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Ferment this! How to make probiotic kimchi with butternut squash (easy & low waste) — Transcript

by The Doctor's Kitchen · 3,786 words · 525 segments · language en · Watch on YouTube

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0:00today we're going to be making a pretty
0:01simple very easy straightforward
0:03butternut squash kimchi it's a low waist
0:05and that we're going to be using the
0:06entire vegetable but it's a very simple
0:09quick um probiotic filled kimchi lots of
0:11good microbes for the guts amazing
0:13amazing all right so I'm going to peel
0:15the skin so the Skins we're not going to
0:17use yeah we're not going to use that so
0:18you could probably just compost that
0:20obviously butter and squash skin is
0:21edible however I think you know when
0:23fermenting it um you're going to want to
0:25remove that just for ease okay cool tell
0:27us a bit about like how you got into
0:30kimchi making what is kimchi how does
0:32that differ from like a sour CRA or a
0:35pickle sure very good question so
0:36ultimately the kind of microbial process
0:39of fermentation is very similar it's
0:41still lacto fermentation so essentially
0:43salt creates an environment in which um
0:45lacto basilis so essentially lactic acid
0:47is created which safely preserves
0:49vegetables for long-term preservation
0:51gotta kimchi is a very traditional
0:53Korean ferment um so probably if you've
0:54been to any Korean restaurant you'll
0:56find it there you can get at most
0:57grocery stores now what you'll quickly
0:58learn when you learn about how to how
1:00how to make kimchi and kind of what's
1:02happening is you can pretty much kimchi
1:03anything just skinned it here I'm
1:06assuming we don't need the top leave
1:08that here and we're just going to use
1:10the coarse side of a Bo it's going to
1:12box grad it okay and this is going to go
1:14into a bowl and this is the bowl that
1:16we've got here in the doctor's kitchen
1:18we do have some glass ones but I know
1:20there's a bit of controversy around
1:21whether you should be using metal versus
1:23glass yeah often times you'll hear with
1:25fermentation and that's true from
1:26kombucha to sourkraut is that you should
1:28avoid metal my personal opinion is that
1:31in preparation in process you can use
1:33metal okay right I think you know
1:35there's potential dangers with long-term
1:37exposure in terms of you know potential
1:39chemical reactions but in my time making
1:42ferments in my home kitchen I've never
1:44had issues with those okay I would say
1:46if you're doing it commercially maybe
1:47avoid it you said something earlier
1:49about like the microbes find way the
1:51fact that they can divide so quickly and
1:53like they're super resilient they can
1:55evolve fermentation often really scares
1:57people right you know you're playing
1:59with scared me for a while actually I
2:01mean honestly it's disuss most people
2:02right and I think because you know in
2:04this Modern Age we're so used to things
2:06being so sterile yeah you know having to
2:08disinfect everything but in fact you
2:10know it's important to remember with
2:11fermentation all of our ancestors no
2:13matter where we're from survive because
2:15of preservation yeah they survive
2:16because of fermentation right from
2:18Surplus vegetables to surviving cold and
2:20harsh Winters and it's all about
2:21creating the right environment so as
2:23you're saying with say cyow in kimchi
2:25you're creating a salty environment
2:27which is essentially too salty for
2:29harmful bacteria to survive but it's
2:31salty enough that lactobacillus created
2:34which is kind of present on a lot of the
2:35natural things that we're going to be
2:36using and that's what allows for safe
2:38preservation with kimchi making we're
2:41not introducing any specific microbes
2:44into this we're just using the microbes
2:46that are naturally found on on the
2:47vegetables exactly right and that's
2:48again this is where I can kind of scare
2:50people right it's the microbes that are
2:51naturally on you know the skin of the
2:53Apple you know the skin of the ginger
2:55from our hands even right and I think
2:58that again kind of bewilder people a bit
3:00about oh my goodness the microbes on my
3:01hands impacting this product but that's
3:04true with sourdough that's true with so
3:05many things however in this recipe we
