Why Gut Health is Key to Perfect Health
Introduction
“Let food be thy medicine and medicine be thy food.” ― Hippocrates
Russian biologist Elie Mechnikov made a direct link between human longevity and a healthy balance of bacteria in the body and determined that “death begins in the colon”. He said the good bacteria must outnumber the bad. The perfect ratio is 85% good bacteria to 15% bad bacteria.
90% of all illness can be traced back to the gut!
It’s undeniable that our intestinal organisms participate in a wide range of physiologic actions, including:
All of these processes factor mightily into whether or not we experience allergies, asthma, ADHD, cancer, diabetes, dementia or pain.
The microbiome affects our mood, sex drive, metabolism, immunity, and even our perception of the world and the clarity of our thoughts. It helps determine whether we are fat or thin, energetic, or fatigued. EVERYTHING about our health – how we feel both emotionally and physically – hangs on the state of our microbiome. Is it healthy and dominated by so-called friendly, beneficial bacteria? Or is it sick and overrun by bad, unfriendly bacteria?
If you or someone you know is dealing with the following health conditions, then an improved gut health is in order. Now is the time for your life to be healthy!
The subject of ‘Gut Health’ can fill volumes of books and in this lesson we will only be scratching the surface, but rest assured, gut health is the number one area of the body that must be the healthiest! When your gut is healthy, you will reduce 90% of disease. Let’s begin.
Are you dealing with the following?
No pharmaceutical approach can come anywhere close to a dietary prescription for managing your intestinal bacteria.
LET’S ASK SOME QUESTIONS:
What Good Bacteria Will Do for YOU!
Make the Wall Stronger. The Intestinal Wall.
Your immune system is deployed in your gut. In simple terms: THE INTESTINAL WALL IS THE BORDER WITH THE OUTSIDE WORLD. Aside from your skin, your gut is where your body has the most chances of encouraging foreign material and organisms. If the immune system meets a problematic substance in the gut, it alerts the rest of the immune system to be on guard.
We must retain the integrity of the delicate intestinal wall, which is only one cell link. The wall must remain intact while acting as a conduit for signals between the gut bacteria and the immune system’s cells right on the other side.
Science of the Microbiome: These immune cells that receive signals from the gut bacteria are the body’s “first responders.” In turn, the gut bacteria help keep the immune system vigilant but not in full defense mode. They monitor and “educate” the immune system. This helps prevent your gut’s immune system from inappropriately reacting to foods and triggering autoimmune responses.
Helicobacter pylori (H. pylori) – Responsible for causing stomach ulcers and stomach cancer. These bacteria interact with the immune system in the gut to cause the release of inflammatory molecules and stress hormones, flipping the switch on our body’s stress response system so it thinks we’re being preyed upon by a lion. Research is showing bad bacteria may cause people to be more sensitive to pain.
Good Bacteria: They try to minimize the amount and effects of the bad guys while also interacting positively with both the immune and endocrine systems. Good Bacteria can turn off that chronic immune system response. They also help to keep in check cortisol and adrenaline – the two hormones associated with stress that can wreak havoc on the body when they are continually flowing.
Auto-immune Diseases & Baby’s First Food - Colostrum:
Lupus, rheumatoid arthritis, multiple sclerosis, Addison's disease, childhood asthma, fibromyalgia, chronic fatigue syndrome, thyroiditis, vasculitis, Chrohn's disease, colitis, and Raynaud's disease. A leaky gut allows proteins to be absorbed before they have had a chance to be completely broken down. The immune system does not recognize them. It sees these proteins as invaders and starts making antibodies. In other words, a protein from a food that was previously harmless now triggers a potentially serious allergic response. The connection between gut flora, leaky gut and allergic responses is most promising in regards to the most severe allergic reactions, the autoimmune disease that affects different parts of the nervous systems through the destruction of the myelin sheaths, the membrane that protects the body's nerves. This destruction produces any number of symptoms, including blurred vision, staggering gait, numbness, dizziness, slurred speech, and even paralysis. In short, the results can be devastating.
