Heart of the Home
FERMENTED FOODS: The good bacteria Fermentation preserves foods and provides probiotics
carefully be followed to ensure bad bacteria doesn’t enter the process. To learn more about how to ferment at home, visit the National Center for Home Food Preservation at bit.ly/3rkcBST. Here are some delicious recipes that incorporate fermented foods.
NATIONAL CATTLEMEN'S BEEF ASSOCIATION
Korean-Style Beef Bowl with Kimchi
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Kimchi, or fermented cabbage, adds a healthy spice kick to a beef bowl.
t might make some squeamish to think about microorganisms and bacteria in their food, but when it comes to fermented fare, bacteria is good. Fermentation has been used throughout history as a way to preserve food. It occurs when a food’s natural sugars and starches are broken down by microorganisms—like bacteria and yeast—into an alcohol or an acid, which acts as a natural preservative. And there’s a key benefit to the process—probiotics. Fermented foods contain a wealth of healthy bacteria called probiotics. These aid in digestion by helping the 28
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digestive system keep the balance of its beneficial microbiome—the combination of bacteria, yeast and other organisms that help maintain overall health. In addition, incorporating fermented foods into diets has shown to help better absorb nutrients and boost immune systems. All kinds of fruits and vegetables can be fermented. Some of the most popular fermented foods include kimchi, kombucha, miso, sauerkraut, tempeh and yogurt. Fermenting isn’t a complicated process, but food-safe equipment is needed, and specific steps should
INGREDIENTS 2 boneless strip steaks, 1" thick (about 8 ounces each) ¼ cup low-sodium soy sauce 2 tablespoons Asian sesame oil 2 cups cooked brown rice 4 cups assorted vegetables, such as shredded or thinly sliced red or green cabbage, shredded carrots, broccoli florets, sliced cucumber, all cut into bite-size pieces ⅔ cup coarsely chopped kimchi (a staple of Korean cuisine, made with fermented cabbage and spicy seasonings) ¼ cup thinly sliced green onions 1 tablespoon toasted sesame seeds DIRECTIONS Using a grill, place steaks on the grate over medium, ash-covered coals. Cover and grill steaks, turning occasionally, for 11-14 minutes for medium rare (145°) to medium (160°) doneness. Meanwhile, in a small bowl, combine the soy sauce and sesame oil, and set aside.