3:08will be using Misa which I believe is
3:09unpasteurized that's also in many ways
3:11going to be adding a good hit of healthy
3:14bacteria that'll help the process along
3:16gotcha and know the particular microbes
3:18that are sort of uh perhaps more
3:20traditional for kimchi making or like
3:23better in terms of maybe the the outcome
3:25in a salty environment the lactic acid
3:27takes over and that's what gives kind of
3:29all fermented that Tang that Nuance kind
3:31of expected hit of like sourness tang
3:34funkiness and that's due to lact billus
3:37gotcha um so lactic acid um and that
3:39differs for example from vinegar based
3:41pickling where you're adding vinegar
3:43which lowers the ph and therefore the
3:45acidity level which makes it safe so
3:47instead of vinegar we're doing salt
3:49which then creates lactic acid and the
3:51the ingredients with kimchi whenever I
3:52think of kimchi I'm thinking GOI garu
3:55mhm kind of a non-negotiable but as are
3:57the aromatics so you know Ginger garli
4:00usually onion usually a source of
4:01sweetness and that can really range from
4:04Apple which is what we're using today
4:06just adding sugar to adding Korean pear
4:09the sweetness particularly is what's
4:10kind of helping feed those M those
4:12microbes I grew up in Chicago where and
4:14I went to University out in the east
4:15coast of America where there are tons of
4:18Korean restaurants and Korean grocery
4:19stores so Kim was really accessible um
4:22right at the University I actually moved
4:23to India and I lived in Mumbai for about
4:252 and 1/ half years and after I kind of
4:28settled in my home I was like I want to
4:30buy kimchi couldn't really find it so
4:31easily so I decided to make it luckily I
4:33was able to find most ingredients um but
4:35the one that I couldn't really find was
4:37gugat then I was looking through my
4:38housemate like Masala Duba um and he had
4:41cashmir chili pepper in there and I was
4:43like well let's give it a go and it
4:45worked kind of my attitude with
4:46fermentation you know is that
4:48ingredients shouldn't be barriers um you
4:50know as long as you follow the process
4:52and you kind of know what you're doing
4:54you'll create something probably
4:55delicious yeah that's a lot of grating
4:58yeah that's a good armor it's a good arm
5:00workout yeah so there's there's a decent
5:02amount of butternut squash there um
5:04that's grated the reason why we grated
5:06this is primarily because as you can see
5:08there's a lot of surface area right the
5:10actual pieces are very small and with
5:12fermentation um you know you want to
5:14really think about the size of what
5:16you're fermenting right if we left it in
5:17chunks it would take a lot longer to
5:19actually ferment gotcha right because
5:21you would need the salt and the microbes
5:23to kind of penetrate and work so the the
5:25way I've seen kimchi be made in like
5:27traditional Earth and pot like in Korea
5:30they use that sort of um is it a Napa
5:32cabbage is that a Chinese leaf for Napa
5:34cabbage chines leaf yeah and so and they
5:36they don't disrupt it like that they
5:37don't grate it I think they salt it and
5:39they wash it and then they put they
5:41stuff the the chili paste and stuff
5:43would that take longer because you've
5:45got less surface area than this exactly
5:47okay traditional recipe is you can chop
5:49up the Cabbage as well and that's
5:50obviously faster I think you know doing
5:53it whole or usually like in e or
5:55quarters you know you like salt it put
5:57the paste in between the leaves you kind
5:58of roll it up can put into Ani which is
6:00like that traditional Earth and wear pot
6:02what's it called anii yeahi so we've got
6:05our coarse butternut squash okay so now
6:07we're essentially going to be adding
6:09lots of stuff to a bowl and that's what
6:10makes this kimchi recipe so easy it's
6:12literally prep Ms ferment done I usually
6:15do whatever I have growing in my kitchen
6:17in terms of green onions so I think you
6:18can do as many or as little as you want
6:20usually I usually say maybe two to three
6:22so and you just want me to chop it up
6:24yeah exactly you know you can cut it up
6:25into you know a on a bias if you want
6:27you can cut it thinly you want
6:29everything to be relatively similar in
6:31size so that it ferments at a similar
6:33Pace okay so for ginger and garlic I
6:35usually say about equal parts 15 G each
6:38but let's say a healthy knob okay cool
