Recipes

How To Make Kimchi: 10 Easy Steps With A Video Tutorial

Fermented cabbages such as Kimchi are an amazing superfood to turbo charge your gut health. Kimchi is a powerful source of probiotics which are the gold standard for improving your digestive system. Keep reading on to discover more about how to make kimchi in 10 easy steps (we recommend you watch the video first and then use the photos as added reference points along the way)

https://youtu.be/22BI-UfOmVI

What is Kimchi?

Kimchi is Korea’s national dish made of fermented cabbage, chili peppers, ginger and garlic. All of the ingredients in kimchi undergo lactic acid fermentation and while kimchi hosts the lactic acid bacteria Lactobacillus and Leuconostoc, research has also found that the bacterial communities of kimchi differed from those found in other fermented vegetables like sauerkraut or curtido <1>.

For example, the species Lactobacillus sakei is only found in kimchi, believed to be a result of the presence of garlic. Another novel bacterium related to kimchi, Weissella koreenis was also analyzed and found to provide many health benefits.

Kimchi Benefits

The kimchi benefits stem from the diversity of probiotics found in this fermented food. Probiotics are the good bacteria found in our guts and provide so many benefits that are only just being uncovered. Here are some of the strains found in Kimchi and their respective health benefits.

Lactobacillus Sakei

Scientific research has found evidence for:

  • Anti-inflammatory
  • Enhances immune system
  • Fights sinus infections

One study isolated L. sakei and through trials discovered it’s a possible treatment for chronic sinusitis and inflammation of the sinuses <2>. This species of bacteria appears to have a protective quality for sinus health.

Weissella Koreenis

Scientific research has found evidence for:

  • Improves metabolism
  • Improves sleep patterns
  • Supports weight management
  • Assists liver detoxification

Studies found that this species is associated with L-Ornithine production, a non-protein amino acid, which promotes the release of hormones and accelerates our metabolism at rest <3>.

The study determined that gene expression correlated to lipid accumulation was reduced by the presence of Weissella korrenis. Both of these biochemical traits have a distinctive potential to support efforts in weight control.

The addition of these other ingredients to the base of cabbage reflect the diversity of microbial composition and significantly boost its nutritional benefits. Based on previous research on health functionality of kimchi, benefits include- cholesterol reduction, antioxidant promotion, and immune enhancement <4>.

Kimchi is a good example of a probiotic rich fermented food that has a unique microbial community derived from its traditional ingredients in addition to the health promoting lactic acid bacteria.

What Do I Need?

  1. 1 head organic napa cabbage, coarsely chopped
  2. 1 bunch organic bok choy, coarsely chopped
  3. 1 bunch organic scallions, thinly sliced
  4. 4 cloves organic garlic, minced
  5. 4 red organic chili peppers, diced
  6. 3 tbsp organic and fresh ginger, grated
  7. 1 tbsp non-iodized salt
  8. Glass 1000 ml (quart) jar

What Are The 10 Steps To Make Kimchi

1. Sterilize all surfaces and equipment

2. Coarsely chop cabbage and add to bowl

3. Sprinkle sea salt to mix

4. Massage cabbage to break down cell walls

5. Begin incorporating other ingredients and continue to massage

6. Once mix creates enough liquid add to jar compressing after each addition

7. Mix should be firmly packed into the jar and submerged under its juices

8. Leave approximately ½ inch of head space and place intact cabbage leaf to keep mix in anaerobic condition underneath the juices

9. If vessel does not have an airlock you need to “burp” 1x/day to release
pressure

10. You are free to decide how long you want to ferment. I recommend 2-4
weeks

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