『Let’s Get Funky: The Healing Power of Fermented Foods (Plus a Big Announcement!)』のカバーアート

Let’s Get Funky: The Healing Power of Fermented Foods (Plus a Big Announcement!)

Let’s Get Funky: The Healing Power of Fermented Foods (Plus a Big Announcement!)

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 Thank you We Are Getting Old?, Marg KJ, Afsi, Martha Leinroth, Steve D, and many others for tuning into my live video with Chef Martin Oswald! We are back! After a little break, and a wonderful trip to Malta for Martin and Puerto Vallarta for me, we are diving straight into the “funky” side of the kitchen.With February 1st marking “Fermentation Day,” it is the perfect time to talk about one of the most overlooked yet powerful tools in our culinary medicine chest: Fermented Foods.As Chef Martin Oswald explained in our live session, fermented foods are ingredients that have been transformed by micro-bacteria or yeast. These microbes eat the sugars and starches and convert them into acids, gases, or alcohol.The result? That signature “tangy” (or as we decided to call it, “funky”) flavor that indicates a food is rich in probiotics and prebiotics.Here is a breakdown of the fermented powerhouses we discussed today and how you can sneak them into your daily meals.1. Fermented Black SoybeansIf you have read the Dr. Greger cookbooks, you likely know the power of black soybeans for lowering cholesterol. But have you tried them fermented?* The Flavor: Intense umami.* How to use: Rinse the salt off with water and soak them for 10 minutes. Toss them into a stir-fry or dressing to boost flavor.[Link: Get the Fermented Black Soybean Recipe Here]2. Homemade SrirachaForget the store-bought stuff; making your own sriracha is easier than you think.* The Method: It is a 7-day fermentation process using a 2% sodium ratio by weight.* Chef’s Tip: Using less salt (sticking to that 2% safety mark) actually makes the fermentation faster and the flavor “funkier” and better.Chef Martin’s Homemade Sriracha Recipe.3. KimchiWe are moving from Thailand to Korea with this staple. Kimchi isn’t just a side dish; it is a flavor bomb for dressings and sauces.* The Process: Massage the cabbage with salt to release the liquid. Rinse it with water three times to remove excess sodium. Add a chili paste made with Korean chili and massage again. Ferment for just 48 hours before moving it to the fridge.* How to Eat: Chop it up and mix it into a vinaigrette or a plant-based yogurt for an incredible sauce.Chef Martin’s Kimchi Recipe.4. Gochujang (Korean Chili Paste)Think of this as the fermented cousin of ketchup.* The Hack: It can be very spicy on its own. Martin suggests mixing it with a little tomato sauce to thin it out and create a “spicy ketchup” that replaces the sugary store-bought versions.5. Miso and The Cashew Cream HackJapan is a Blue Zone for a reason, and Miso is a big part of that. But you do not have to limit it to soup.* Chef’s Secret: Martin blends soaked cashews with water to make a cream, then stirs in a tablespoon and a half of blonde (white) miso. Leave it on the counter for a day or two, and the bacteria from the miso will ferment the cashew cream.* Result: A tangy, probiotic-rich cream that tastes like sour cream or crème fraîche. Perfect for topping soups or risottos.6. Sauerkraut: The Ultimate “Funky” FactorWe saved the funkiest for last. Sauerkraut is a prebiotic powerhouse.* Beyond the Reuben: Do not just put it on a sandwich. Martin uses it in his Tart Lorraine (replacing the onions with sauerkraut) and his Segediner Goulash (a stew with potatoes and oats).* Crucial Rule: Always add your fermented foods (like sauerkraut or miso) at the very end of cooking. High heat kills the healthy bacteria.Tart Lorraine with Sauerkraut Recipe A Note on YogurtWe also touched on yogurt. While Dr. T. Colin Campbell remains neutral on dairy yogurt, he notes you must eat it daily to maintain the bacteria strains. For a plant-based option, we love Kite Hill (unsweetened plain). It is a great base for sauces or a morning muesli.Resource SpotlightIf you want to read deep studies on the science of fermentation (we are talking deep history and molecular science), check out Jürg Vollmer at the Food Revolution Substack. He is doing incredible work on the subject.COMING SOON: The Brain Health Substack Mini-Summit!We are absolutely thrilled to announce that at the end of February, we will be hosting a Brain Health Summit right here on Substack.We are bringing together some of the leading minds in brain health:* Annie Fenn, MD * Julie Fratantoni, PhD * Dr. Dominic Ng * Chris Miller MD * Jud Brewer MD PhD * Chef Martin Oswald Chef Martin is creating specific brain-healthy recipes tailored to each doctor’s ingredients and recommendations. We will have live interviews, recipe posts, and deep dives into how to fuel your mind.Keep an eye out for the official schedule on February 1st. You will not want to miss this!PS. Did you know that Chef Martin and I run a weekly group called Culinary Healing? You can check it out here. Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe
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