6:41and skin on so this is where I think
6:43it's kind of personal preference I think
6:45skin on is great because again that's a
6:47great source of you know of bacteria
6:49right um and also reducing waste in the
6:51kitchen sure um and and for that reason
6:54do you tend to opt for organic oh we
6:57stepped into something controversial um
7:00I mean ultimately I think get whatever
7:01you can afford and get what's best will
7:03that affect the quality or the speed at
7:06which the kimchi will will form I think
7:09it's I think it's possible I think it's
7:10very possible I mean in my many years of
7:13now doing this as a hobby and kind of
7:14full-time now you know and I think with
7:16fermentation especially if you're new to
7:18it there's going to be so much trial and
7:19error start off with cyerra because if
7:20worse comes to worse you you've just
7:22you've wasted a cabbage right and I
7:24think that's where just use what you can
7:25get there obviously are pesticides
7:27everywhere you know I think rinse things
7:29off use common sense with it and also
7:31you know with with fermentation trust
7:33your senses and no pun intended but
7:34trust your G yeah I think the pun should
7:36have been
7:38intended but you know if it smells bad
7:41if it doesn't look good you know if you
7:42see kind of questionable things
7:44happening yeah throw it out and start
7:46over so we've got our butternut squash
7:49our spring onion our Ginger so we'll add
7:51garlic um maybe like three to four
7:53clothes okay um you can again this is
7:55where you can be quite flexible you can
7:57use a microplane you can grate it you
7:58can you know mince it if you want okay
8:00um when I'm lazy I put it all into a you
8:02know food processor splits it which is
8:04you know after the garlic we'll be doing
8:06maybe like half an apple um and again
8:08that's just a nice source of sweetness
8:10okay so we' got the garlic going in
8:12adding the garlic adding Apple we can
8:15now add you can start adding the other
8:17bits now so okay got your CH yeah I
8:19think we can just use all of that all of
8:21it I mean
8:23gosh like a quarter sure yeah yeah let's
8:27do it oh look at that color yeah that's
8:29great wow oh it's going to be very spicy
8:31yeah it's going to be very spicy now
8:33that's all good so we're using red misos
8:34we're going to be using miso so
8:36traditionally with kimchi you'll be
8:37using in terms of the sources of umami
8:40you'll be using usually fish sauce and
8:42fermented shrimp some people use soy
8:44sauce I really like plant-based and
8:46vegan kimchi so we're going to be using
8:48miso instead okay um you can use red or
8:51white I controversially kind of treat
8:53them similarly obviously they're very
8:55different but again if you want
8:56something a bit more Savory more salty
8:58you'll use more white miso which again
9:00leans sweeter I love that brand and
9:03what's the difference between the the
9:04different types of miso like the White
9:06and the and the red good question right
9:09okay so it's pretty much a function of
9:10the ingredients and the time of
9:12fermentation um so white miso has less
9:14salt more rice koi is a shorter ferment
9:17okay um so anywhere between honestly a
9:20few weeks to you know 3 to 6 months and
9:22that's why it's lighter in color right
9:24red Misa on the other hand has more salt
9:26because again you need more salt to keep
9:27it safe for fermentation periods 6
9:30months to honestly a few years even um
9:33and less rice coochi okay okay so it's
9:36always a function of you know those
9:37three ingredients usually soybeans rice
9:39coji and salt okay so it's just kind of
9:41proportions based on what you want to do
9:43like what I'm going to do with the rest
9:45of the jaw if I'm just using a
9:46tablespoon like how do you tend to use
9:48this in recipes outside of well my
9:49cookbook
9:51actually so essentially my cookbook
9:53right it's like 40% how to do these bits
9:54but 60% how to utilize in your everyday
9:56cooking such a good idea idea to ferment
10:00I think number one actually taste the
10:02Miso I think most people don't actually
10:04try ingredients they'll treat it as you
10:06know what let's take a box we to add it
10:08taste it right because you'll find that
10:10you know it's a it's very Umami heavy
10:12it's very salty it's very Savory you
10:14know you can use it to you know
10:15instantly add flavor to a stew you know
