It tastes a bit like a drinkable sour yoghurt and is packed with calcium and gut-friendly 'good' bacteria. This dish is delicious and contains kefir for a probiotic boost. (Recipe taken from 'The kefir Cookbook by Julie Smolyansky)

Fermented Food Recipes

Serves 4

Ingredients

  • 2 Bananas, peeled
  • 250ml organic plain whole-milk kefir
  • 45g dark chocolate chips, melted
  • 75g hazelnuts, crushed

Miso Soup

Roman Nutella Kefir Banana Pops

KIMCHI

Makes 2-3 litres

  • 2 Chinese cabbages
  • 2 tbsps. coarse sea salt
  • 4 spring onions, thinly sliced

For the seasoning paste:

  • 2 tablespoons salted shrimp (optional)
  • 60ml fish sauce
  • 120ml gelatinous beef stock
  • 1 bulb of garlic, cloves peeled and minced
  • 1 tsp finely grated fresh ginger (approx.40g)
  • 2 tsps. maple syrup
  • 2 tbsps. ground cayenne
  • 1 piece of kombu
  • 20g chilli flakes

Kimchi is a delicious Korean dish of fermented cabbage - It may not sound appetizing - it packs a flavour punch and tastes amazing (Recipe taken from 'Cook. Nourish, Glow. - Amelia Freer)

Serves 2

Ingredients:

  • 750ml water
  • 2 spring onions, green tops only, finely sliced
  • 2 handfuls of kale, shredded
  • 2 dried nori sheets, cut into strips
  • 1 tbsp. tamari
  • 1-2 tbsp. miso paste

Method

  1. Puree the bananas and kefir, then pour into a mould and freeze overnight
  2. In a heatproof bowl set over a pan of simmering water, melt the chocolate, constantly stirring. Once melted, remove from the heat and, working quickly, take the pops from the freezer and out of the moulds then roll them in the chocolate. Lay them on the waxed paper and return to the freezer for 5 mins to briefly set. Remove then roll in the hazelnuts, pressing gently. Freeze until serving.

Method

  1. Add the water to a saucepan, place on  a medium heat and bring to the boil.
  2. Toss the spring onions into the water, along with the kale, nori, and tamari.
  3. ​Simmer for 2 minutes, then take the pan off the heat and stir through 1 tbsp. of miso paste. Taste and decide if you'd like to add a little more miso before serving.

To turn this into a delicious dinner, pour over cooked gluten free soba or rice noodles and top with some grilled tofu or prawns.

Method

  1. Cut the cabbage into quarters and then cut each piece in half lengthwise, removing the core. Lay each cabbage segment flat, then cut into sections about 2cm wide by 10cm long, Cut any larger leaves down to approximately this size. 
  2. In a big bowl, toss the cabbage with the salt and set aside for 1 hour and 15 minutes. Rinse off the salt in a bowl of cold water and let the cabbage leaves drain in a colander for 20 minutes.
  3. To make the seasoning paste, puree the shrimp (if using), fish sauce, beef stock, garlic, ginger, maple syrup, cayenne, kombu in a small food processor.
  4. Transfer the mixture to a bowl and mix in the chilli flakes. Let the seasoning paste sit for 15 minutes to allow the flavours to combine.
  5. In a large bowl, toss the cabbage and spring onions with the spicy paste and mix until evenly distributed. Pack tightly into a 2- or 3- litre container, cover and set aside for 2 days at room temperature. Then move the container to a refrigerator. The chilled kimchi will keep for up to 2 weeks.

A steaming pot of this soothing, flavourful soup always makes you feel good - especially when you are under the weather (recipe taken from 'The FODMAP friendly kitchen' - Emma Hatcher)