Nattokinase is an enzyme derived from natto, a traditional Japanese food made by fermenting soybeans with a bacterium called Bacillus subtilis. Nattokinase is known for its cardiovascular health benefits, particularly for its ability to support healthy blood circulation by breaking down fibrin, a protein involved in blood clotting.
Here’s how you can make natto at home to enjoy its benefits, including its naturally occurring nattokinase enzyme:
Ingredients:
2 cups organic soybeans
1 packet of natto starter culture (or a small amount of pre-made natto from a store)
Clean water (for soaking and cooking the soybeans)
Equipment:
A large pot for cooking the soybeans
Steamer or pressure cooker (optional)
Sterilised glass or ceramic containers with lids
A warm place to ferment (around 100°F/38°C)
Instructions:
Prepare the Soybeans:
Rinse the soybeans thoroughly and place them in a large bowl.
Soak the soybeans in clean water for 12-24 hours. The beans will expand, so make sure they are fully submerged with enough room to grow.
Cook the Soybeans:
After soaking, drain and rinse the soybeans.
Cook the beans in a large pot of water for 4-6 hours, or until they are very soft and can be easily mashed between your fingers. You can also use a pressure cooker to cook them faster, in about 1-2 hours.
Cool the Beans:
Once the beans are cooked, drain them and let them cool slightly. They should still be warm, but not hot enough to kill the bacteria (about 100°F/38°C).
Inoculate the Soybeans with Natto Starter:
In a small cup, mix your natto starter with a little water (follow the packet instructions for exact quantities).
Stir the starter culture into the warm soybeans, making sure it is evenly distributed.
Ferment the Natto:
Transfer the inoculated soybeans into sterilised containers, spreading them in a thin, even layer.
Cover the containers with plastic wrap or cheesecloth to allow airflow while keeping contaminants out.
Place the containers in a warm place to ferment for 24-48 hours at around 100°F (38°C). A yogurt maker, oven on low, or any space where you can maintain a steady temperature will work.
Check for Fermentation:
After 24-48 hours, the beans should develop a sticky, stringy texture and a distinct smell, which is characteristic of natto. This means the fermentation is successful.
Refrigerate:
Once the fermentation is complete, move the natto to the refrigerator to stop the fermentation process. Natto can be stored in the fridge for up to 1 week and can also be frozen for longer storage.
How to Eat Natto:
You can enjoy natto as part of your daily diet by:
Mixing it with rice and topping it with soy sauce, mustard, or green onions.
Adding it to salads, miso soup, or noodles.
Natto, with its nattokinase content, provides great benefits for cardiovascular health and blood circulation, and regular consumption can be a natural way to support your body’s health.
For an individualised Health Plan feel free to contact me and schedule a Free Discovery Call below.