This wonderful Korean dish is said to be one of the secrets to the Koreans’ longevity!
Makes 2 x 500ml (18fl oz/1 pint) jars
1 Chinese cabbage, or other cabbage of choice, cut into 2–3cm (¾–1in) strips
1 Tbsp sea salt (kosher salt)
3 garlic cloves, crushed
3cm (1in) piece of fresh root ginger, grated
2 Tbsp fish sauce
1 tsp chilli powder
1 tsp paprika
3 Tbsp rice vinegar
3 spring onions (scallions), diced
3 carrots, grated
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1 / Put the cabbage into a large bowl, add the sea salt and massage it into the cabbage for 5 minutes. Set aside for 1 hour.
2 / Meanwhile, in a separate bowl combine the garlic, ginger, fish sauce, chilli powder, paprika and rice vinegar.
3 / Drain the cabbage and rinse several times under cold running water to remove the excess salt. Dry thoroughly and place the cabbage back in a large bowl, along with the spring onions and carrots. Add the garlic mixture and toss through.
4 / Pack the mixture into two 500ml (18fl oz/1 pint) jars, pushing it well down and leaving a small space at the top of each jar. Put the lids on and leave to ferment at room temperature. Check on it every day or so and release any gas that may have built up as it is fermenting.
5 / After 3 days, taste it. If you prefer a more acidic taste, leave for another couple of days. Once it is ready, transfer it to the fridge, where it will keep for up to 2 weeks.
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The flavour improves the longer it is left – I tend to leave it for 2 weeks so the flavour can really develop.
Kimchi is delicious eaten with eggs. I often add some to an omelette for a super-quick supper.
Sauerkraut is packed with probiotic bacteria and one of the easiest fermented foods to make.
Makes 2 x 500ml (18fl oz/1 pint) jars
1kg (2lb 3oz) white cabbage, thinly shredded
4 tsp sea salt (kosher salt)
½ tsp peppercorns
½ tsp caraway seeds
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1 / Put the shredded cabbage into a large clean bowl and add the salt, massaging it into the cabbage for 5 minutes. Leave for 3–5 minutes, then massage the cabbage again for a further 5 minutes. Mix in the peppercorns and caraway seeds.
2 / Pack the mixture into two 500ml (18fl oz/1 pint) jars, leaving a small space at the top of each to allow the cabbage mixture to fizz up. Push the cabbage well down so it is submerged in its juices, cover with the lids and leave in a dark place at room temperature for at least 5 days.
3 / Check on it every day or so and release any gas that may have built up as it is fermenting. If any yeasts form, just remove and discard. After 5 days, it will be ready to enjoy and it will keep in the fridge for up to 6 months.
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During the first five days, it is really important to keep it at an even room temperature: too warm and the sauerkraut may ferment too quickly or even become mouldy; too cold and it will take longer.
If your sauerkraut becomes too dry, you can top it up by adding 30ml (2 Tbsp) cool, filtered water, adding more as and when required. Use filtered water, as chlorine inhibits bacteria, which is the exact reason it is added to drinking water. You can de-chlorinate your tap water by boiling it with the lid of the kettle open so that the chlorine can escape.
I have made beetroot (beet) sauerkraut in the past, and it is delicious. Just add 400g (14oz) grated beetroot to the cabbage – give it a go!
Making your own mayonnaise takes some patience, but it is so worth it, as it can accompany so many dishes. It keeps really well in the fridge, too
Makes 500ml (18fl oz/2 cups)
2 egg yolks
1 Tbsp Dijon mustard
500ml (18fl oz/2 cups) groundnut oil
1–2 Tbsp white wine vinegar
juice of ½ lemon
flaky sea salt (kosher salt) and freshly ground black pepper
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1 / Whisk the eggs in a bowl, then add the mustard and season with a pinch of sea salt and some freshly ground black pepper. Whisk together until completely combined.