These autoimmune diseases have been somewhat of a mystery to most health-care professionals, and most recommended treatments simply allowed for minor relief of pain and other symptoms. The difficulty came in figuring out how to "turn off" the immune response that was causing the damage. In 1983, Polish researchers discovered a small protein chain called Polyprotein-rich Peptide (PRP) in colostrum. This immune factor was found to have the same ability to regulate the immune system as the hormones of the thymus gland. PRP is able to stimulate T-cell precursors to form helper T-cells, thereby prompting the immune system into action against pathogens. More impressive, however, in relation to autoimmune disease, is PRP's ability to "turn off" the immune system. It does this by telling the T-cell precursors to produce T-suppressor cells.
These are the cells that slow down an overactive immune response, thereby stopping the attack on the body's own tissue.
Leaky gut syndrome is the name given to a very common health disorder in which the intestinal lining is more permeable than normal. The abnormally large spaces present between the cells of the gut wall allow the entry of viruses, bacteria, fungi and other toxic material into the bloodstream. In healthy circumstances, the toxic material would be repelled and eliminated. In addition, undigested protein and fat also pass through the "leaky" intestinal wall where, instead of being used to aid the body, they now present a health risk. Leaky gut syndrome is at least as common as all the immune system diseases put together. Basically, it is caused by inflammation of the gut lining. This inflammation can be brought about by antibiotic use, alcohol and caffeine, foods contaminated by parasites, chemicals in fermented and processed foods, prescription corticosteroids, and an abundance of refined sugars. Leaky gut syndrome creates a long list of mineral deficiencies because the various carrier proteins needed to transport minerals from the intestine to the blood are damaged by the inflammation process. Also associated with a leaky gut are bloating, cramps and gas. Eventually, however, nutritional deficiencies can also lead to systemic complaints like fatigue, headaches, memory loss, poor concentration or irritability.
Probiotic Supplements
When people read and study about gut health and the term ‘probiotics’ comes up, the big question is which store bought version should I buy? Well, we aren’t going to answer that question here. 95% of the probiotics on the market are DOA (Dead On Arrival). They should be live, active bacteria. This is a complicated subject we could cover here, but it creates more controversy. We will focus on improving your gut health with food, the way it should be!
Chef Susan Irby’s Healing Recipes will cover the following
“Let food be thy medicine and medicine be thy food.” ― Hippocrates
Russian biologist Elie Mechnikov made a direct link between human longevity and a healthy balance of bacteria in the body and determined that “death begins in the colon”. He said the good bacteria must outnumber the bad. The perfect ratio is 85% good bacteria to 15% bad bacteria.
90% of all illness can be traced back to the gut!
It’s undeniable that our intestinal organisms participate in a wide range of physiologic actions, including:
- Immune system functioning
- Detoxification
- Inflammation
- Neurotransmitters
- Vitamin production
- Nutrient absorption
- Signaling being hungry or full
- Utilizing carbohydrates and fat
All of these processes factor mightily into whether or not we experience allergies, asthma, ADHD, cancer, diabetes, dementia or pain.
The microbiome affects our mood, sex drive, metabolism, immunity, and even our perception of the world and the clarity of our thoughts. It helps determine whether we are fat or thin, energetic, or fatigued. EVERYTHING about our health – how we feel both emotionally and physically – hangs on the state of our microbiome. Is it healthy and dominated by so-called friendly, beneficial bacteria? Or is it sick and overrun by bad, unfriendly bacteria?
If you or someone you know is dealing with the following health conditions, then an improved gut health is in order. Now is the time for your life to be healthy!
The subject of ‘Gut Health’ can fill volumes of books and in this lesson we will only be scratching the surface, but rest assured, gut health is the number one area of the body that must be the healthiest! When your gut is healthy, you will reduce 90% of disease. Let’s begin.
