Bowl Of Fermented Food

What can I do with fermented foods?

Thought to help your digestion, fermented foods are the new foodie (and health) buzzword. They’re also surprisingly easy to cook with. We’ve taken three easy-to-source examples and created a recipe for each that offers infinite variation, ensuring you’ll never get bored!

Miso

Miso is a paste made from fermented soy beans, frequently used in Japanese cooking. It is packed with protein and rich in vitamins and minerals. This marinade can be used on chicken, fish or vegetables. Ring the changes by adding ginger, garlic or even sake.

Simple miso marinade

Good for: adding depth of flavour
Makes enough marinade for two chicken breasts or salmon steaks

Nutrients per serving:

Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
97 kcal 1.6 g 0.3 g 3.5 g 1.3 g 16 g 11 g 2.3 g

Ingredients

* Available at Holland & Barrett

Method

Step 1
Mix the ingredients together and pour over meat, fish or veggies.

Step 2
Leave to marinate for at least two hours before grilling.

Tempeh

Another fermented soya product, tempeh is similar to tofu but a little firmer, which makes it good for kebabs. It’s a great vegan protein. Pretty much any vegetable which stays on a skewer will work in this recipe – feel free to substitute whatever you have in the fridge.

Marinated tempeh and vegetable kebabs

Good for: a veggie barbecue
Makes 6

Nutrients per serving:

Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
287 kcal 8.4 g 0.4 g 27 g 18 g 17 g 9.6 g 1 g

Ingredients

  • 1 packet tempeh, defrosted and cut into 1cm/½in cubes

  • 12 small button mushrooms

  • 2 medium courgettes, sliced into rounds

  • 12 baby sweetcorn

  • 6 small Thai aubergines, halved

For the marinade:

  • 2 tsp wholegrain mustard

  • 1 tsp ginger, grated

  • 1 tbsp clear honey *

  • 4 tbsp shoyu

  • 4 tbsp low calorie spray oil

  • 2 tsp balsamic vinegar
  • Salt * and freshly ground black pepper
* Available at Holland & Barrett

Method

Step 1
Thread the tempeh and vegetables on to skewers.

Step 2
Mix together all the marinade ingredients, stirring until smooth.

Step 3
Lay the kebabs on a large plate/non-metal tray or any other shallow container in which they can sit in a single layer. Spoon the marinade over the kebabs, turning to ensure that they are evenly coated.

Step 4
Let the kebabs marinate in the fridge for at least 2 hours, spooning extra marinade over them from time to time.

Step 5
Place the marinated kebabs on the barbecue and cook until all the vegetables are tender, turning regularly and basting frequently with the remaining marinade as necessary.

Recipe supplied by the Vegetarian Society

Yoghurt

Live yoghurt contains a wealth of friendly bacteria, known for their digestive properties. Our lassi is made with almond milk for a richer flavour, and you can add fruit for a tasty change (mango is traditional).

Almond lassi

Great for: a protein-rich drink
Serves 2

Nutrients per serving:

Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
168 kcal 4.3 g 2.1 g  7.2 g 1.5 g 25 g 25 g 0.31 g

Ingredients

  • 150ml almond milk *

  • 200ml plain live yoghurt

  • 1 sweetner tablet

  • 200g fruit (such as berries or mango)
* Available at Holland & Barrett

Method

Step 1
Put all the ingredients in a blender and blitz till smooth.

This article has been adapted from longer features appearing in Healthy, the Holland & Barrett magazine. Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.

References

http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2672.2006.02963.x/full
Nutrition