Natto - a powerful fermented probiotic for your nutritional routine!

Natto is loved for its unique flavor and aroma - savory, umami-rich and pungent! As a living food, natto is full of active probiotic bacteria, and as with other naturally fermented foods, the taste of natto evolves and intensifies with time.

*www.nyrture.com

100g of Natto has:

• Calories: 211

• Fat: 11 grams

• Carbs: 13 grams

• Fiber: 5 grams

• Protein: 19 grams

• Manganese: 67% of the daily value (DV)

• Iron: 48% of the DV

• Copper: 74% of the DV

• Vitamin K: 19% of the DV

• Magnesium: 27% of the DV

• Calcium: 17% of the DV

• Vitamin C: 14% of the DV

• Potassium: 16% of the DV

• Zinc: 28% of the DV

• Selenium: 16% of the DV

Natto is a fermented soybean dish that comes with several health benefits:

• Supports stronger bones

• Improves the microbiome

• Promotes a healthy heart

• Good source of probiotics

• Supports healthy digestion

• Good source of vitamin C

• Promotes weight loss

• Good source of protein

• Supplies the body with iron

• Serves as a blood purifier

• Enhances the skin

Make your own Natto at home!

• 1.5 pounds (0.7 kg) of soybeans

• Water

• Natto starter or a package of store-bought natto

• A large cooking pot

• A sterilized, oven-safe dish with a lid

• A kitchen thermometer

• A pressure cooker (optional)

Here is how!

1. Thoroughly wash the soybeans under running water and place them in a pot.

2. Pour fresh water over the beans so they are fully submerged and let them soak for 9–12 hours, or overnight. Use approximately 3 parts water to 1 part soybeans.

3. Drain the beans, add fresh water and boil them for approximately 9 hours. Alternatively, use a pressure cooker to reduce cooking time to around 45 minutes.

4. Drain the cooked beans and place them in a sterilized, oven-safe dish. You can sterilize the dish by boiling water in it for at least 10 minutes before use.

5. Add the natto starter to the beans, following the package instructions. You can also use store-bought natto and simply mix it in with the boiled beans.

6. Stir everything together using a sterilized spoon, making sure all beans come into contact with the starter mix.

7. Cover the dish and place it in the oven to ferment for 22–24 hours at 100°F (37.8°C).

8. Cool the natto for a couple of hours and allow it to age in your refrigerator for approximately 24 hours before eating.

Natto is generally aged in the refrigerator for 24–96 hours, but you can enjoy it after about three hours of aging. Any leftovers can be stored in the freezer for later use.

*https://www.healthline.com/nutrition/natto#TOC_TITLE_HDR_10

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Natto Broth Recipe courtesy of one of our 6D Community members:

• 2T Nutritional Yeast

• 1/4 Cup Oats (soaked whole groats )

• 2T Flax

• 2T Chia

• 2T seeds- your choice of one or a mix of all: sesame, sunflower, pumpkin or hemp.

• 1/4 tsp Black Cumin

• 1/4 tsp Turmeric

• Black pepper to taste (1/8 tsp makes it pretty peppery)

• 1/2 tsp Mrs.Dash no salt seasoning

• 1 T Miso

• 2 T Natto

• 1 Qt Veggies and broth or just broth if that's what you have

• 1/8tsp cayenne (if you want it spicier)

Blend with water in a blender as full as you dare but keep at least 2 inches from the top!. Be careful to hold the lid the entire time or you will end up wearing this while you clean the mess off your cabinets!!

*Thank you Devra!

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And enjoy this great video from Nyrture Natto about how to make this amazing food!

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Be well

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