Fermenting foods, Gluten-free, Naturopathy,

Probiotic Kimchi

Kimchi. probiotics, prebiotic, garlic, ginger, onion, chilli, cabbage, fermented foods, delicious, yum, naturopath, nutrition,

Kimchi2 Probiotic Kimchi Fermenting foods Gluten-free Healthy Recipes Naturopathy

The role of probiotics and prebiotics in supporting digestive health is common knowledge these days, though did you know that Koreans have been using probiotics and prebiotics as part of there daily eating habits for centuries in the form of kimchi? This is by far my favourite fermented food and I think it is also the easiest to make. If you like chilli (although I don’t make mine very hot), garlic and ginger give this recipe a try and let me know what you think about it.

Ingredients

  • 1 Asian cabbage  – wombok
  • Celtic salt ( 1/2 cup or 4-5 handfuls)
  • 3-4  large garlic cloves, peeled
  • 1 small onion
  • 1 large nob ginger (about 3cm)
  • ¾ cup Korean chilli powder  (you can find this at a Korean grocer. I have included a photo of the one I used. The one I used this time was called Red pepper powder – this in not really hot )
  • 1 ¼ cup Water
  • 1 tablespoon flour (you can use plain wheat flour or rice flour – I use rice flour)

Method

  1. Cut the wombok in half and then into 2-3 cm pieces. Then wash cabbage and drain.
  2. In a separate large bowl mix cabbage with the celtic salt, massaging the leaves with the salt then set aside for 2 hours.
  3. Rinse off the salt from the cabbage. You need some salt to be left behind so taste a small area and see how salty it is. If it is too salty still wash again. Then rinse off water in colander. Please note you need salt for the fermentation process so you need to be able to taste some salt just not too much. If you wash too much off just add a little more to the paste in the next step.
  4. Peal and roughly cut the garlic, onion and ginger. Then blend in a processor into a paste.
  5. Place chilli into a separate bowl and mix with 1/4 cup of water and mix.
  6. In a saucepan heat 1 cup of water with 1 tablespoon of rice flour or normal flour. Cook until it thickens this usually takes about 5 minutes.
  7. Combine chilli mix, flour water paste and the garlic, ginger and onion mix.
  8. Now place drained cabbage into a large bowl and slowly start mixing in chilli paste final mix and make sure it covers all the cabbage.
  9. Carefully place into mason jars or a glass container, leave about 2-3cms from the top. Place the lid on and store on the kitchen bench for 2-3 days. During these first 3 days you may see bubbles develop inside the jar and brine (salted water) may seep out of the lid. After day 2 or 3  you can place jars into the refrigerator.

Kim chi can be eaten after 1-2 days. The batch will last at least one month in the fridge.

This recipe makes a large amount of kimchi. I usually make a half batch by using half the amount of cabbage but I still keep the rest of the ingredients the same. This will make two mason jars full as seen in picture below.

Eating this as a side dish every few days to gain its probiotic benefits for digestive health.

Wombok Probiotic Kimchi Fermenting foods Gluten-free Healthy Recipes Naturopathy

saltchilli-1024x768 Probiotic Kimchi Fermenting foods Gluten-free Healthy Recipes Naturopathy

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Chillipaste Probiotic Kimchi Fermenting foods Gluten-free Healthy Recipes Naturopathy

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kimchi3 Probiotic Kimchi Fermenting foods Gluten-free Healthy Recipes Naturopathy

Kimchi Probiotic Kimchi Fermenting foods Gluten-free Healthy Recipes Naturopathy

This recipe is a combination of a few kimchi recipes. I have slightly altered these recipes to suit how I like kimchi. The original sources are http://www.maangchi.com/recipe/easy-kimchi,  http://www.fromalovinghome.com/kimchi/  and http://www.thekitchn.com/how-to-make-easy-kimchi-at-home-189390. All fantastic recipes.

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