Following on from the previous post on the importance of gut health, we have included our very own recipe for making this probiotic rich food at home.
You can really play around and substitute different ingredients and use up what you have in the cupboard- you can even add things like seaweed, fennel, jerusalem artichoke, beetroot!
1 cabbage (you can use any kind, but the typical one is napa or sweetheart)
1 daikon radish
2 onions (you can add spring onions or leeks as well)
3/4 cloves of garlic
3/4 hot red chillies (or you can use the typical korean chilli paste- Gochugaru)
3/4 tablespoon freshly grated ginger
– Make a brine by mixing 4 tablespoons of salt per litre of filtered water- the brine should taste very salty.
– Chop the cabbage, radish and carrots (and any other veg you want to include).
– Soak the chopped veggies in the brine, for a few hours at least, and best overnight. Use a plate to make sure they’re all covered keep any veggies from submerging.
-Create a paste with the spices – onion, garlic, chilli, ginger (again adding any extras you may want eg turmeric, coriander or dill seeds). You can either blend this all together or use a pestle and mortar.
– Once the vegetables have soaked, remove from the brine keeping the brine handy as you may need it later on.
– Taste the veggies, they should taste salty but not unpleasantly salty. If they are too salty you can rinse them, or if you can’t taste any salt then add a couple of teaspoons and mix well.
-Mix the veggies with the spice paste, making sure they are all coated.
– Stuff everything in a sterilised glass jar making sure to compress the veg so its all submerged. You can put a plate on top to help, or use a bag filled with water.
– Leave to ferment in a warm place for three days or longer- this part is up to your taste buds. Once it is to your taste take out and put in the fridge where it will continue to ferment slowly.
You can add a little with your meals everyday and this will really help support that good bacteria in your gut! YUM!