Kimchi is a traditional fermented Korean dish made mainly with Chinese cabbage, radish, garlic, fresh ginger, and chili. This delicious probiotic food has been associated with many health-promoting properties. It is made by Lacto-fermentation which means it is fermented in the absence of oxygen these are lactic acid bacteria such as Leuconostoc, Lactobacillus, and Weissella species these are the main bacteria species that do the fermentation according to the world institute of Kimchi.
Lactobacillus species of bacteria have been long associated with health-giving characteristics. They have found their way into capsules and are sold as probiotics to promote gut health. The kimchi is packed with naturally occurring lactobacillus species and the rich environment the combination of the spices and herbs provide ensure a diverse and rich probiotic culture.
Did you know there is a kimchi Institue in Korea that is dedicated to studying the health benefits of Kimchi?
According to the Institute of Kimchi, Kimchi has 3 components that make the dish a healthy choice:
"The first component is leafy vegetables such as kimchi cabbage, one of the main ingredients of kimchi. The second component is the mix of spices such as chili, one of the minor ingredients of kimchi. The last component is the byproducts of lacto-fermentation. Packed with vitamins (B1, B2, C, etc.), minerals (calcium and potassium), fiber, and lactic acid bacteria, kimchi is full of superior nutritional benefits".
Allergic Diseases -- Atopic Dermatitis, Asthma, Rhinitis
Suppression of Pathogenic Bacteria
Prevention of Anemia
Prevention of Vascular Diseases
1 head of Chinese cabbage
¼ cup of sea salt
Enough filtered water to cover
A plate and weight
2 sterile glass jars with fitting lids
1 tablespoon grated garlic -5-6 cloves
1 tsp grated fresh ginger (or more if desired)
1 tablespoon palm sugar or regular unrefined sugar
2-3 tablespoon thai fish sauce or shrimp paste or soy sauce
1 tablespoon Korean pepper flakes of regular chili flakes
1-2 teaspoon ground chili powder (PUT LESS FIRST THAN ADD MORE IF NEEDED)
200 gr piece daikon cut into matchsticks about 2 mm thick and 2-inch-long pieces
100-150 gr carrot cut into 1 mm
4 spring onions washed and trimmed, cut into 1-inch pieces
Little water to make into a paste
Chop cabbage into 1-inch lengths salt then rub in gently cover with water and weigh down leave for 2 hours.
Drain the soaked cabbage and gently squeeze the water out, put in a large container
Make paste with little water and the spices than rub all of the ingredients together to coat the cabbage and other vegetables.
Put contents into jars and press under the liquid. Put lid but don’t secure lid tightly. Let sit on a plate and keep pressing vegetables under liquid every day to keep them submerged.
Once CO₂ release has seized cover the lid tight and let ferment for 5-7 days or as long as required. Store in the fridge.