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HOME-MADE FERMENTED FOODS TO GET A BETTER GUT HEALTH

Consuming fermented food is a great way to promote a healthy gut ecology. A good gut health can help prevent and treat some conditions such as obesity, diabetes, heart disease, and inflammation associated with autoimmune diseases.


These are two simple DIY home-made fermented foods that will help you get a better gut health:


HOME-MADE KIMCHI

  • ½ Head Red Cabbage

  • 1 Head Napa Cabbage

  • 1 Bunch of Radishes

  • 1 Bunch of Scallions

  • 3cm Piece of Ginger

  • 3 Heaping Tablespoons of Red Chili Paste

  • 2 Teaspoons of Salt

  • 1 Mason Jar

  • Wood Spoon for Mashing

  • Shot Glass

  • Cheese Cloth and Rubber Band


Step 1) Thinly slice the cabbage and radishes (I like to use a mandolin grater), dice the scallions, and mince the ginger.


Step 2) Combine the veggies in a large bowl with the salt. Start mixing everything by hand. You need to massage the cabbage with salt to draw out the moisture.


Step 3) Add the chili paste and give everything one final mix with a spoon (you can use a spoon this time).


Step 4) Use the spoon to begin transferring the veggie mixture into the jar. Press firmly after each spoonful. You need to keep pressing and squeezing until the liquid covers the top of the veggies. 


Step 5) Set up a weight in your jar to keep pressing the veggies down and maintain the liquid level. This is essential because mold cannot grow on the veggies covered by liquid. I like to use a smaller glass jar filled with water for my weight. It's best to stick to glass and ceramic because plastic and metal can have funky reactions with the ferment.


Step 6) Cover the whole contraption with a clean dishtowel and set it aside to begin fermenting. 


Step 7) Check your kimchi daily to make sure no mold is growing (skim it off if it is) and to do a taste test. After about 3 days you should start to notice a change in flavor. 


Step 8) Once the kimchi has reached your preferred level of fermentation, take out the weights, put lids on the jars, and store in the fridge. The kimchi will stay good in the fridge nearly indefinitely...



PRESERVED LEMONS



  • 4-6 Organic Lemons

  • 1 Tablespoon of Sea Salt Per Lemon 

  • 1 Mason Jar

  • Wood Spoon for Mashing

  • Shot Glass

  • Cheese Cloth and Rubber Band


Step 1) Take a lemon and cut off both ends and slice into quarters, stopping right before cutting all the way through. 


Step 2) Completely cover it in a little less than half a tablespoon of salt. 


Step 3) Squeeze the lemon together and then squeeze it into the jar. Add a bit more salt on top of the lemon.


Step 4) Take your wooden spoon and mash down until all of the juice is released; this is what creates the brine.


Step 5) Repeat steps 1-4 adding in the remaining lemons.


Step 6) Place a shot glass on top to make sure all lemons are below the brine. Cover the jar with cheese cloth and store in cool, dark place for about 3 weeks.


Step 7) After 3 weeks, remove the cheese cloth and place the lid on the jar. Refrigerate for eight hours to stop the fermentation process and enjoy.


Note: When you ferment lemons, every part is edible, including the peel!

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