In German they say “das Auge isst mit” meaning “you eat with your eyes”. Presentation isn’t everything, but it certainly helps when a dish looks attractive and this one is a real showstopper I think, especially when served with purple kimchi (which is super easy to make at home). Fermented foods (and fibre!!) are like gold dust for our gut, a feast for the trillions of gut bacteria that form our microbiome. A healthy and thriving microbiome is essential for a strong immune system and so much more- in short, this dish doesn’t only look good, it’s a real ‘health bomb’ and a delicious one on top of it. Serve with good quality bread of your choice, wholemeal if possible and never out of a plastic bag (i.e. ready sliced supermarket bread, which is loaded with additives, preservatives and emulsifiers which are harmful to the very same gut bacteria we’re trying to nourish).
What you need:
1 large slice of good quality wholemeal bread – toasted (optional)
½ avocado – sliced or squashed
2 tbsp kimchi or sauerkraut – if store bought make sure it’s raw and hasn’t been pasteurized as this means that all beneficial live cultures have died in the process.
A little fresh lemon or lime juice
¾ tbsp extra virgin olive oil
Sea salt
Black pepper
For the yogurt dressing (optional):
2 tbsp unsweetened soy yogurt
1-2 tsp lime juice
1 tsp olive oil
Sea salt to taste
How you do it:
This super nutritious breakfast or lunch is ready in under 5mins.
If you like the idea of making your own kimchi (or sauerkraut) I can reassure you that it’s very simple and hard to get wrong, but of course store bought options are just as good (if raw), although they can be quite expensive - especially if raw as this shortens their shelf life considerably.
Here is how I make my kimchi – I often use red cabbage as it has the most divine deep raspberry red colour and I find it keeps for longer, but white cabbage works just as well.
What you need for your kimchi:
Medium size glass jar with a lid
Cabbage of your choice (I use about ¼ of a red cabbage to fill one jar) – washed and sliced (I aim for about 3mm in thickness, so it keeps some crunch once fermented)
1 medium carrot (optional) – peeled and cut into carrot sticks (aim for 3-5mm as well)
1 small chili – sliced into thin rings
2-3 tsp salt
Water – tap water is usually fine, if chlorinated it’s worth leaving a large glass of it out over night as the chlorine will evaporate this way
How you do it:
Once you’ve sliced your cabbage, carrot and chili it’s simply a question of piling everything into the glass jar, pressing down to get rid of as much air and ‘empty space’ as possible.
Add the salt (you can also add it little by little throughout).
Fill the jar with water, pushing everything down multiple times (I tend to use my hands for this) until there aren’t any air bubbles left and the cabbage is fully submerged (mould can only develop in the presence of air).
Let the bacteria do their magic! Open the lid once or twice a day to release pressure, depending on the room temperature it will start to bubble quite quickly (usually within 24-48hours, but it can also take a little longer).
You can eat your kimchi at any stage of the process, the taste will change over time, getting sourer as the cabbage gets softer – it’s a personal choice at what point you like it best (at which point I’d recommend to put it in the fridge so fermentation slows down). Personally, I eat it throughout once the fermentation process has started (usually from around day 4) and it’s always finished before it gets too sour.
As for the rest, that’s a breeze.
Mix yogurt, lime juice, olive oil and sea salt vigourously to get a smooth dressing.
Slice or squash your avocado and spread it onto the toasted bread, then add a generous spoonful or two of kimchi/ sauerkraut and finish off with your lime-yogurt dressing or a little fresh lime juice and a generous drizzle of extra virgin olive oil.
Add a sprinkle of sea salt and black pepper to taste.
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