How to Guide for 15 Fermented Foods For Gut Health with Nutritionist Mel
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Fermenting food is like pre-digesting it for our gut. When we eat it, it is super easy to breakdown and our tummy has less work to do.
This increases the bio-availability of the nutrients in the food and allows us to better absorb all of the vitamins and minerals.
It also does this for whatever food we eat with it. It’s a good idea to have a little fermented food with each meal, or at least once per day.
How to Guide for 15 Fermented Foods with Nutritionist Mel
Fermenting food has become trendy and popular due to the movement to better the state of our gut. This is due to the high amounts of good bacteria in properly fermented food and drinks. It is these good bacteria that do most of the work in a fermentation process. Good quality fermented food will have a similar effect in our bodies to that of probiotics.
Fermenting also preserves the food we are using and it originated for this reason, before there was access to refrigeration. Food would be harvested in its peak, prepared and jarred for fermentation, and stored for the winter time when it was no longer abundant.
For all ferments, it is important to use filtered water and always wash your hands before starting. It is even a good idea to throw a bit of vinegar over your hands before starting to massage cabbage or when handling your scoby.
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Don't sweat the sweet stuff!
Don’t sweat the sweet stuff. The ferment will eat most of the sugar that you feed it, as you become more confident with fermenting you may be able to get away with less sugar but keep in mind your culture will die if it does not have enough to eat and this is its food. The end ferment will not contain anywhere near the amount f sugar that you started with.
Aim to eat something fermented each day, here are a few great recipes for you to try for yourself.
15 fermented food recipes
Sauerkraut
Plain old fashioned sauerkraut is always the easiest place to start when you begin your fermenting journey. It is so easy in fact that all you really need to source is a cabbage. There are varying species of naturally occurring bacteria on cabbage leaves which make it the perfect fermenting vegetable.
These include some of the common bugs seen in probiotics such as Lactobacillus species. For the little guys to do their job they need an anaerobic environment, which is why we seal the cabbage in a jar. Over time, the bacteria produce carbon dioxide and the acidic environment means that only the good bugs survive. These are the ones that we want to colonise our gut.
Ingredients
- 1 cabbage head of your choice
- Juniper berries
- Himalayan crystal salt (fine)
- Jar with clip lock lid with a rubber seal
Method
Slice cabbage roughly. Add 3-4 handfuls of salt to start. Strongly massage the cabbage with your hands until it starts to get soft and break down. It should start to leak a watery substance. If it is not softening after a few good squeezes, add more salt (you can also taste your cabbage to determine if it needs more salt or not).
When the cabbage is soft, floppy, and wet, mix in your juniper berries or any other spice you like. Some ideas include black peppercorns, fennel seeds or something adventurous like spirulina powder.
Start to pack it tightly into a glass jar with a clip lock lid and a rubber seal. Fill your jar with 5cm of space at the top.
Check it daily and refrigerate when it gets to your desired taste in order to halt the fermentation process.
Water Kefir
Water kefir is a bacterial yeast culture that converts sugar into fructose and imparts incredible probiotic goodness into the water you keep it in. It is loaded with valuable enzymes, easily digestible sugars, beneficial acids, vitamins and minerals. It is a nice option if you are trying to avoid the caffeine present in kombucha, but still seeking a probiotic drink.
INGREDIENTS:
- 100ml jar of water kefir grains
- 3 tbsp organic raw sugar
- 1 tbsp organic dried sultanas or apricots
- Pinch of bicarb & Himalayan salt
- 1L filtered water
- Jar with clip lock lid and rubber seal
FLAVOURING IDEAS:
- Honey & fresh grated ginger, passion fruit, peach, apple, berries, or mango
- Use coconut water instead of water
- Experiment with different sugars such as molasses, coconut sugar and honey
METHOD:
Mix the kefir grains, sugar, sultanas, bicarb, and salt with the water in a 1L click- lock jar. Leave to ferment for 12-48 hours. The higher the temperature where you leave the jar, the faster it will ferment.
