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Fermentation Basics ferment your way to optimal health A BOUNTIFUL SOURCE OF BENEFICIAL BACTERIA FOR YOUR GUT. NATURAL MEDICINE NATURAL by Caroline Punch 37 BEETROOT AND RED CABBAGE hands. Continue until the juices from BONUS RECIPE: SPICY KIMCHI SAUERKRAUT the vegetables start to collect in the 1 tbsp grated garlic The practice of fermentation has been around for centuries. bottom of the bowl. Ingredients: 1 tsp grated ginger However, its re-emergence as the latest buzzword in health • Transfer the mixture into a glass jar Half medium red cabbage, diced finely 1 tsp sugar news is refected in the ever-expanding range of products, and press them in well. Ensure that 1 medium beetroot, peeled and grated the juices cover the mixture (by ½ -1 1-5 tbsp. red pepper flakes from kefr to kimchi, lining the shelves of our local health 2 inch piece of ginger, peeled and grated inch) and, if necessary, add in more (depending on how spicy you like it) stores. 1 tsp sea salt* salted water. 2-3 tbsp water or fish sauce • Finally, cover with a lid and allow to sit * As needed only - Salt water mixture Simply make a paste of the above and add at room temperature for up to 7 days, Fermentation is a process of converting starches and - 1 tsp of sea salt dissolved into 1 cup of to the beetroot, cabbage and salt mixture, or until it starts to taste sour. sugars in certain foods into lactic acid. This is a natural filtered water. along with 100g of peeled, chopped • Keep in the refrigerator for up to 6 radishes and 2 chopped scallions to add preservative which can kill harmful bacteria while Instructions: months in a sealed container and enjoy an extra punch of flavour. promoting plenty of benefcial enzymes, highly supportive • In a large bowl, scrunch all of the as a lovely addition to your sandwiches ingredients together using your and salads. to our intestinal gut fora. This explains why our ancestors used this as a healthy method of food preservation. So, whether you purchase a fermented product at a health store, Train at CNM for an exciting career in Naturopathic Nutrition, or experiment with a homemade recipe, get going on your Herbal Medicine, Homeopathy or Acupuncture. culturing journey. Your gut will thank you for it! naturopathy.ie “Given that up to 80% of our immune system is found in the gut, By Nutritionist and CNM graduate, Caroline Punch. 01 672 5036 ensuring optimal gut function should be a priority for everybody..” How fermented foods can benefit is heart-protective, and B vitamins, and can be found refrigerated in most our health: which are essential for metabolism health stores. • The abundance of fermented foods and red blood cell production. • Miso Paste - This versatile in our ancestors’ diets served not • Detoxifcation can also be improved condiment can be heated without only the purpose of preservation by eating fermented foods, as their compromising its benefcial bacteria and a satisfying taste, but more benefcial bacteria can support the and therefore it can be added to many signifcantly, to ensure optimal gut removal of harmful toxins from hot meals, such as stir-fries, or made health, and thus, overall health. The the body. into a broth with seaweed and tofu. high density of good bacteria present • Sauerkraut - A fermented cabbage in such food makes it an excellent What to look for when purchasing dish which is a traditional food in natural probiotic source; by adding fermented products: Germany. Along with kimchi, this just a small portion to each meal, It is important to start small when makes a lovely breakfast companion this can contain up to 100 times the introducing fermented foods into your to poached eggs and avocado on toast. amount of probiotics than that of a diet, gently working up to larger portions supplement. when your gut microbiota has had a Alternatively, it is very easy and cost- • Given that up to 80% of our immune chance to adjust. effective to make your own fermented system is found in the gut, ensuring • Kefir - This can be made using dairy foods at home, requiring only your optimal gut function should be a or coconut milk & kefr grains and chosen vegetables and a jar. The following priority for everybody. The probiotic can be found in the fridge in most beetroot and red cabbage sauerkraut properties in fermented and cultured health stores. recipe is a lovely, basic dish to get foods support the development of started with and can be tweaked as you • Kimchi - This fermented cabbage the mucosal immune system in our become more adventurous with favour dish (a little spicier than sauerkraut), digestive tract and protect against combinations. The beetroot will not only originated in Korea. disease. add a warm, pink colour, but it is also rich Kombucha • A strong source of essential nutrients • - Originating in the in antioxidants and is a great source of can be found in some fermented Middle East many centuries ago, minerals such as magnesium, manganese products such as Vitamin K2, which this is a fermented green or black tea and potassium..
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