How To Make Kimchi: A Healthiest Fermented Food

Kimchi is a Korean dish made with Chinese cabbage and spices. Find out why it’s so healthy and how to prepare it at home.

Do you know how to prepare kimchi? What does this recipe consist of? Let’s start by explaining that this is an interesting combination of fermented vegetables, the consumption of which is beneficial for the body. Kimchi originated in Korea, where it became a national dish.

In fact, it is one of the most popular dishes in Korea, and it has been listed as Intangible Cultural Heritage of Humanity by UNESCO. Its main ingredient is usually cabbage, but it can also be prepared with other vegetables. Here are some more details.

What exactly is kimchi?

The term kimchi refers to a typical dish in Korean cuisine that is made from various fermented and spicy vegetables. Its most popular recipe is based on cabbage or Chinese cabbage, but there are versions with horseradish, cucumbers and other vegetables.

Seasonings used for flavor include red pepper flakes, garlic, ginger, green onion, and salt. They have an influence on its taste, spicy and well salty. Why has he become so popular? Is it one of the healthiest fermented foods?

Kimchi’s popularity is largely due to its content of lactic acid bacteria Lactobacillus kimchii and other digestive health beneficial microorganisms. In addition, it is a food rich in vitamins and minerals, including vitamin K, riboflavin (vitamin B2) and iron.

Benefits of consuming kimchi

To prepare kimchi, a fermentation process is carried out inside airtight glass jars. There the vegetables are introduced and left for several days or even months. During this time, the texture, taste, and health benefits begin to vary.

According to a report published in the Journal of Medicinal Foods in 2014, the live cultures that form during fermentation, along with their added ingredients, increase the properties of this food, making it very beneficial for the body. In general, consuming kimchi helps:

• Strengthen the gut microbiota and digestive health
• Decrease the risk of diabetes and metabolic diseases
• Control hypercholesterolemia
• Reduce cravings and fight against overweight and obesity
• Strengthen the immune system to reduce the risk of bacterial and viral diseases
• Prevent premature aging

What’s the recipe?

Like other fermented foods, kimchi has a strong odor that is not to everyone’s liking. On the other hand, some reject it because of its spicy and acidic flavor. However, it must be given a chance to start tolerating it gradually.

In fact, due to its wide variety of flavors and varieties, many end up making it their favorite healthy dish. How to prepare homemade kimchi? This food is more and more popular. It is therefore not surprising that it is now available under several different brands.

However, its preparation at home is not difficult and guarantees the use of 100% organic ingredients. While you can try it in many recipes, we share one of the more traditional versions below – enjoy!

Ingredients

• 1 Chinese cabbage
• 2 tablespoons of salt (40 g)
• 1 tablespoon of rice flour (20 g)
• 1/4 Korean chili flakes (you can also use dried chili or cayenne pepper)
• 4 tablespoons of fish sauce (80 g)
• 2 tablespoons of sugar (40 g)
• 3 spring onions (the green part)
• 3 garlic cloves, chopped
• 1/2 teaspoon (2.5 g) chopped fresh ginger
• 1 pinch of paprika

Preparation

• To start, dissolve the salt in a cup and a half of water.
• Wash the cabbage and chop it, then immerse it in salted water.
• Then let it sit for 3 or 4 hours until it softens.
• Then make the sauce by mixing the rice flour with a cup of water. Heat it over medium heat for 5 minutes, until it thickens. Then remove it from the heat.
• Then add the chili, fish sauce and sugar. Stir well so that everything is integrated.
• Also add the ginger, garlic and chopped green onions.
• Check that the cabbage is tender and rinse it to remove excess salt.
• Once done, add the sauce and mix it so that it is well impregnated with kimchi.
• Now just put it in a glass jar and wait for it to ferment and release all of its juice.

Do you dare to make kimchi at home? Remember, you can use it as a starter, side dish, or main course. It is often served with rice, but it is also a great accompaniment to salads, pizzas and many other preparations.