Recipe: Homemade Kimchi (Fermented Superfood)

Kimchi is a traditional fermented dish made from vegetables and spices. It is a powerful foods for supporting a diverse and healthy gut microbiome.

Ingredients (preferably organic / untreated)

• 1 Chinese cabbage

• 2 large carrots

• 10 radishes or 1 parsnip

• 6 spring onions

• 2 tablespoons sea salt

• 4 cloves of garlic

• 3 cm fresh ginger

• 2 tablespoons Korean chili flakes (gochugaru) or regular chili flakes

• 1 tablespoon soy sauce

• 1 tablespoon miso paste (or fish sauce)

• 1 tablespoon sugar

  
  

Instructions

1. Cut the Chinese cabbage into large pieces. Massage the salt thoroughly into the cabbage until it starts to soften. Let it rest for 15 minutes to release moisture.

2. Grate the carrots, finely slice the radishes (or parsnip), and chop the spring onions.

3. Prepare the kimchi paste by briefly blending garlic, ginger, chili flakes, half of the spring onions, soy sauce, miso, and sugar into a paste.

4. Drain the cabbage liquid and discard excess water. Add the prepared vegetables and kimchi paste, then mix and massage thoroughly until well combined.

5. Sterilize a large glass jar or fermentation vessel with boiling water. Pack the mixture tightly into the jar, pressing down to remove air pockets.

6. Leave to ferment at room temperature for 3 - 4 days. Open the jar every 6–12 hours, or use an airlock system.

7. You will see bubbles forming as fermentation starts. Press the vegetables down daily to keep them submerged.

8. Taste from day 2 onwards. The longer it ferments, the stronger and more complex the flavor becomes.

9. Once the taste is to your liking, transfer the jar to the refrigerator to slow fermentation.

The kimchi can be kept for up to 2 months in the fridge.

Why kimchi is good for your microbiome

Fermented foods like kimchi are naturally rich in live microorganisms that can help support a diverse gut ecosystem. A diverse and well-fed microbiome is associated with better digestion, immune support, and overall metabolic health. Regular consumption of fermented foods like kimchi can help maintain a resilient and balanced gut microbiome as part of a varied diet.

This post has been made in collaboration with www.dedarmdokters.nl