By now it should be slightly fizzy and a bit sour and the sultanas should be dancing. Strain the water and keep the kefir grains aside for the next batch. Eat sultanas or use in cooking. Ferment the kefir for a second time, this time adding flavours.
Leave for another 24 hours. Strain and bottle, storing it in the fridge.
It is best to drink kefir within a week or two. It can be stored for quite a long time, since the bacteria and yeast actively and continuously preserve it. However, the alcohol content will increase and it will get increasingly sour and fizzy over time.
Kimchi
Kimchi is a must-have side dish that is on every table in Korea and Japan. It is rich in fibre, vitamin A, vitamin C, thiamine (B1), riboflavin (B2), calcium, and iron, and also contains many beneficial lactic acid bacteria.
INGREDIENTS
- 1 head Chinese cabbage
- 1⁄4 cup Himalayan salt
- 5 to 6 cloves of garlic
- A large knob of ginger
- 2 tbsp fish sauce
- 1 tbsp seaweed flakes (wakame, kelp)
- 1-5 tbsp Korean red pepper flakes (ask your Asian grocer)
- 1 daikon, peeled and cut into matchsticks
- 1⁄2 bunch of shallots, sliced
- 4 carrots, grated
- Jar with clip lock lid and rubber seal
METHOD
Slice the cabbage into thick strips (core if you wish). Place the cabbage and salt in a large bowl. Use your hands to massage together until soft and watery. Combine garlic, ginger, soy sauce, seaweed and spicy flakes in a bowl. You can use 1 tablespoon of spice for mild or 5 if you like it hot.
Put gloves on and add daikon, carrots and shallots to the cabbage in a large bowl and coat with sauce mix. Mix with hands to coat. Pack it tightly into a clip lock jar with a rubber seal. Press down so the brine rises and covers cabbage.
You may need to add a small amount of water to cover but it will make a lot of its own liquid as well. Leave an inch of head-space and seal it shut. Check it daily and refrigerate when it gets to your desired taste in order to halt the fermentation process.
Misomite
These spread delivers everything you want from a morning started with Vegemite but packing a way better nutritional kick.
INGREDIENTS
- Tahini paste (get black tahini if you want it to look like Vegemite)
- Miso paste (refrigerated section at Asian grocer or health food shop)
METHOD
Mix equal amounts of tahini and miso together and taste. Add more tahini if it is a little too ‘yeasty’ tasting.
TO USE
Enjoy misomite as a spread; pair with some sliced avocado and cracked pepper on toast for an easy brekkie. Add some olive oil, red wine vinegar, cracked pepper, and a dash of maple syrup to a few tablespoons of misomite to make a yummy salad dressing. Use it to flavor stir-fries or steak when cooking.
Cultured carrot
Carrot is a superfood. You only have to look at its vibrant color to know that it is good for you. Food has an innate ability to attract us when it is good for us, and disgust us when it is bad. If we are in balance we can see, smell and feel Mother Nature’s message through the food that has been given to us. This is certainly becoming harder as more food is processed and packaged and its origins and nature are more difficult to decipher. The average garden carrot should not be underestimated, but we can power it even more by fermenting it.
Cultured vegetables are some of the most potent and ultimate superfoods. By culturing the carrot, it allows the gut to absorb more nutrients including all of the minerals and B vitamins. Carrot is also one of the best ferments to start the kids on as it is sweet and delish!
INGREDIENTS
- 6 carrots
- 2 tbsp wakame flakes (seaweed optional)
- 3 tbsp sesame seeds
- 3 tbsp pepita seeds
- 3 tsp of Himalayan salt
- Fresh cracked pepper to taste
- 1 tsp fermenting probiotics
- 3-4 cups of fresh filtered water
- Jar with clip lock lid and rubber seal
METHOD
Grate the carrots into a large bowl. Add the seaweed flakes, seeds and salt and pepper, plus the probiotics. Add 1 cup of water and start to massage the carrot with your hands.