Are you dealing with the following?
- ADHD
- Asthma
- Autism
- Allergies and Food Sensitivities
- Chronic Fatigue
- Depression and Anxiety
- Diabetes and cravings for sugars and carbohydrates
- Overweight and Obesity, as well as weight loss struggles
- Memory problem and poor concentration
- Chronic Constipation or Diarrhea
- Chronic Colds and Infections
- Intestinal Disorders
- Celiac Disease
- Irritable Bowel Syndrome
- Crohn’s Disease
- Beginnings of Ulcerative Colitis
- Joint Inflammation and Arthritis
- High Blood Pressure
- Atherosclerosis
- Chronic Yeast Problems
- Acne, Eczema and other Skin Problems
- Tourette’s Syndrome
- Extreme Menstrual and Menopausal Problems
No pharmaceutical approach can come anywhere close to a dietary prescription for managing your intestinal bacteria.
LET’S ASK SOME QUESTIONS:
- DID YOUR MOTHER TAKE ANTIBIOTICS WHILE SHE WAS PREGNANT WITH YOU?
- DID YOUR MOTHER TAKE STEROIDS, LIKE PREDNISONE, WHILE SHE WAS PREGNANT WITH YOU?
- WERE YOU BORN BY C-SECTION? Babies born by C-Section will lack the Bifidobacterium needed for their immune system. This could be the very link for the high incidence of autism in children born by C-Section. Children should never have vaccines until they are a minimum of 2 years old and then one must question, are they necessary?
- WERE YOU BREAST-FED FOR LESS THAN ONE MONTH? Breast feeding gives the baby the first food called ‘colostrum’ which is responsible for its immune and growth factors it will need its entire life.
- DID YOU SUFFER FROM FREQUENT EAR AND/OR THROAT INFECTIONS AS A CHILD? C-section/non-breast fed babies will have more frequent infections.
- DID YOU REQUIRE EAR TUBES AS A CHILD? C-section/non-breast fed babies have more surgeries than natural birth/breast-fed babies.
- DID YOU HAVE YOUR TONSILS REMOVED? See above question.
- HAVE YOU EVER NEEDED STEROID MEDICATIONS FOR MORE THAN ONE WEEK, INCLUDING STEROID NASAL OR BREATHING INHALERS?
- DO YOU TAKE ANTIBIOTICS AT LEAST ONCE EVERY 2 TO 3 YEARS?
- DO YOU TAKE ACID-BLOCKING DRUGS (for digestion or reflux)?
- ARE YOU GLUTEN-SENSITIVE?
- DO YOU HAVE FOOD ALLERGIES?
- ARE YOU EXTRA SENSITIVE TO CHEMICALS OFTEN FOUND IN EVERYDAY PRODUCTS AND GOODS?
- HAVE YOU EVER BEEN DIAGNOSED WITH AN AUTOIMMUNE DISEASE?
- DO YOU HAVE TYPE-2 DIABETES?
- ARE YOU MORE THAN 20 POUNDS OVERWEIGHT?
- DO YOU SUFFER WITH IRRITABLE BOWEL SYNDROME?
- DO YOU HAVE DIARRHEA OR LOOSE BOWEL MOVEMENTS AT LEAST ONCE A MONTH?
- DO YOU REQUIRE A LAXATIVE AT LEAST ONCE A MONTH?
- DO YOU SUFFER FROM DEPRESSION?
What Good Bacteria Will Do for YOU!
- Aids in Digestion and the Absorption of Nutrients
- Creates a physical barrier against potential invaders such as bad bacteria, harmful viruses and parasites.
- Acts as a detoxification machine. Good bacteria prevent infections and serve as a line of defense against toxins. When you decrease the good bacteria, your liver works harder.
- Your gut is the largest organ of your immune system. Bacteria can educate and support the immune system by controlling certain immune cells and preventing autoimmunity.