2 / Slowly add a little of the oil, whisking constantly, then gradually add more of the oil, little by little, until the yolks and oil combine and start to thicken. Once you are happy the eggs and oil are coming together well, add more of the oil at a time. This takes patience, but if you add the oil too quickly the mayo will split and curdle. When you have added about half of the oil, whisk in 1 tablespoon of the vinegar, then continue to add the remaining oil gradually and whisking constantly.
3 / Season to taste, squeeze in the lemon juice, and add another tablespoon of vinegar, if required.
tips
Make sure all the ingredients are at room temperature before starting.
You can use any oil that you have to hand for making mayonnaise, or you can mix the oils up. Try making avocado mayonnaise by using avocado oil.
I always recommend that you make your own dressings, as homemade dressings such as this vinaigrette are healthier, being free of preservatives, added sugars and artificial flavourings.
Makes 200ml (7fl oz/scant 1 cup)
1 Tbsp raw apple cider vinegar
1 lemon: zest of the whole lemon and juice of ½
1 tsp Dijon mustard
200ml (7fl oz/scant 1 cup) extra-virgin olive oil
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1 / Put all the ingredients, except the olive oil, into a bowl and blitz with a hand-held blender for a few seconds, then slowly pour in the oil.
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If you don’t have raw apple cider vinegar or Dijon mustard to hand, a simple dressing of lemon juice, olive oil and ½ tsp honey will still taste delicious.
Add ¼ avocado, 1 tsp ground turmeric and 1 tsp honey to this base recipe and you have a great anti-inflammatory salad dressing.
Pesto is ultra-easy to make and very versatile. You can enjoy it as a dressing for salad or add to main dishes.
Makes about 150ml (5fl oz/⅔ cup)
50g (2oz/scant ½ cup) pine nuts
80g (3oz/2½ cups) fresh basil leaves
50g (2oz/¾ cup) grated Parmesan
150ml (5fl oz/⅔ cup) extra-virgin olive oil
2 garlic cloves, chopped
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1 / Toast the pine nuts in a dry pan over a low heat until golden, shaking occasionally. Transfer to a blender or food processor, add the basil, Parmesan, olive oil and garlic and blitz until smooth.
2 / It will keep for up to 1 week in an airtight container in the fridge.
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I love adding a twist to traditional basil pesto by making kale pesto and coriander (cilantro) pesto! For the kale pesto, steam a small bunch of kale (stems removed) for 2–3 minutes, then add to the blender/food processor with the other ingredients as above. For coriander pesto, use 50g (2oz/2½ cups) fresh coriander (cilantro) leaves, add to the other ingredients as above and blitz in the blender.
Who knew making your own nut butter would be so easy? It is ultra-versatile and can be enjoyed on a slice of wholegrain bread, or used in baking, in a salad dressing, or even to make your own sweet treats (see almond crunch).
Makes 1 x 250g (9oz) jar
250g (9oz/2 cups) almonds, hazelnuts or peanuts, skin on
1–2 tsp maple syrup or honey (optional)
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1 / Preheat the oven to 190°C (375°F/gas 5).
2 / Arrange the nuts in a single layer on a baking sheet and cook in the oven for 10–12 minutes. Remove and set aside until cooled.
3 / Place the cooled nuts in a food processor or blender and blitz for about 10 minutes, stopping occasionally to scrape the mixture down from the sides. If you prefer a sweeter taste, add some maple syrup or honey and stir through.
4 / Pour into a jar and store in the fridge for up to 3 weeks.
For those of you who use coconut oil a lot, this recipe will be a blessing. The processing does require patience, but a good food processor or blender will deliver great results. Keep blitzing until the mixture is runny, and make sure to use a whole packet of coconut – any less than this will lack the volume needed to make it work.
Makes 1 x 500ml (18fl oz/1 pint) jar
1 x 500g (17½ oz) pack unsweetened shredded coconut
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1 / Pour the shredded coconut into a blender and blitz for 2–3 minutes. If using a food processor, blitz for 12–15 minutes, or until the mixture is runny.