10:18if you are plant-based or vegan honestly
10:20Misa is everywhere nowadays because it
10:23automatically lifts the flavor profile
10:25we're going to add a bit of salt we kind
10:26of went out of order but normally I
10:27would add the salt first based on the
10:29weight
10:30of the pumpkin right usually with
10:32fermentation this is where this is
10:33probably the most scientific element in
10:35how I approach fermentation is that
10:37because you're creating that safe
10:38environment you want it to be more or
10:39less accurate to allow for that to
10:42happen um so we're going to add that
10:43we're going to add about a tablespoon of
10:45sugar or honey your choice I'm going to
10:48finish this because we we've had this
10:49for a little while and uh that's about
10:51tablespoon Co so I'm mixing this in now
10:53yep so now again all the ingredients yes
10:55honestly use your hands go crazy okay so
10:57am I squeezing yeah so again the
10:59objective
11:00ofet exactly right and again it's wet
11:02already and this is why I want to say
11:03it's a faster ferment because a lot of
11:05liquid will naturally Leech from the
11:07pumpkin salt will pull right because of
11:10Osmosis right it'll pull out liquid from
11:12the vegetable and by doing this your
11:14number one actually just mixing
11:16everything together but you're breaking
11:17down essentially all the cell walls of
11:19the vegetables and this is a
11:21particularly important step if you're
11:23making like cabbage kimchi or maybe
11:25using kimchi or making kimchi with
11:27vegetables that are a bit say firmer
11:28like if use Kale to make kimchi really
11:30want massage in the same way that you
11:32would do if you're eating raw kale
11:33anyway um it kind of helps you process
11:35it but again the other purpose of
11:36creating Brian here is that like one of
11:38my favorite phrases about fermenting is
11:40like you know everything is fine below
11:41the brine every everything is fine below
11:44the brine I love that um exactly right
11:46because essentially oxygen is the main
11:48let's say enemy of fermentation right so
11:51when you make anything from ccraft to
11:53kimchi you really want to aim for there
11:55to being a layer of brine above the
11:57vegetables because anything protruding
11:59from the brine will attract essentially
12:01unwanted yeast um but if everything is
12:04below the liquid then you should be safe
12:05just keep that's why you see some
12:06traditional recipes in the what's the
12:08Earth pot called
12:10again so that's why you see sometimes
12:12they put a piece of cabbage down push
12:14your rod down I'm going to put this into
12:15that jar now yes s a jar here all right
12:19so this is a jar we haven't had to
12:21sterilize it or anything it's just a
12:22clean jaw yeah so that's a that's a good
12:25question a lot of people often ask like
12:26oh do I need to properly sterilize what
12:29I'm fermenting in controversially I I
12:31think you can be a bit Lex with that I
12:33think you know if you are you know very
12:35nervous about things going wrong sure
12:37you can you know boil it you can you put
12:39in the oven for some time sure but my
12:41opinion if you are fermenting at home
12:43put in the dishwasher let it air dry you
12:45can you know hand wash it let it air dry
12:47and that's usually what I do but again
12:49in my experience with fermentation
12:50usually when things go wrong is when
12:53again these things are either exposed to
12:54oxygen or if you're tasting things
12:56constantly which is what I recommend
12:58you're Maybe you know you are
13:00introducing things that you shouldn't be
13:02gotcha yeah so introducing a bit of that
13:04oxygen to introducing oxygen even
13:06introducing like you know bacteria if if
13:08you've tasted something and then you put
13:10it back in don't do that um Okay cool so
13:13this is looking great I just need to
13:15pack this down right yeah so again you
13:17can already see there's a lot of natural
13:18brine forming and this is all good news
13:21um so yeah you can use your hand you can
13:22use a rolling pin a wooden spoon just to
13:25kind of push it down to exert
13:27pressure or just tap it and you can see
13:30again the brine happening yeah um and
13:32again that's what you're wanting this is
13:33one we've just made and this is one
13:35that's been fermenting for we made this
13:37about a week ago it's been at room
13:38temperature just because it's been so
