Corner-cutting kimchi recipe + video
This live fermented Chinese cabbage is an easy-peasy probiotic food to make. PLUS have first dibs at a gut-health workshop I'm co-hosting on an Ibiza farm...
By popular demand - here is my kimchi recipe which I’ll describe how to make fast and dirty (well not literally). (Please scroll to the last section if you just want to get straight to the ingredients and full recipe).
If you have been a subscriber here for some time you’ll know I recommend getting your probiotics in the long-term from live food rather than bought pill and lab-grown liquid ones. More nutritional, cheaper, and a miles lovelier taste and crunch experience.
If you start having a spoonful of live kimchi everyday (and it’s so delicious this is an easy ask), not only do you get an array of probiotic lactobacilli bacteria (the healthful ones) into your gut, you also get pre-biotics. These are from the colour and fibrous material in the veg. They act like fertiliser and make the lactobacilli bloom and flourish even more.
Lactobacilli are important as they keep our immune system working well. These special bugs are also probably what is behind a recent study that showed regular consumption of kimchi helps prevent obesity and fat storage around the middle of the body.
Ok, so there are 3 steps to make kimchi.
Put chopped vegetables in a bowl with some salt and rub them altogether - this draws out the lactic acid from the cabbage leaves, and water, to form a brine to cover said veg and ferment them.
Add seasonings.
Put in a jar with a lid and let “spontaneous” fermentation happen over 3 days. The lactic acid salty brine interacts with the vegetables leading to a complex series of chemical and microbial reactions. Like a mini factory. This leads to a diverse range of probiotic bacteria growing in the pot and complex tasty flavours developing.
Next, eat. (For kimchi eating suggestions see this brilliant article by Jill Dupleix.)
Anyway back to spontaneous fermentation. This is the kind that happens without a starter (eg no slimy kefir grains, or jellyfish-style SCOBY or whatever). So it’s an entry level easy ferment to make.
Also you don’t really need much in the way of equipment. You could easily recycle an old jam jar.
Still with me?
EQUIPMENT
A mason jar, or just a regular recycled jar with a screw top. I find the Bold Beans ones great. Whichever you use needs to be super clean - I run mine through the dishwasher at a high temperature. I use 2 squat-shaped mason jars for the quantities below.
A glass weight that fits in the mouth of the jar you have chosen. I ordered glass weights on Amazon a while back. They fit in my squat mason jars, but they don’t fit my recycled Bold Bean jar. Bottom line is, measure the mouth of your jar before ordering. A weight is THE most important thing you need. I will explain more on why below.
A big mixing bowl and a knife and chopping board.
Nice to haves but not essential:Plastic gloves - I never use them but should because doing so would prevent me stinging my own eyes with my Korean red pepper stained fingers when I take my contact lenses out afterwards.
Post-it notes and pen - so you can write the date on the jars.
A tray - to put the jars on while they ferment as they have a habit of weeping. Yes, pressure builds up in the jar and then red volcanic brine can form puddle spills (but more below on how to avoid that).
So here goes with the recipe (which is for paid subscribers). If you have been thinking of coming over to the paid side for some time, maybe this is the time to do it? Paid membership will also get you access to my live kimchi class on Sat 27 April 3pm GMT (or a recording). Bring your questions and hope to meet you soon…
Actually, before getting into all the fine detail of the recipe…
INVITATION TO AN IBIZA GUT-HEALTH WORKSHOP - 1 JUNE 10am-1.30am
If you happen to be on the Mediterranean island of Ibiza on 1 June - grab a ticket for this intimate and very special in-real-life event now. There are just 8 places and I’m ann§ouncing it here before on a range of public social media channels so you get early dibs.
It’s a chance to try various probiotic and prebiotic foods on my friend and co-host nutrition coach Anne' Foussé’s organic farm.
You’ll get all the latest science from me on gut health, we’ll eat some of my microbiome-boosting cake and herbal teas, and Anne is going to demo various gut-health dishes using produce grown on the farm. You’ll see what nifty things you can do with in-season veg grown right there and we’ll show you around the garden and talk about the health benefits of what is in bloom. There’s also a real treat of a goodie bag to take home.
So if you are there, or maybe can build a holiday around this event - I’d LOVE to see you - plus friends and family if they are tempted too.
If you can’t come, but know someone who lives there or will be visiting and it’s up their street, forward to them today.
CORNER-CUTTING KIMCHI RECIPE