Don’t Lament, Ferment

Kimchi, Kombucha, & Yogurt

Words by Justin Butts  Recipe by Kayla Butts Photos by Rachel Benavides

Good Bacteria = Gut Health = Happiness. It is critical to our health, and therefore happiness, to understand the role of good bacteria in gut health.

Over 70% of the cells responsible for our immune system reside in our gut. In the recent flu epidemic, many people learned first-hand the importance of gut health when antibiotics destroyed the good bacteria in their gut. These poor people suffered stomach misery on top of their flu. When taking antibiotics, it is especially important to maintain your gut health with infusions of good bacteria.

Fortunately, you can build and sustain robust gut health with these simple, nutritious recipes, and here is the shocker of all shockers. These dishes are delicious!

Yogurt, one of the miracle foods of human history, was discovered by accident around ten thousand years ago when a bowl of warm milk encountered a wild strain of Lactobacilli. The good bacteria transformed the lactose of milk into the lactic acid of yogurt, which made it possible for lactose intolerant humans to consume. It is also richer in protein than milk and can be stored longer. Yogurt was a step forward in the advancement of mankind. 

Homemade yogurt is rich, creamy, and incredibly delicious. Our little girls love their yogurt sweetened with local honey, blueberries, dried fruit, and granola. We use raw milk from grass-fed cows because it contains a higher concentration of good bacteria, healthy linoleic acid, and a higher percentage of vitamins and minerals than pasteurized, grain-fed milk. Use a thermometer to monitor the temperature of the milk while it cooks. If the milk gets too hot, the yogurt will fail to set and, instead, will end up curds and whey. 

While the yogurt recipe is simple, this kimchi recipe is packed with colors and flavors. It is not too hot, not too sour, but well-balanced, crisp, and delightful. Kimchi is low in calories, fat, and sugar, but high in vitamins A and C, thiamine, riboflavin, iron, calcium, selenium, and fiber. Kimchi is also a good source of essential amino acids as well as capsaicin, chlorophyll, carotenoids, and flavonoids. Some studies have shown that fermented cabbage may even help prevent the growth of cancer.

Last but not least, Kombucha, a fermented tea, will add an effervescent kick to your day. And it is the easiest and sweetest way to consume good bacteria. To make kombucha, find SCOBY (symbiotic culture of bacteria and yeast) from a local vendor who prepares kombucha in house or from Austin Homebrew Supply.

Let’s face it, gut health is not an appetizing subject. But these recipes will not disappoint with their bold and healthy flavors.

Kimchi

Prep time: 30 minutes
Inactive prep time: 2-5 days

Ingredients:
1 head (2-3lbs) Napa cabbage, cut into 1” chunks
½ c. salt
½ lb. radishes, cut into matchsticks
4 carrots, peeled and cut into matchsticks
¼ c. gochugaru (Asian chili)
1 bunch (about 4-6 whole) scallions, cut into 1” pieces
2 T. garlic, minced
1 T. ginger, grated
1 t. sugar

Directions: Wash cabbage well and place in a large bowl. Add salt and enough water to submerge cabbage in bowl. Let sit for 1-2 hours. Then rinse cabbage and drain in colander. Return cabbage to bowl and add remaining ingredients. Stir well until ingredients are all well-incorporated. Spoon mixture into clean, sterile canning jars and pack kimchi down to remove air. Place lids on jars, and store in a cool, dry place for 2-5 days. 

Kombucha

Cook time: 20 minutes
Prep time: <5 minutes
Inactive prep time: about 7-10 days 

Ingredients:
1 gallon distilled, spring, or drinking water (free of added minerals)
1 ¼ c. white granulated sugar
10 bags black tea, green tea, oolong, or jasmine tea
2 c. fermented kombucha with live cultures
SCOBY (symbiotic culture of bacteria and yeast)

Optional Ingredients:
2 c. fresh fruit
2” thumb of ginger
2 pieces lemongrass

Directions: Put water in a large pot over high heat until boiling. Remove from heat, and stir in sugar until dissolved. Place tea bags in sugar water and let steep for 3-5 hours, until water has cooled. 

Add kombucha to tea and stir. Pour tea into clean, sterile bottles and add optional flavorings (if desired). Cover bottles with cheese cloth, paper towel, or tea towel and secure with a rubber band. Let sit at room temperature for 7-10 days before opening. Once opened, store kombucha in the refrigerator. Warning: Do not shake kombucha to prevent spilling over. 

Yogurt

Cook time: 15 minutes
Inactive prep time: 5-24 hours

Ingredients:
1 quart high-quality whole milk (recommend raw milk from pastured, grass-fed cows)
5 grams yogurt starter, or 3 T. high-quality, plain yogurt with active cultures

Directions: Pour a small amount (~1 tablespoon) of cold water into medium-sized pot. Add milk and heat over medium heat until about 180°F. Remove pot from heat and let cool to about 110°F-120°F. 

Add yogurt starter to warm milk, and stir gently until well incorporated. If using yogurt, stir yogurt into 1 cup milk and add to the rest. Pour into sterile jars and place into a yogurt maker, dehydrator, or in the oven at its lowest setting. Incubate for up to 24 hours, or until desired consistency is reached. 

Secure lid onto jars and refrigerate. Will keep refrigerated for two weeks. 

Looking for more recipes? Find them here!