2 / Transfer the mixture to a jar or airtight container and store in the fridge. If making this in winter and your house is cool, you can store in the cupboard.
tips
If you are keeping this in the fridge, when you go to use it just scoop out a wedge and let it soften at room temperature before using it.
Kefir is a fermented milk drink and is similar to yoghurt. It is really easy to make, and is super-nourishing for both your gut and your immune system.
Serves 8
800ml (28fl oz/scant 3½ cups) organic full-fat (whole) milk
2 Tbsp kefir grains
You will also need 1 or 2 sterilized 1 litre (34fl oz/1 quart) glass jars or containers with a lid
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1 / Pour the milk into your sterilized container and add the kefir grains, stir and place the lid on. Keep it at room temperature (21–25°C/70–77°F) for 8–24 hours (if you live in a colder climate, you may need to leave for 30–48 hours).
2 / Taste to see if it is ready and to your liking. Once it is, strain it through a fine sieve (strainer) and pour into a sterilized airtight glass jar, bottle or container. Store in the fridge for up to 1 week.
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You can use the kefir grains again – just rinse them in filtered water, pat dry, place in an airtight container and pop them into the freezer. When you go to reuse the grains, put them in milk to defrost.
Try making fruity kefir – add a handful of ripe fresh berries or even mango to your kefir milk.
This is a perfect alternative to milk if you have a lactose intolerance or dairy allergy, or if you are looking for a vegan alternative. Super-easy to make, it keeps in the fridge for 2–3 days. Shake well before use.
Makes about 750ml (25fl oz/3¼ cups)
100g (3½oz/1 cup) porridge oats (oatmeal/old-fashioned oats), gluten-free if necessary
pinch of sea salt flakes (kosher salt)
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1 / Put the oats into a bowl and cover with water. Cover the bowl and leave for at least 4 hours or overnight, if possible.
2 / Drain the mixture in a sieve (strainer) and rinse under running water.
3 / Put the soaked oats into a blender or food processor along with 750ml (25fl oz/3¼ cups) water and add the pinch of salt. Blitz for a few minutes until smooth.
4 / Line a sieve (strainer) with a piece of muslin (cheesecloth), then place over a jug (pitcher) and pour in the liquid. Leave to strain for 60–75 minutes. To help speed up the process, scrape the bottom of the muslin occasionally to remove some of the residue. Once it has completely strained, if you prefer a thinner consistency, add a little water.
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When most of the liquid has gone through the sieve into the jug, gather the sides of the muslin together and squeeze tightly with both hands to extract the last of the milk.
I use the leftover oat pulp mixed with coffee grounds as a body scrub and it works a treat.
Another great alternative to milk if you have a lactose intolerance or dairy allergy, or if you are looking for a vegan alternative. The process for making almond milk is similar to oat milk (see left) – it is super-easy and keeps in the fridge for 2–3 days. Shake well before use.
Makes about 750ml (25fl oz/3¼ cups)
150g almonds
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1 / Put the almonds into a bowl and cover with water. Cover the bowl and leave for at least 4 hours or overnight, if possible.
2 / Drain the mixture in a sieve (strainer) and rinse under running water.
3 / Put the soaked nuts into a blender or food processor along with 750ml (25fl oz/3¼ cups) water and blitz for a few minutes until smooth.
4 / Line a sieve (strainer) with a piece of muslin (cheesecloth), then place over a jug (pitcher) and pour in the liquid. Leave to strain for 60–75 minutes. To help speed up the process, scrape the bottom of the muslin occasionally to remove some of the residue. Once it has completely strained, if you prefer a thinner consistency, add a little water.
tips
When most of the liquid has gone through the sieve into the jug, gather the sides of the muslin together and squeeze tightly with both hands to extract the last of the milk.
Use in porridge, smoothies and baked goods.