Kimchi

Category, , , , , , DifficultyIntermediate

This is a 3 step recipe.  It appears complicated but it is actually not.  Once you get the hang of it, it is quite simple.

There is no nutritional analysis for this recipe as our software does not have nutrient retention factors for fermented foods.

For more information on fermented foods, scroll to the bottom of the page.

Yields1 Serving
Prep Time2 hrs 30 minsTotal Time2 hrs 30 mins

 1 large Chinese cabbage (wombok) or savoy cabbage
 4 Stalks of spring onion
 1/2 Cup salt
 Extra water
Chilli Paste
 1 Tbsp. crushed or finely chopped garlic
 1 tsp. peeled and grated ginger
 1 tsp. white sugar
 1 Tbsp. water
 1 Tbsp. Fish sauce or mirin
 2 tsp. dried chilli flakes or 1 whole red chilli, finely chopped

Cabbage preparation
1

Sterilise several medium to large jars (350 g or larger) and lids with boiling water and leave to drip dry

2

Cut the base end off the cabbage and discard

3

Chop the cabbage into quarters, length ways, remove the core of the cabbage and discard

4

Wash and drain remaining leaves

5

Cut leaves into 3-4 cm pieces

6

Place the chopped cabbage leaves in a large glass, ceramic or stainless-steel bowl

7

Sprinkle the slat over the leaves and mix thoroughly

8

Leave to sit for 5 minutes until the leaves be gin to wilt

9

Add enough water to cover the leaves. Cover with a glass plate or saucepan lid and press to submerge the leaves under the water

10

Let sit at room temperature for 1-2 hours

11

After sitting, thoroughly rinse the cabbage under cold water and let the leaves drain fro 10 minutes

Chilli paste
12

While the cabbage is sitting, combine all the ingredients for the chilli paste in small glass, ceramic or stainless-steel bowl

13

Mix well until it forms a thin paste. Set aside

Bottling your kimchi
14

Once the cabbage has drained, squeeze any excess water from it

15

Place back in the bowl and add the spring onion and chilli paste. Mix thoroughly. If using hands, gloves are recommended. If using a spoon make sure it it stainless steel

16

Once well mixed pack the cabbage into your sterilised jars and compress down until 3/4 full

17

Fill the jar with water until the cabbage leaves are covered. Press again

18

Seal the lid onto the jar and let ferment at room temperature for a minimum of 1 week

19

Your kinchi will be ready to eat after one week.

20

Once opened you must store it in the refrigerator

21

Once opened, it will stay fresh in the fridge for up to two months

Food fermentation is a process in which microorganisms such as bacteria and yeast convert carbohydrates (sugars and starches) into alcohol or acids. For example, yeast converts sugars into alcohol, lactobacilli bacteria turn sugars and starch into lactic acid and acetobacter bacteria turn alcohol into acetic acid (vinegar).

WHAT DOES FERMENTATION DO?
Preserves food – Fermentation extends the shelf life of foods which are preserved using lactic acid, alcohol and acetic acid.
Adds probiotics to the gut - Many people eat fermented foods to get a supply of live "good" bacteria. Examples include yoghurt, sauerkraut, kimchi, kombucha tea and kefir. Please note that some of the probiotics can be destroyed in commercial products during the manufacturing process.
Increases micronutrients - Some bacteria can increase levels of vitamins and minerals in food, such as B vitamins and magnesium.
Makes food more digestible - The lactose in milk is broken down into simple sugars, glucose and galactose, which can make products such as yoghurt and cheese potentially easier to digest, especially if you are lactose intolerant. Foods that are tough, difficult to digest or unpalatable raw can be improved by fermentation.
Changes taste - It can make food pleasantly sour or tangy and develops flavour.

Kimchi is a traditional Korean food made by fermenting vegetables with the probiotic lactic acid bacteria (LAB). Many bacteria are involved in the fermentation of kimchi, but LAB become dominant while the putrefactive bacteria are suppressed during salting of cabbage and the fermentation process. Kimchi can be considered a vegetable probiotic food that provides health benefits in a similar manner as that of a good quality yogurt being a dairy probiotic food. The major ingredients of kimchi are cruciferous vegetables; and other healthy functional foods such as garlic, ginger and chilli. As all of these ingredients undergo fermentation by LAB, kimchi is regarded as a reliable source of LAB with the fermentative by-products from the functional ingredients significantly boosting its functionality.

 

Ingredients

 1 large Chinese cabbage (wombok) or savoy cabbage
 4 Stalks of spring onion
 1/2 Cup salt
 Extra water
Chilli Paste
 1 Tbsp. crushed or finely chopped garlic
 1 tsp. peeled and grated ginger
 1 tsp. white sugar
 1 Tbsp. water
 1 Tbsp. Fish sauce or mirin
 2 tsp. dried chilli flakes or 1 whole red chilli, finely chopped

Directions

Cabbage preparation
1

Sterilise several medium to large jars (350 g or larger) and lids with boiling water and leave to drip dry

2

Cut the base end off the cabbage and discard

3

Chop the cabbage into quarters, length ways, remove the core of the cabbage and discard

4

Wash and drain remaining leaves

5

Cut leaves into 3-4 cm pieces

6

Place the chopped cabbage leaves in a large glass, ceramic or stainless-steel bowl

7

Sprinkle the slat over the leaves and mix thoroughly

8

Leave to sit for 5 minutes until the leaves be gin to wilt

9

Add enough water to cover the leaves. Cover with a glass plate or saucepan lid and press to submerge the leaves under the water

10

Let sit at room temperature for 1-2 hours

11

After sitting, thoroughly rinse the cabbage under cold water and let the leaves drain fro 10 minutes

Chilli paste
12

While the cabbage is sitting, combine all the ingredients for the chilli paste in small glass, ceramic or stainless-steel bowl

13

Mix well until it forms a thin paste. Set aside

Bottling your kimchi
14

Once the cabbage has drained, squeeze any excess water from it

15

Place back in the bowl and add the spring onion and chilli paste. Mix thoroughly. If using hands, gloves are recommended. If using a spoon make sure it it stainless steel

16

Once well mixed pack the cabbage into your sterilised jars and compress down until 3/4 full

17

Fill the jar with water until the cabbage leaves are covered. Press again

18

Seal the lid onto the jar and let ferment at room temperature for a minimum of 1 week

19

Your kinchi will be ready to eat after one week.

20

Once opened you must store it in the refrigerator

21

Once opened, it will stay fresh in the fridge for up to two months

Kimchi

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