Three Fermented Food Recipes for Gut Health & Immunity
1. Kimchi Fried Rice (Quick Lunch/Dinner)
This recipe is a flavorful way to use up leftover rice and incorporates kimchi, a Korean fermented cabbage rich in probiotics and vitamins. Note: While cooking slightly reduces the live bacteria count, the high content of vitamins, fiber, and flavor compounds (postbiotics) from the kimchi remains highly beneficial.
Ingredients (Serves 2):
- 2 cups cold, day-old cooked rice (essential for fried rice)
- 1 cup chopped kimchi (including 2-3 tbsp of brine/juice)
- 4 oz protein (e.g., diced cooked chicken, cubed firm tofu, or 1/2 cup diced ham/Spam)
- 1 tbsp vegetable oil
- 1 tbsp soy sauce or tamari (for gluten-free)
- 1 tsp gochujang (Korean chili paste – optional, for heat)
- 2 cloves garlic, minced
- 1 egg per serving (for topping)
- Chopped scallions and sesame oil, for garnish
Instructions:
- Sauté: Heat oil in a large skillet or wok over medium-high heat. Add your protein and minced garlic; cook