Start to put the carrot into the jar, punching it down as you go. When all the carrot is in the jar, start to add more water until you have covered the carrot. There must be at least a 1in gap between the top of your water and the lid of your jar. This allows the fermenting magic some space to happen.
Leave the jar in a cool dark place for up to 2 weeks. You can taste it every few days to see how much ferment flavour you like. The longer you leave it, the sourer and more tangy it will become. When you are satisfied, pop the jar into the fridge and add to meals as you wish. This one is great with eggs and Mexican food.
Cultured beets
Beetroot is one of my favourite foods to use as it holds so many health benefits. The thing about beetroot, and most foods, is that once you heat or cook the vegetable, it changes the medicinal properties.
Many people cook up a big garlic based meal when they have a cold or flu, not realizing that heating the garlic will destroy many of its natural antimicrobial benefits. So, I am always looking for ways to enjoy the deep, earthy taste of raw beetroot. Culturing them is a great way to add softness whilst still maintaining, and in fact supercharging, the beetroot benefits.
INGREDIENTS
- 6-7 large organic beetroots
- 2 tbsp wakame flakes (seaweed optional)
- 10 whole peppercorns
- 1-4 large chillis (depending on how spicy you like it)
- 6 tsp of Himalayan salt
- 1 tsp fermenting probiotics
- 4-5 cups of fresh filtered water, or enough to cover the beets
- Jar with clip lock lid and rubber seal
METHOD
Wash the beets and give them a scrub with a veggie scrubber do not peel. Cut the beets into pieces roughly about the size of a golf ball; they do not need to be perfect but try and get them around the same size as each other. Pop the cut beetroot into a large bowl. Put all the other ingredients in, except the water, and mix to coat the beetroot.
Put the beets into a large jar, pushing them down as you go. When all the mix is in the jar, start to add the water until you cover the lot. There must be at least a 1in gap between the top of the water and the lid of your jar. This allows the fermenting magic some space to happen.
Leave the jar in a cool dark place for up 4 weeks. Being a little bigger and harder than cabbage, the beets will take longer to ferment. You can taste it every few days, after the first 2 weeks, to see how much ferment flavour you like. The longer you leave it, the sourer and tangier it will become. When you are satisfied, pop the jar into the fridge and add to meals as you wish. This one is great in salads or with antipasto.
Kombucha
Kombucha has been around for centuries with cultures shared throughout communities. The major difference between it and kefir water is that kombucha uses tea and a SCOBY, while kefir uses water and grains. Unlike kefir, kombucha is aerobic, meaning it likes oxygen during its ferment. Both are full of vitamins, antioxidants, enzymes and good bacteria, so are great for our gut.
INGREDIENTS
- 1.5 L filtered water
- Organic black or green tea of your choice (3-6 bags or 1⁄4 cup of loose tea leaves)
METHOD
To make kombucha you will need a SCOBY (Symbiotic Culture of Bacteria and Yeast). A SCOBY is a mushroom-like culture that will give your tea and water mixture all of its fermented goodness.
First make your sweet tea mix by brewing the tea in one litre of water for 5-6 minutes and strain. Add sugar and stir to dissolve. Put the tea into a large jar and top cup with the rest of water, set aside to cool. Once room temperature, add the SCOBY. Never put the SCOBY in hot water as it will die.
Cover the jar with a square of paper towel and place an elastic band around the outside to keep out any bugs. Put the jar in a corner of the kitchen where it won’t be disturbed. Leave the kombucha to brew for at least 7 days. If it’s your first batch, it can take cup to 14 days depending on the temperature at your home.
Start tasting it after 7 days. If it is too sweet then leave it longer. If it begins to taste too much like vinegar it has gone too long and you will need to rebrew for less time. The first batch will be the worst, it will only get better as your scoby strengthens and you gain confidence with fermenting.