13:39cold these are things to look out for
13:41you know especially if you if you um if
13:42you fill it up to the top what will
13:44happen is as it ferments the gases will
13:46push up liquid and brine so I think just
13:48so you don't come home to like a a
13:49bloody kimchi mess you want to do that I
13:52also tend to leave the lid like oh you
13:54can see a bubble oh look look at the
13:56bubble you see that it's a lot
13:59it is alive that wasn't faked we did not
14:02fake this since we just tried the fresh
14:03one the sweetness has kind of decreased
14:05a bit um he obviously it's consumed a
14:07lot of those sugar fresh that is that is
14:09fiery in a good way I like that yeah I
14:13can feel it well let's put this into a
14:15recipe course go so we got some mushies
14:17here some other vegetables that are
14:19super gut friendly specific
14:21polysaccharides that are fantastic for
14:22your gut health um they're Prebiotic and
14:25uh they are even a source of vitamin D
14:28particularly if you leave it in the
14:29window just like we were just now with
14:31the Gars pointing upwards um they'll
14:33absorb vitamin D from the Sun wow so you
14:36can consume those as well know is great
14:38first cook up the mushrooms put those
14:39aside um and then we just lay her up
14:41well this is a gut friendly snack I
14:43guess because we're using um sourdough
14:46uh this is actually using Wild Farm
14:48flour so friend of the Pod uh and the
14:51channel Karen Adon who's a baker
14:53emphatic about particular flowers
14:56recommend uh this is probably the best
14:58supermarket um bread to get really
15:00Supermarket breads a a bit of a
15:02Minefield but this one uses flowers that
15:04Sauced in the UK and do a great job of
15:07like you know adding seeds and whole
15:08grains and all the rest of it so we're
15:09going to use this and this again will
15:11have some of those extra fibers that
15:13your gut will absolutely love as well
15:14that's looking great so got like a
15:16lovely Browning on the mushrooms here
15:18you just like push them around the pan a
15:20little bit and yeah pretty simple yeah I
15:22think you know you want to get that
15:23caramelization slightly yeah here you go
15:25cool how do you want to layer up you
15:26want to put the kimchi on and then the
15:29cheese or you want to cheese first right
15:32occasionally though with um when you
15:34make a kimchi toasty sometimes people
15:35will suggest cooking on the kimchi first
15:37and honestly just for the caramelization
15:39of sugars but I like doing both right
15:41you know if you're going to cook some
15:42kimchi have some fresh kimchi along with
15:43it but again if you're putting in the
15:45Raw kimchi without it without it being
15:47exposed to intense heat all the good
15:50bacteria is still there yeah so
15:51obviously as the Heat's introduced
15:53bacteria will die let's do mushrooms
15:55next mushrooms yeah
15:59okay then let's add B more cheese more
16:02cheese and we'll try to flip it nice all
16:04righty
16:06okay
16:09nice and you want a little uh weight
16:12yeah let's do that there we go this is
16:15quite heavy actually it's perfect yeah
16:17do
16:23it should we try this let's do
16:26it m oh so
16:30good oh good and you got some extra
16:33stuff here as well let have a little
16:35taste show and tell what is this that's
16:37kanji k a NJ I kanji it's a South Asian
16:41um um probiotic drink essentially it's
16:43it's lacto fermented um we traditionally
16:46you use either like black or purple or
16:48red carrots and beetroot and I've gone
16:50with beetroot just because I can't get
16:51those carrots here but Beach W exactly
16:54so and the great thing about this is
16:55that the brine is what you actually
16:56drink but then you also end up with a
16:58lot of pickles right normally there's
16:59beetroots and stuff oh I recognize this
17:03I recognize it immediately yeah yeah so
17:05again I think it's slightly an acquired
17:06taste because in terms of
17:08spices um so so look TR try it you have
17:11it would you have it with a meal or yeah
17:13russom you have with a meal I don't know
17:14about this though this is just like a
17:16regular I think maybe cheers everyone
17:19cheers Happ
17:21bir cheers definitely Savory there's a
17:25Savory here I definitely acquired I
17:27don't think this would be for everyone
17:28but this is really

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