Fermented foods are a rich source of probiotics, which are a type of ‘good’ bacteria that thrive in the gut. It’s thought that including them as part of a diet is one way to support great gut health, and all the known benefits that brings. When we ferment food, bacteria break carbohydrates down and give the food a distinctive sharp, zesty flavour.
Looking to try a simple yet delicious fermented recipe and give your gut the support it needs? Try our recipe for Kohlrabi Kimchi, a new twist on a tradition South Korean classic. It’s an easy dish, requiring just 30 minutes of hands-on preparation time – and nature takes care of the rest.
- 500g kohlrabi finely sliced on mandolin
- 1 tsp salt
- 1/2 tsp sugar
- 2 large garlic cloves finely sliced
- 25g ginger finely sliced
- 60ml light soy sauce
- 1 tbsp chilli flakes
- Mix the mandolin-sliced kohlrabi with salt and sugar. Rub together so that the kohlrabi begins to release some of its water.
- Allow the mixture to sit in a colander overnight.
- Wash the kohlrabi briefly in cold water and drain.
- Mix the garlic and ginger together in a bowl, then add the soy sauce, fish sauce and chilli flakes before mixing together to a fine paste.
- Rub the paste into the kohlrabi, ensuring the surface is well-covered.
- Pour the mixture into a sterilised jar, ensuring the kohlrabi is fully submerged, and leaving a clear 1cm gap below the top. Place the lid on the jar, but don’t screw it on too tightly.
- Find a place to keep the jar out of direct sunlight and allow a week for the fermenting process to take place. To check, simply tap the side of the jar– bubbles rising to the surface indicate that the process is underway.
- Once fermentation is done, take it out to enjoy or store in the fridge. The kimchi will continue to ferment in the fridge, developing a deeper and more complex flavour.
Kimchi is a simple and effective way to introduce fermented foods into the diet, and it’s packed with nutritional essentials, as well as the bacteria that help our guts perform. Kohlrabi, a relative to the cabbage, is an excellent source of vitamin C, an antioxidant that can help to protect the body from free radical damage and may play a role in supporting immune health. It’s also rich in vitamin B6, which contributes to the production of red blood cells and our ability to metabolise protein. As well as providing some additional kick and a distinctive flavour, the ginger contains essential nutrients such as iron, potassium and zinc, and vitamins B3 and B6. Finally, the garlic cloves provide nutrients in the form of vitamin B6, as well as containing manganese and selenium.
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