- Good bacteria produce and release enzymes and substances that work with your biology, as well as chemicals for the brain, including vitamins and neurotransmitters.
- Helps you handle stress through the flora’s effects on your endocrine hormonal system.
- Good gut bacteria can assist you getting a good night’s sleep. The neurotransmitter Serotonin is produced in the gut. Bad gut health will lead to depression. Bad gut health reduces the effectiveness of anti-depressants.
- Helps control the body’s inflammatory pathways, which in turn affect risk for virtually all manner of chronic disease.
Make the Wall Stronger. The Intestinal Wall.
Your immune system is deployed in your gut. In simple terms: THE INTESTINAL WALL IS THE BORDER WITH THE OUTSIDE WORLD. Aside from your skin, your gut is where your body has the most chances of encouraging foreign material and organisms. If the immune system meets a problematic substance in the gut, it alerts the rest of the immune system to be on guard.
We must retain the integrity of the delicate intestinal wall, which is only one cell link. The wall must remain intact while acting as a conduit for signals between the gut bacteria and the immune system’s cells right on the other side.
Science of the Microbiome: These immune cells that receive signals from the gut bacteria are the body’s “first responders.” In turn, the gut bacteria help keep the immune system vigilant but not in full defense mode. They monitor and “educate” the immune system. This helps prevent your gut’s immune system from inappropriately reacting to foods and triggering autoimmune responses.
Helicobacter pylori (H. pylori) – Responsible for causing stomach ulcers and stomach cancer. These bacteria interact with the immune system in the gut to cause the release of inflammatory molecules and stress hormones, flipping the switch on our body’s stress response system so it thinks we’re being preyed upon by a lion. Research is showing bad bacteria may cause people to be more sensitive to pain.
Good Bacteria: They try to minimize the amount and effects of the bad guys while also interacting positively with both the immune and endocrine systems. Good Bacteria can turn off that chronic immune system response. They also help to keep in check cortisol and adrenaline – the two hormones associated with stress that can wreak havoc on the body when they are continually flowing.
Auto-immune Diseases & Baby’s First Food - Colostrum:
Lupus, rheumatoid arthritis, multiple sclerosis, Addison's disease, childhood asthma, fibromyalgia, chronic fatigue syndrome, thyroiditis, vasculitis, Chrohn's disease, colitis, and Raynaud's disease. A leaky gut allows proteins to be absorbed before they have had a chance to be completely broken down. The immune system does not recognize them. It sees these proteins as invaders and starts making antibodies. In other words, a protein from a food that was previously harmless now triggers a potentially serious allergic response. The connection between gut flora, leaky gut and allergic responses is most promising in regards to the most severe allergic reactions, the autoimmune disease that affects different parts of the nervous systems through the destruction of the myelin sheaths, the membrane that protects the body's nerves. This destruction produces any number of symptoms, including blurred vision, staggering gait, numbness, dizziness, slurred speech, and even paralysis. In short, the results can be devastating.
These autoimmune diseases have been somewhat of a mystery to most health-care professionals, and most recommended treatments simply allowed for minor relief of pain and other symptoms. The difficulty came in figuring out how to "turn off" the immune response that was causing the damage. In 1983, Polish researchers discovered a small protein chain called Polyprotein-rich Peptide (PRP) in colostrum. This immune factor was found to have the same ability to regulate the immune system as the hormones of the thymus gland. PRP is able to stimulate T-cell precursors to form helper T-cells, thereby prompting the immune system into action against pathogens. More impressive, however, in relation to autoimmune disease, is PRP's ability to "turn off" the immune system. It does this by telling the T-cell precursors to produce T-suppressor cells.
These are the cells that slow down an overactive immune response, thereby stopping the attack on the body's own tissue.
