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Heart-Healthy Delights: Homemade Nattokinase Recipe

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.

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