Sauerkraut, kombucha, kefir, miso, tempeh or kimchi. These are names of fermented preparations that we hear more and more about, alongside less exotic but equally beneficial yogurts, vinegars or cheeses. These are all foods containing probiotics that promote 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, that is what it is, the set of bacteria that populate our body and, therefore, our digestive system – but because we are beginning to give it importance and importance. merit.
They say that the stomach is our second brain; it is not for nothing that there are an infinite number of neurons distributed throughout the digestive tract. The microbiota is constantly evolving and keeping it healthy and balanced is essential to protect us from diseases and promote the metabolic process of the foods we consume.
- Protects us from pathogenic bacteria which can trigger diseases. It acts as a barrier against toxic metals, dust, dirt and chemicals in the environment or carcinogenic particles.
- Helps maintain a healthy immune systemhelping our defenses to act effectively.
- Allows a proper functioning of metabolism and energy.
- Keeping it in balance helps good digestion of food. And promotes the production of vitamins such as K and B12, in addition to the secretion of certain intestinal neurotransmitters.
On the contrary, an imbalance in our microbiota can cause infections and autoimmune diseases such as diabetes, obesity, certain 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 give us a helping hand to maintain balance. During the fermentation process, the original food is transformed by the action of microorganisms such as molds, bacteria and yeasts.
Fermented foods are also a great way to preserve food for longer. And although in the West there are countries that are very accustomed to fermentation – there is German sauerkraut made from cabbage – the Orientals have an advantage over us.
A clear example is the korean kimchia type of ferment that is highly appreciated. Not only for its benefits on 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 taste – in Japanese, tasty. It is acidic, it is salty but it also has sweet touches, it is spicy and sour.
The basis of kimchi is Chinese cabbage. And, like everything in food, buying it packaged is not the same – although there are also good brand references in ferments – as making it at home from fresh foods, taking your time, researching the process and with your own hands. . We are going to make it easier for you and We will tell you, step by step, a recipe to make good kimchi yourself. Here’s what we’ll 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 like carrots, but it is also not essential for a basic kimchi recipe. If you add it, use an extra 500 grams.
- 200 grams of Chinese chives. The green part.
For the dressing:
- We will need two large tablespoons of glutinous rice flour which can be found in Asian supermarkets.
- 150 grams of mineral water.
- 40 grams of minced 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. It can be replaced with fish sauce also sold in Asian supermarkets. And finally, 6 grams of sugar.
Let’s get to work
Now let’s go:
- The first step is to wash the vegetable well and, in the case of cabbage, dry it and cut it into quarters. We will remove the leaves from the outermost layers but we are not going to throw them away, we will keep them until the end because we will use them.
- Once cut, we will wash the cabbages again and place them in a bowl but without draining them. We will add the salt in two times, half and half, and we will let two hours pass between the first and the second.
- The second time we add the salt, we will have first dissolved it in hot water and let it cool beforehand. This liquid is called brine.
- Now we’re going to leave the cabbage in this liquid for six or eight hours, depending on the room temperature. The warmer it is, the less time. We’ll turn it over from time to time so that all the vegetables come into contact with the brine. And we’ll see that it softens. That’s a sign that everything is going well.
- After the scheduled time, you must wash the cabbage well to remove the overly salty flavor. And, this time yes, we will let it drain.
- If you decided to include the turnip and carrot, now chop them finely and add them between the leaves, along with the chives.
We still have the bandage:
- First we will mix the flour with the water. We will heat this mixture, let it boil for at least a minute.
- Once cooled, we will add the other ingredients.
- One option is to beat everything together to get a more homogeneous mixture.
- Get some gloves and mix the sauce with the cabbage and the rest of the vegetables.
- All you have to do now is store the kimchi in a container, making sure it is as airtight as possible. The leaves that we threw away at the beginning are 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 few days.
