Fermented foods, Prebiotics & Probiotics Real Foods - 37 Broughton Street EH1 3JU and


8 Brougham Street EH3 9JH | www.realfoods.co.uk


The bacteria that live in our gut are essential for health. That is how nutrients are absorbed, assimilated and digested. They also play a role in our immune systems, are linked to our mental health and there are a trillion of them living in each gut! They weigh around 4 pounds per person. They are also known as gut flora.


Probiotics are thought to directly kill or inhibit the growth of harmful bacteria, stopping them producing toxic substances that can make you ill. Some foods are naturally probiotic. Sauerkraut, kimchi, kefir, yoghurt, miso and tempeh are amongst them. Most of these are only available in-store as they are kept in the fridge.


Prebiotics are non-digestible parts of food that promote the growth of beneficial microorganisms in the intestines. Onions, asparagus, chicory, leeks and artichokes are all good sources.


These fibre-rich foods feed the good bacteria in the gut.


Fermenting has been around for centuries. It helps to preserve foods and can reduce cooking times and fuel requirements. In addition, it can eliminate anti-nutrients and biologically enrich the foods with amino acids and vitamins. You probably already eat fermented foods in your diet. Chocolate, coffee, vanilla, some teas, pickles, vinegar, cheese and yoghurt are all fermented foods. Then there’s alcohol, sauerkraut, kombucha, sourdough and kefir, again all fermented!


If you’re looking for fermented foods, prebiotics or probiotics, get along to your nearest Real Foods shop in Edinburgh. We’ve got what you need to get your gut in good health.


Ingredients How to ferment


1 turnip or radish - finely sliced or in matchsticks if you can!


1 large cabbage - finely sliced, shredded or grated


2-3 shallots or spring onions


1 apple sliced (or a teaspoon of sugar)


2-3 carrots - julienned, matchsticks or simply chopped


2 crushed cloves of garlic 1 chilli - chopped finely


2 teaspoons of mineral or rock salt


30 your own Kimchi ©Real Foods 2017


Method Sprinkle the salt onto the cabbage and massage it in (the salt is used to add flavour, preserve and eliminate moulds, it also helps release the vegetables natural juices). Pop in a bowl cover with water (you might need a plate on top to weigh it down) and leave for at least 10 minutes.


Mix together the rest of the ingredients. Rinse the cabbage and mix together.


Squash it all down into a large jar; make sure the vegetables are covered in their natural juice. If there’s not enough released, add salted water (brine) or celery juice. Make sure the vegetables are covered and there is a little room at the top of the jar (it’s going to ferment, that means bubbles and they need some space!) Leave at least an inch of room.


Screw the lid on tightly and let the Kimchi ferment. The longer you leave it… the stronger and more intense the flavour will be. It’s a good idea to leave it on a plate as the brine may overflow slightly.


The best idea is to taste it daily until you have the taste you like. Simply press down on the vegetables with a clean spoon to keep them submerged under the brine before you close the lid again. This also helps the gases release. Once you have the flavour you like, transfer to the fridge and enjoy the fruits (and vegetables) of your labours! For most folk, it’s about a week, but many people like fresh kimchi when it has barely fermented. As long as the vegetables are submerged there’s no danger of mould.


Kimchi traditionally has seafood or an umami flavour to it, so do try adding kelp powder or chopped seaweed. There are also spinach, radish and courgette kimchi recipes, so experiment until you find the one you like.


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