Sauerkraut, kombucha, kefir, miso, tempeh or kimchi. These are names of fermented preparations that we hear more and more often, along with the less exotic but equally beneficial yogurts, vinegars or cheeses. All of them are foods with probiotics that favor our microbiota, which is also a very fashionable word on everyone’s lips.
Not because it is something new, the microbiota is as old as bacteria – in fact, it is that, the set of bacteria that populate our body and, therefore, our digestive system – but because it is beginning to be given the prominence and importance it deserves.
It is said that the stomach is our second brain; not in vain, there are an infinite number of neurons distributed throughout the digestive tract. The microbiota is constantly changing and keeping it healthy and balanced is vital to protect us from diseases and promote the metabolic process of the food we consume.
- Protects us from pathogenic bacteria that can trigger diseases. It acts as a barrier to toxic metals, dust, dirt and chemicals found in the environment or carcinogenic particles.
- Helps maintain a healthy immune systemhelping our defenses to act efficiently.
- Allows a proper functioning of metabolism and energy.
- Keeping it in balance favors a good digestion of food. And it favors the production of vitamins such as K and B12, in addition to the secretion of some intestinal neurotransmitters.
On the contrary, an imbalance in our microbiota can cause infections and autoimmune diseases such as diabetes, obesity, some types of cancer or fibromyalgia.
Molds and bacteria, to the rescue of the microbiota
Fermented foods are great allies of our microbiota. It is true that they are not miraculous, but they can help us to keep it in balance. In the fermentation process, the original food is transformed by the action of microorganisms such as molds, bacteria and yeasts.
Fermented foods are also an excellent way to preserve food for longer. And although there are countries in the West that are very used to fermenting (such as German sauerkraut made from cabbage), the East has an advantage.
A clear example is the Korean Kimchia highly valued type of ferment. Not only for its benefits to our digestive health, but also for its versatility when it comes to introducing it into our dishes and for the nuances of taste and aroma that it can achieve depending on the variations in the preparation process. Kimchi is a food with an umami flavour —in Japanese, savory. It is acidic, it is salty but it also has sweet, spicy and sour notes.
The base of kimchi is Chinese cabbage. And, as with everything in food matters, it is not the same to buy it packaged – although there are also good references of fermented brands – than to make it at home using fresh food, taking your time, researching the process and with your own hands. We are going to make it easy for you and We are going to tell you, step by step, a recipe To make a good kimchi by yourself, here’s what we’re going to need:
- About 2.5 kilos of Chinese cabbage. Don’t worry, it seems like a lot, but once fermented it loses a lot of volume. Make sure it is a good quality product, and that the leaves are not bitter.
- 350 grams of coarse salt and 300 grams of mineral water.
- 500 grams of oriental turnip, Daikon. This is optional. You can also add other vegetables such as carrots, but it is not essential for a basic kimchi recipe. If you add it, use another 500 grams.
- 200 grams of green onion. The green part.
For the dressing:
- We will need two large tablespoons of glutinous rice flour, which we can find in Asian supermarkets.
- 150 grams of mineral water.
- 40 grams of chopped garlic, 200 grams of very finely chopped onion.
- 75 grams of Korean chili flakes.
- 50 grams of fish sauce and 50 grams of fermented Korean shrimp with its juice. You can substitute it with fish sauce, which is also available in Asian supermarkets. And finally, 6 grams of sugar.
Let’s get to work
Now, let’s get to it:
- The first step is to wash the vegetables thoroughly, and in the case of cabbage, dry them and cut them into quarters. We will remove the leaves from the outer layers, but we will not throw them away; we will save them until the end because we will use them.
- Once cut, wash the cabbages again and place them in a bowl, but do not drain them. Add the salt in two batches, half and half, and wait two hours between the first and second.
- The second time we add salt, we will have first dissolved it in hot water and let it cool beforehand. This liquid is what is known as brine.
- Now, we will leave the cabbage in this liquid for six to eight hours, depending on the ambient temperature. The hotter it is, the less time it takes. We will stir it from time to time so that all the vegetables come into contact with the brine. And we will see that it is softening. This is a sign that everything is going well.
- After the allotted time, wash the cabbage well to remove any excessively salty taste. And, this time, let it drain.
- If you have decided to include the turnip and carrot, cut them thinly now and add them between the leaves, as well as the spring onion.
We have the dressing left:
- First, we’re going to mix the flour with the water. We’re going to heat this mixture, and let it boil for at least a minute.
- When it has cooled, we will add the other ingredients.
- One option is to beat everything together to obtain a more homogeneous mixture.
- Grab some gloves and mix the sauce with the cabbage and the rest of the vegetables.
- All you have to do is store the kimchi in a container, making sure it is as tight as possible. The leaves that we discarded at the beginning can be used to cover the preparation for a few days so that it continues to ferment. To speed up the process, you can leave the kimchi out of the refrigerator for a couple of days.
Source: www.eldiario.es
