By now, you may be hip to the myriad benefits of fermented or cultured foods like miso, kimchi, kombucha, and sauerkraut, to name a few. These incredibly healthy items have a long and venerated history, and certainly reside in a whole separate league from grocery store pickled foods. In fact, most commercially pickled items are not fermented, rather they are merely strewed in processed salt and industrially distilled vinegar, neither of which is good for you.
Traditional cultured items, on the other hand, are typically created with lactic acid fermentation, or lacto-fermentation. This is an anaerobic process whereby lactic acid bacteria, or Lactobacillus, convert sugar into lactic acid, which acts as a natural preservative. High-quality salt plays a pivotal role in traditional fermentation by creating conditions that support the bacteria and prevent the growth of unhealthy microorganisms. Salt also acts as a conditioner and adds flavor.
Natural fermentation modifies the original food, enhancing the flavor, texture, digestibility, and nutrient content, while also helping to preserve it. And the many probiotics created during the fermentation process are incredibly beneficial, boosting immune and gut health. Probiotics are “friendly bacteria” that help to improve the balance of your intestinal microflora. They have also been shown to enhance immune function, improve colon health, decrease incidence and duration of intestinal infections, and improve digestion and elimination.(1)
Clinical studies indicate that probiotics can also minimize diarrhea associated with antibiotics and travel. And these intestinal health allies may be useful in controlling inflammatory diseases, combating allergic diseases, preventing cancer and stimulating the immune system.(2)
Now, how about reaping these benefits in a food that’s already great for you for starters? Daikon radishes, long revered in Asian cultures, are a member of the cancer-fighting cruciferous family. They are low in calories, high in nutrients, support a healthy liver, and possess certain antioxidant phenolic compounds that have been shown to reduce your risk of various types of cancer, particularly of the stomach. This easy recipe, based on the traditional Asian preparation with a few healthy modifications, will enable you to enjoy a super tasty condiment or side dish that simultaneously packs all the benefits of probiotics and Daikon radishes, as follows:
Ingredients:
1 cup raw, organic apple cider vinegar, such as Braggs
1 cup distilled water
1 cup coconut sugar
1 teaspoon turmeric
1 pound daikon radish
1/4 cup Pink Himalayan crystal salt or high-quality sea salt
Directions:
Place the water, sugar, cider vinegar and turmeric in a blender and process well. Set aside. Peel the daikon radish and slice into bite-size pieces. Place them in a colander, sprinkled with the salt, and mix well. Place the colander over a bowl and allow the radish to sit for several hours. Rinse off the salt, and blot the daikon dry with a clean dish towel. Place the radish bites into a sterilized glass jar, such as a Mason jar and add the brine from the bowl. Add more water if needed to ensure radishes and completely covered. Place in your pantry overnight. These will keep in the fridge at least two weeks. Enjoy!
References:
1 J Am Diet Assoc. 2008 Mar;108(3):510-21
2 Am J Clin Nutr. 2001 Jun;73(6):1152S-1155S