Like kefir water, you can drink your kombucha after this first ferment. However, if you want to add a flavor, simply remove your scoby and store it in a separate jar, immersed in half of the liquid. With the rest of the kombucha liquid add any fruit you desire into the jar and leave for 3 days.
Once you have flavoured kombucha, remove the fruit and place in the fridge to stop the ferment process and enjoy at your leisure.
Start the process from the beginning again but when you add the scoby to this second batch also add the 1⁄2 cup of kombucha liquid reserved from your first ever batch. This will strengthen the brew and give a better flavor. Do this each time to continue the process and create a super kombucha.
FLAVOURING IDEAS
- Berries (fresh or frozen) - Fresh lemon or lime juice - A sliced apple - Fresh watermelon and mint - Or just keep it plain Jane!
Base Pickling Brine
Pickling food is an ancient way of preserving it, eradicating bad bacteria while isolating good bacteria and increasing bio-availability of the food. All of this adds to the health benefits of eating pickled food.
The pickle itself will develop a different taste and texture to its fresh counterpart, adding to the diversity of your plate and palate. It is super easy to pickle most fruit and veg and you can play with the flavors by adding herbs and spices as well.
INGREDIENTS
- 1L filtered water
- 4 tablespoons of sugar
- 1/4 cup apple cider vinegar
- 1 heaped teaspoon of salt
- Pickling herbs and spices (you can buy this pre-made from the supermarket spice section)
METHOD
Heat the water slightly and add the sugar. Stir until it has dissolved. Add the vinegar and salt and mix well. Use this as your pickling brine for the following pickles.
Pickled jalapeños
Pickling is the easiest way to store vegetables and fruit for the future and it really is so easy. Before fridges were invented, everything was pickled, fermented or cured for preservation and longevity. These methods of food preparation also have the added benefit of preserving nutrients and in the case of fermenting, increasing the health benefits of the food. You can really pickle anything.
INGREDIENTS
- 1kg jalapeños
- 3 cloves of garlic, smashed
- 1 small chili, sliced
- White wine vinegar
- A pinch each of Himalayan salt & pepper
- Jar with clip lock lid and rubber
METHOD
Grab your jalapeños and pierce the skin of each. Blanch in boiling water for 3 minutes. This will help them retain their texture.
Drain and pop aside to cool. Put the chili, salt, pepper and garlic in a large jar. Throw in all the jalapeños and fill to the top with vinegar and seal tight.
Leave for at least a week before trying. The longer you leave them, the stronger the heat and pickled flavor. The jar can be kept out of the fridge on the kitchen bench. Just grab one or two out when you want it.
The jalapeños will last forever as long as they are submerged.
Quick cucumber pickle
We know fermented foods are good for us. But at home, I am also looking for something delicious to compliment a dish. This one adds texture, flavor and some kick-arse spice to the plate. It is refreshing, cooling and full of heat at the same time. Enjoy with any Japanese or Asian inspired dishes.
INGREDIENTS
- 2 medium cucumbers of your choice
- 4-5 tablespoons of white caramelized balsamic vinegar
- 2 tablespoons of gochugaru (large hot pepper available from asian grocers)
- 1/2 teaspoon salt
METHOD
Roughly slice cucumbers with the skin on into large diagonal chunks. Throw them into a large bowl with all the other ingredients and stir well to and coat.
Set them aside with a small plate covering the bowl for 10 minutes before serving. You can leave them longer if you wish. To store leftovers, just pop the cucumber into an airtight container for up to 1 week.
Pickled carrots
Bright coloured fruit and veg are loaded with antioxidants and healing nutrients that protect us from cancer and heart disease. Carrots in particular are the king of nutrition when it comes to root vegetables. They are packed with fibre, vitamin C and E and beta carotene. They help protect us against stroke, some cancers and lung disease, plus they help protect our sight.
