Classic Kimchi (Lacto-fermented vegetables)

Lacto fermented vegetables (anaerobic fermentation) such as this delicious kimchi (and my sauerkraut) will keep your resident gut buddies, otherwise known as your gut microbiota, or intestinal flora thriving, fed and happy. Absolutely teaming with LIVE probiotics (in particular, lactobacillus microbe) and enzymes, these are essential for good gut bacteria proliferation and to activate enzymes in your colon in order to aid digestion. These veggies contain far more probiotics than a pill both in quantity and variety.

Lactic acid benefits include: Stabilises blood sugar (great for diabetics), corrects the Ph of the colon and the body, increases digestion, supports flora, immune support (lactic acid makes the good bacteria thrive and starves off the bad), supports leaky gut, increases metabolism (poor digestion prevents weight loss) and  decreases the bad bacteria, yeast and mould. Also, lacto-fermented vegetables increase your mood and decreases anxiety and depression, as serotonin is made in the gut. Clinical studies and trials show that the gut and our brain are inextricably linked, which is a very exciting and evolving field.

If you have had trepidation about making your own home made fermented foods for fear of making yourself sick – fear no more! So long as you carefully adhere to my recipe directions step-by-step you are bound to have kimchi success! The longer you ferment your kimchi for the more sharp and acidic it becomes, so you can make it just the way you like it taking into account environment and humidity variables (eg: In higher humidity often shorter periods of fermenting is required). Be sure to use a whole food unrefined salt, not iodised white salt, which is a disinfectant and will inhibit the fermentation process.

Classic Kimchi (Lacto-fermented vegetables)

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Recipe by Priscilla Soligo Course: Condiments, Fermented, Salads, Snacks

Ingredients

• 500g 1 Cabbage, thinly sliced

• 425g 1 Daikon Radish, julienned

• 190g 2 Carrots, julienned

• 150g 1 Onion, minced

• 50g 3 Tbsps Fresh ginger, grated

• 18g 4 Cloves Garlic, minced

• 13g 1 Spring Onion, chopped

• 4g 1½ Red Hot Chillies, seeds removed, minced

• 58g 4 Tbsps Unrefined Salt (Celtic, Pink Himalayan, or Real salt)

• L Filtered Water

Directions

• In a large bowl mix the salt with the water to make a salty brine.
• Place the cabbage, daikon and carrots into the brine and allow to soak under the brine for at least three hours, or more. Place a weight on top to ensure the vegetables stay soaking under the brine.
• Meanwhile, in a medium bowl mix together well the ginger, garlic, onion, spring onion and chillies. Set aside and cover for the flavours to meld.
• Once vegetables have soaked for at least three hours, strain out the brine using a sieve with a bowl underneath. Reserve the brine in case you need it later.
• Place soaked cabbage, daikon and carrot back into the large bowl. Add in the spice mix of ginger, garlic, onion, spring onion and chillies and mix with your hands until well combined (getting tactile with your ferments is encouraged!)
• Place mixed vegetables into a clean quart size jar (aprox. 4 cups) layer by layer pressing down firmly to create a very packed jar. Some of the brine will rise, which is what you want as the vegetables MUST stay under this brine (no air to come in contact with vegetables), so that mould cannot develop.
• Cover with a nut milk bag and elastic band to deter fruit flies. Place in a warm part of your home and allow to ferment for up to 7 days or so, checking each day (it will ferment faster in a warm climate.) Push the vegetables under the brine to ensure they are always covered with liquid.
• Taste your kimchi each day and when it is to your liking put the lid on and place the sealed jar into your refrigerator. Your kimchi’s fermentation will slow. Be sure once in a while if you haven’t consumed any to open the lid to release any excess gas.

Notes

• Storage: Kimchi will last for months in a sealed glass jar in the fridge.

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