Leaky gut syndrome is the name given to a very common health disorder in which the intestinal lining is more permeable than normal. The abnormally large spaces present between the cells of the gut wall allow the entry of viruses, bacteria, fungi and other toxic material into the bloodstream. In healthy circumstances, the toxic material would be repelled and eliminated. In addition, undigested protein and fat also pass through the "leaky" intestinal wall where, instead of being used to aid the body, they now present a health risk. Leaky gut syndrome is at least as common as all the immune system diseases put together. Basically, it is caused by inflammation of the gut lining. This inflammation can be brought about by antibiotic use, alcohol and caffeine, foods contaminated by parasites, chemicals in fermented and processed foods, prescription corticosteroids, and an abundance of refined sugars. Leaky gut syndrome creates a long list of mineral deficiencies because the various carrier proteins needed to transport minerals from the intestine to the blood are damaged by the inflammation process. Also associated with a leaky gut are bloating, cramps and gas. Eventually, however, nutritional deficiencies can also lead to systemic complaints like fatigue, headaches, memory loss, poor concentration or irritability.
Probiotic Supplements
When people read and study about gut health and the term ‘probiotics’ comes up, the big question is which store bought version should I buy? Well, we aren’t going to answer that question here. 95% of the probiotics on the market are DOA (Dead On Arrival). They should be live, active bacteria. This is a complicated subject we could cover here, but it creates more controversy. We will focus on improving your gut health with food, the way it should be!
Chef Susan Irby’s Healing Recipes will cover the following
- Prebiotics
- Probiotics
- Fermented Foods
- Low-Carb Foods
- Gluten-Free Foods
- Healthful Fat
- High Fiber Foods
Chef Susan Irby's Healing Recipes
Homemade Milk or Goat Milk Kefir
Makes 2 cups
1 tablespoon kefir grains
2 cups organic cow or goat milk
Place kefir grains and milk in a sterile jar, cover with lid and let rest at room temperature for 24 hours. Strain grains by using a cheesecloth. Reuse and store grains as indicated below in the notes section.
Use Homemade Kefir anywhere yogurt is used.
Notes:
Kefir grains are not true grains. They are referred to as such because of their sand-like appearance that looks similar to grains. Kefir grains contain healthy gut-friendly bacteria and yeast. When making the kefir, the kefir grains “eat” the lactose in the milk.
Kefir fermented with a higher grain to milk ratio will have more acetic acid, less lactose sugar and will taste more sour. Kefir fermented with fewer grains will have a milder flavor, and contain more lactose sugar and lactic acid.
To store kefir grains, place in a clean, sterile glass jar that has a tight fitting lid. Cover the kefir grains with milk, securely tighten lid and refrigerate for up to 2 weeks. When using, strain off the milk, use the desired amount of grains and return the rest to a newly cleaned, sterile jar and fresh milk. It is important to label and date both refrigerated kefir grains and homemade kefir.
Where to buy kefir grains? Stores like Trader Joe’s, Sprouts and health food stores carry kefir grains. They may also be purchased online at Amazon or Cultures for Health. Before deciding on a brand, read reviews or reach out to Dr. Bond and / or myself and we will gladly assist in answering any questions.
Nutrition:
Serving size: ¼ cup kefir
Calories: 38.8
Fat: 2.3g
Saturated Fat: 1.5g
Cholesterol: 6mg
Potassium: 114mg
Carbohydrates: 2.5g
Protein: 2.0g
Makes 2 cups
1 tablespoon kefir grains
2 cups organic cow or goat milk
Place kefir grains and milk in a sterile jar, cover with lid and let rest at room temperature for 24 hours. Strain grains by using a cheesecloth. Reuse and store grains as indicated below in the notes section.
Use Homemade Kefir anywhere yogurt is used.
Notes:
Kefir grains are not true grains. They are referred to as such because of their sand-like appearance that looks similar to grains. Kefir grains contain healthy gut-friendly bacteria and yeast. When making the kefir, the kefir grains “eat” the lactose in the milk.
Kefir fermented with a higher grain to milk ratio will have more acetic acid, less lactose sugar and will taste more sour. Kefir fermented with fewer grains will have a milder flavor, and contain more lactose sugar and lactic acid.
