerator pickles:
Ingredients:
4 cups thinly sliced cucumbers
1/2 cup white vinegar
1/2 cup water
2 tablespoons sugar
1 tablespoon pickling salt
1 clove garlic, thinly sliced
1 teaspoon dill seeds
1/2 teaspoon mustard seeds
1/2 teaspoon peppercorns
Instructions:
In a small pot, combine the vinegar, water, sugar, and pickling salt. Bring the mixture to a boil, stirring until the sugar and salt have dissolved. Remove the pot from the heat.
Place the cucumbers in a clean, quart-sized mason jar. Add the garlic, dill seeds, mustard seeds, and peppercorns to the jar.
Pour the hot vinegar mixture over the cucumbers, making sure to fully submerge them.
Allow the pickles to cool to room temperature, then cover the jar with a lid and transfer it to the refrigerator.
The pickles will be ready to eat after at least 24 hours of chilling in the refrigerator, but they will taste better after 3-5 days. They will keep in the refrigerator for up to 3 weeks. Enjoy!