Kimchi: Traditional Korean fermented dish.
fermented foods and microbiome: how it impacts our health.
The gastrointestinal tract is full of bacteria, fungi, and even viruses. The composition of these microorganisms make up the gut microbiome. Eating fermented foods is an essential way to help decrease inflammation in your body and increase the diversity of microbes in your gut. Foods such as kimchi, kombucha, yogurt and fermented vegetables are some of the foods that are packed with live microorganisms called probiotics.
Kimchi, a fermented dish is a national, traditional dish of Korea. It is brimming with the beneficial bacterial, antioxidants, vitamins and minerals your body needs. The recipe below is an easy way to incorporate the healthy bacteria your gut needs.
Kimchi:
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1 Napa Cabbage
1 small daikon radish (or plain radish)
3 carrots
4-5 spring onions
1/2 green apple
2’’ piece fresh ginger
3+ cloves garlic
1+ tsp red chili flakes
1 level tbsp sea salt
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glass jars or fermentation airlock jar
1 large mixing bowl
knife and cutting board
food processor, or microplane and grater
wooden sauerkraut pounder
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Wash all veggies. Chop cabbage into small chunks, slice daikon and green onions, grate carrots and apple. Place all vegetables in a very large bowl. Grate ginger and garlic. Add chili and salt.
Mix and massage all ingredients together until the cabbage begins to soften and release fluid. Continue massaging vegetables for about 4-5 minutes until there is a fair amount of liquid at the bottom of the bowl. Vegetables at this point should have lost much of their volume. Taste and add more salt, chili, or garlic if needed.
In a glass jar or fermentation airlock jar add vegetables, pack down with sauerkraut pounder making sure to cover the vegetables with the liquid and to leave space at the top for carbon dioxide release. If using regular glass jars, make sure that you open the jars everyday to release any pressure that may build up. If using a fermentation airlock jar, follow manufactures directions.
Leave jar on counter for the next 2-4 days. If you notice bubbles forming in the jar- this is carbon dioxide and totally normal. When I start smelling kimchi in the kitchen, I know that it is ready. Taste the kimchi now and again. Once the flavor is to your liking, seal the jar (or if using airlock jars-transfer to smaller jars) and place in the fridge.
Kimchi lasts for several months in the fridge.
Eat a bowl of kimchi everyday to help improve your gut microbiome.