To store kefir grains, place in a clean, sterile glass jar that has a tight fitting lid. Cover the kefir grains with milk, securely tighten lid and refrigerate for up to 2 weeks. When using, strain off the milk, use the desired amount of grains and return the rest to a newly cleaned, sterile jar and fresh milk. It is important to label and date both refrigerated kefir grains and homemade kefir.
Where to buy kefir grains? Stores like Trader Joe’s, Sprouts and health food stores carry kefir grains. They may also be purchased online at Amazon or Cultures for Health. Before deciding on a brand, read reviews or reach out to Dr. Bond and / or myself and we will gladly assist in answering any questions.
Nutrition:
Serving size: ¼ cup kefir
Calories: 38.8
Fat: 2.3g
Saturated Fat: 1.5g
Cholesterol: 6mg
Potassium: 114mg
Carbohydrates: 2.5g
Protein: 2.0g
Creamy Avocado Dressing with Kefir
Makes 1 ½ cups
1 cup organic milk or goat milk kefir
1 medium ripe avocado, peeled, seed removed
2 tablespoons chopped basil leaves
2 tablespoons chopped Italian parsley leaves
1 clove garlic, chopped
Juice of 1medium lemon
¼ teaspoon sea salt
1 teaspoon white pepper
2 tablespoons grapeseed oil
In a blender or food processor, combine all ingredients and blend until smooth. Adjust salt and pepper to taste, being careful not to over-salt.
Nutrition:
Serving size: 1 ½ cups salad without dressing
Calories: 149.8
Fat: 13.4g
Saturated fat: 3.3g
Cholesterol: 0mg
Sodium: 81mg
Potassium: 293mg
Carbohydrates: 5.9g
Fiber: 2.4g
Sugars: 0g
Protein: 2.8g
Makes 1 ½ cups
1 cup organic milk or goat milk kefir
1 medium ripe avocado, peeled, seed removed
2 tablespoons chopped basil leaves
2 tablespoons chopped Italian parsley leaves
1 clove garlic, chopped
Juice of 1medium lemon
¼ teaspoon sea salt
1 teaspoon white pepper
2 tablespoons grapeseed oil
In a blender or food processor, combine all ingredients and blend until smooth. Adjust salt and pepper to taste, being careful not to over-salt.
Nutrition:
Serving size: 1 ½ cups salad without dressing
Calories: 149.8
Fat: 13.4g
Saturated fat: 3.3g
Cholesterol: 0mg
Sodium: 81mg
Potassium: 293mg
Carbohydrates: 5.9g
Fiber: 2.4g
Sugars: 0g
Protein: 2.8g
Green leaf Lettuce with Jicama
Serves 4
1 head red or green leaf lettuce, about 6 cups, chopped
1 cup julienned jicama
10 cherry tomatoes, halved
1/3 cup pumpkin seeds
½ cup garbanzo beans
In a large mixing bowl, toss together lettuce, jicama, tomato, pumpkin seeds, and garbanzo beans. Toss with ¼ cup of the dressing or as desired.
Reserve remaining dressing in an airtight container in the refrigerator for up to 1 week. Toss with other foods such as pickled beets or serve over poached chicken or salmon.
Nutrition:
Serving size: 1 ½ cups salad without dressing
Calories: 231
Fat: 7.6g
Saturated fat: 1.3g
Cholesterol: 0mg
Sodium: 29mg
Potassium: 1200mg
Carbohydrates: 34.2g
Fiber: 10.5g
Sugars: 12.2g
Protein: 10.9g
Times New Roman";color:black'>Sugars: 0g
Protein: 2.8g
Serves 4
1 head red or green leaf lettuce, about 6 cups, chopped
1 cup julienned jicama
10 cherry tomatoes, halved
1/3 cup pumpkin seeds
½ cup garbanzo beans
In a large mixing bowl, toss together lettuce, jicama, tomato, pumpkin seeds, and garbanzo beans. Toss with ¼ cup of the dressing or as desired.
