Maintaining healthy digestion, or gut health, is an important part of maintaining overall well-being. This involves eating properly to support the human microbiome, a community of bacterial organisms that live inside our bodies.

Research has proved that a diet rich in good bacteria can fuel our microbiomes, making us feel energetic and alive.

On the other hand, processed foods high in bad fats and sugar can cause us to feel tired and sick.

Fermented foods — such as unsweetened yogurt, kefir, sauerkraut, miso and kim chee have good bacteria that thrive in our microbiome — are commonly considered beneficial.

This week, try some of these recipes using fermented favorites, and keep your gut healthy.

STUFFED CUCUMBER KIM CHEE (OI SOBAEGI KIMCHI)

By Hawaiian Electric Co.

• 1-1/2 pounds Japanese cucumbers, washed, trimmed and cut into 2- to 3-inch long sections
• 1 tablespoon plus 1 teaspoon kosher salt, divided
• 2 teaspoons grated garlic
• 1 teaspoon grated ginger
• 2 tablespoons kochugaru (Korean red pepper flakes)
• 1 teaspoon sugar
• 1/4-pound daikon, peeled and julienned
• 2 tablespoons sliced chives, trimmed and cut into 1-inch pieces
• Sesame seeds, to garnish

>> Tip: Replace sour cream with Greek yogurt in recipes to reduce calories, as yogurt has the same consistency and tang.

Stand each section of cucumber upright on a cutting board, then slice it in quarters, leaving about 1/2 inch intact at the bottom end. Place cucumbers cut-side up in a large dish and evenly sprinkle 1 tablespoon salt over them. Let stand 30 minutes.

In bowl, combine remaining 1 teaspoon salt, garlic, ginger, kochugaru and sugar to make a thick paste. Using gloves, mix in daikon and chives by hand and thoroughly coat them with the paste.

Drain cucumbers and pat them dry. Stuff each cucumber with filling, making sure to fill each crevice while being careful not to break the cucumber apart.

Ferment cucumbers by nestling them together in a very clean jar or container. Cover tightly and let stand at room temperature for 24 hours. Store in refrigerator and eat within one week.

Sprinkle sesame seeds on top and serve. Serves 6.

Approximate nutritional information, per serving: 30 calories, no fat or cholesterol, greater than 650 mg sodium, 6 g carbohydrate, 2 g fiber, 3 g sugar, 2 g protein.

GRILLED MISO CHICKEN

By Hawaiian Electric Co.

• 1 pound boneless skinless chicken breast
• >> Ginger miso sauce:
• 2 cloves garlic
• 1 teaspoon grated ginger
• 2 tablespoons miso
• 1 tablespoon vegetable oil
• 1 tablespoon sesame oil
• 1 tablespoon low-sodium shoyu
• 1 teaspoon sambal oelek (chili paste)
• Nonstick cooking spray

>> To make sauce: In small bowl, mix all ingredients. Set aside.

Place chicken breasts between 2 pieces of waxed paper or parchment. Using a meat mallet, pound chicken to an even 1/2-inch thickness.

In a large zip-top bag, combine chicken and ginger miso sauce. Seal bag and rub sauce into meat until evenly coated. Marinate at least 2 hours in refrigerator.

Heat outdoor grill to high. Spray grates with cooking spray or soak paper towel in olive oil and rub over grates until coated.

Place chicken breasts on hot grate and grill until cooked, about 4 minutes per side. Transfer to plates. Serve with steamed rice. Serves 2.

Approximate nutritional information, per serving (based on two 7-ounce breasts): 400 calories, 20 g total fat, 3.5 g saturated fat, 145 mg cholesterol, greater than 1,200 mg sodium, 6 g carbohydrate, no fiber, 1 g sugar, 48 g protein.

CHOCOLATE CHIP BANANA BREAD WITH GREEK YOGURT

By Hawaiian Electric Co.

• Nonstick cooking spray
• 2 ripe bananas, smashed
• 1 large egg
• 3/4 cup unsweetened Greek yogurt
• 1 teaspoon vanilla
• 1/2 cup brown sugar
• 1-1/2 cups plus 3 tablespoons whole-wheat pastry flour
• 1-1/2 teaspoons baking powder
• 1/2 teaspoon salt
• 1/2 cup mini chocolate chips

Heat oven to 350 degrees. Coat 9-by-5-by-3-inch loaf pan with cooking spray.

Mix together bananas, egg, yogurt, vanilla, and sugar. Gradually stir in flour, baking powder and salt. Add chocolate chips and stir.

Pour batter evenly into pan about 3/4 full. Bake 45 minutes, or until toothpick inserted in center comes out clean.

Cool completely before removing and cutting. Serves 8.

Approximate nutritional information, per serving: 260 calories, 7 g fat, 4 g saturated fat, 25 mg cholesterol, 300 mg sodium, 46 g carbohydrate, 1 g fiber, 27 g sugar, 7 g protein.

More Hawaiian Electric Co. recipes are available at hawaiianelectric.com.