INGREDIENTS
- 1kg carrots
- 1L cliplock jar with rubber seal
- 700-900ml pickling brine
- 3 tablespoons coriander seeds
METHOD
Slice carrot thinly with a mandolin or food processor. Pack the carrot tightly into the jar leaving a one inch gap from the top. Pour over the pickling brine so that all of the carrots are covered. Try and leave the small gap at the top as space for the vegetables to move. Pour in the coriander seeds and stir them around a little.
Clip the jar closed and set aside for 1-2 weeks before trying the carrot. You can leave pickles out of the fridge ongoing as they are now preserved. Just pull the pickles out as you want to eat them and seal the jar back up. Be sure to use clean tongs when getting pickles out.
Pickled red onion
Having onion raw is like having a supplement each day which may assist in protecting you from a range of bugs. Onion is anti-microbial and can help block carcinogens. They contain antioxidants that assist with nasal congestion so are perfect for a stuffy nose. Eating them pickled increases these compounds and also makes them more palatable than their raw form. Add to the top of any meal but especially delicious on top of eggs.
INGREDIENTS
- 1kg red onion
- 1L cliplock jar with rubber seal
- 700-900ml pickling brine
- 3 tablespoons mustard seeds
METHOD
Slice the onion thinly with a mandolin or food processor. Pack the onion tightly into the jar leaving a one inch gap from the top. Pour over the pickling brine so that all onion is covered. Try and leave the small gap at the top as space for the vegetables to move. Pour in the mustard seeds and stir them around a little.
Clip the jar closed and set aside for 1-2 weeks before trying the onion. You can leave pickles out of the fridge ongoing as they are now preserved. Just pull the pickles out as you want to eat them and seal the jar back up. Be sure to use clean tongs when getting pickles out.
Japanese ginger pickle
INGREDIENTS
- 500g fresh ginger
- 500ml pickling brine
- 750ml cliplock jar with rubber
- 1 teaspoon extra sugar
- 500g fresh ginger
- 750ml cliplock jar with rubber
METHOD
Peel the ginger as best you can. Don’t worry if there is a bit of skin here and there. Slice the ginger thinly with a mandolin or food processor. Pack the ginger tightly into the jar leaving a one inch gap from the top. Add extra sugar to the brine and pour pickling brine over ginger until it is covered. Try and leave the small gap at the top as space for the vegetables to move. Pour in the chili if you want spicy ginger and stir them around a little.
Clip the jar closed and set aside for 1-2 weeks before trying the ginger. You can leave pickles out of the fridge ongoing as they are now preserved. Just pull the pickles out as you want to eat them and seal the jar back up. Be sure to use clean tongs when getting pickles out.
Pickled garlic
INGREDIENTS
- 10-20 whole garlic bulbs
- 700-900ml pickling brine
- 1L cliplock jar with rubber seal
METHOD
Pack the garlic bulbs tightly into the jar leaving a one inch gap from the top. Pour over the pickling brine so that all carrot is covered. Try and leave the small gap at the top as space for the vegetables to move.
Clip the jar closed and set aside for 3 weeks before eating the first of the garlic. You can leave pickles out of the fridge ongoing as they are now preserved. Just pull the pickles out as you want to eat them and seal the jar back up. Be sure to use clean tongs when getting pickles out.
This garlic is perfect for using in any Asian inspired meals including jazzing up a mid-week stir fry.
Quick pickled mushrooms
INGREDIENTS
- 1 tablespoon olive oil
- 4 garlic cloves, smashed with the back of the knife
- 100g of mixed mushrooms
- 2 sprigs of thyme
- 1 small chili, roughly chopped
- 4 tablespoons of white wine or apple cider vinegar
- 2 anchovies
- Fresh cracked pepper
METHOD
Pop olive oil and garlic into a frypan on medium heat until soft and lightly browned. Add mushrooms and cook for 2 minutes, stirring. Add all other ingredients and simmer on low for around 10 minutes stirring constantly, until mushrooms are soft and cooked through.
Eat warm as is or pop into a jar and store in the fridge for up to 2 weeks. These mushrooms are perfect to enlighten a simple fried egg or add punch to any vegetarian meal.
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