Reserve remaining dressing in an airtight container in the refrigerator for up to 1 week. Toss with other foods such as pickled beets or serve over poached chicken or salmon.
Nutrition:
Serving size: 1 ½ cups salad without dressing
Calories: 231
Fat: 7.6g
Saturated fat: 1.3g
Cholesterol: 0mg
Sodium: 29mg
Potassium: 1200mg
Carbohydrates: 34.2g
Fiber: 10.5g
Sugars: 12.2g
Protein: 10.9g
Times New Roman";color:black'>Sugars: 0g
Protein: 2.8g
Kimchi Salad with Spinach
Serves 6
1 head Napa cabbage
2 daikon radish
¾ cup salt
Water as needed
¼ cup red chili pepper flakes
2 cloves garlic
1 teaspoon gingerroot
½ tablespoon soy sauce
½ tablespoon fish sauce
½ tablespoon rice wine vinegar
1 tablespoon raw sugar
4 cups fresh spinach leaves
1 tablespoon sesame seeds
½ cup toasted cashews
½ lemon
Trim stem from bottom of cabbage. Julienne the leaves of the cabbage and place in a large mixing bowl. Julienne the radish and place with the cabbage. Pour the salt over the cabbage mixture and fill the bowl with enough water to cover the cabbage. Place a heavy pot or bowl on top of the cabbage to press it down. Let rest for 1 hour at room temperature, tossing every 20 minutes. Drain well, rinse, and drain again. Squeeze out excess water.
While cabbage is soaking, blend the chili pepper flakes, garlic, gingerroot, soy sauce, fish sauce, vinegar and sugar in a food processor or blender. Toss with the drained cabbage and radish mixture. Place 1 cup of spinach leaves on each of 4 plates. Top with about 1 cup of kimchi (cabbage mixture). Sprinkle with sesame seeds, cashews and squeeze a little lemon on top. Serve.
Nutrition:
Serving size: about 2 cups
Calories: 168
Fat: 9.7g
Saturated fat: 1.8g
Cholesterol: 0mg
Sodium: 452mg
Potassium: 862mg
Carbohydrates: 16.8g
Fiber: 3.8g
Sugars: 7.2g
Protein: 7.6g
Serves 6
1 head Napa cabbage
2 daikon radish
¾ cup salt
Water as needed
¼ cup red chili pepper flakes
2 cloves garlic
1 teaspoon gingerroot
½ tablespoon soy sauce
½ tablespoon fish sauce
½ tablespoon rice wine vinegar
1 tablespoon raw sugar
4 cups fresh spinach leaves
1 tablespoon sesame seeds
½ cup toasted cashews
½ lemon
Trim stem from bottom of cabbage. Julienne the leaves of the cabbage and place in a large mixing bowl. Julienne the radish and place with the cabbage. Pour the salt over the cabbage mixture and fill the bowl with enough water to cover the cabbage. Place a heavy pot or bowl on top of the cabbage to press it down. Let rest for 1 hour at room temperature, tossing every 20 minutes. Drain well, rinse, and drain again. Squeeze out excess water.
While cabbage is soaking, blend the chili pepper flakes, garlic, gingerroot, soy sauce, fish sauce, vinegar and sugar in a food processor or blender. Toss with the drained cabbage and radish mixture. Place 1 cup of spinach leaves on each of 4 plates. Top with about 1 cup of kimchi (cabbage mixture). Sprinkle with sesame seeds, cashews and squeeze a little lemon on top. Serve.
Nutrition:
Serving size: about 2 cups
Calories: 168
Fat: 9.7g
Saturated fat: 1.8g
Cholesterol: 0mg
Sodium: 452mg
Potassium: 862mg
Carbohydrates: 16.8g
Fiber: 3.8g
Sugars: 7.2g
Protein: 7.6g