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  • Writer's picturelcahoon24

Eat More Fermented Foods: Simple Kimchi Recipe




Homemade Kimchi is super easy to make and it's incredibly nutritious!


Kimchi is filled with prebiotic fiber and live probiotics. Most experts admit that you will diversify your gut microbiome more through eating properly fermented foods such as Kimchi and Sauerkraut vs. supplementing with a spore-based probiotic. So... fermented foods are paramount for gut health and diversification!


The prebiotic fiber in Kimchi (Napa cabbage, green onions, garlic and red onions) will help to feed and nourish your gut microbiome. When gut bacteria take in fiber, they produce an important anti-inflammatory substance called Short Chain Fatty Acids (SCFAs). In addition to being anti-inflammatory, SCFAs are immuno-regulatory, anti-obesity, anti-diabetes, anti-cancer, cardio-protective, hepato-protective and neuro-protective. SCFAs protect the gut epithelium which helps prevent leaky gut. Fiber also keeps the body full longer and blunts the effects of hyperglycemia (high blood sugar) and dyslipidemia (usually high Triglycerides, low HDL and high LDL).


The natural, live probiotics found in Kimchi will populate and diversify your gut microbiome. All health starts in the gut. If you have poor gut health (gut dysbiosis and leaky gut), you will have poor overall health. Poor gut health and lack of microbial diversity has been linked to autoimmune disease, obesity, depression, anxiety, skin rashes, neurological dysfunction, cardiovascular disease, chronic pain and chronic fatigue. Aim to diversify your gut microbiome... and your health will improve!


What you'll need:


  1. 1-3 large mason jars with lids (depending on how much you're going to make)

  2. 1 cup of filtered water

  3. 1/2 to 1 whole organic red onion

  4. 1/2 cup sea salt

  5. 1 peeled organic garlic bulb

  6. 1/4 cup Korean Red Pepper Powder (don't skimp on this or substitute with red pepper flakes--it won't be authentic or taste as good). Get the real stuff! link to the one I bought on Amazon: https://www.amazon.com/Wang-Sun-Dried-Coarse-Gochugaru-Kimchi/dp/B099MT1GDP/ref=sr_1_1_sspa?crid=2B3AYT3BTHKR0&keywords=red%2Bpepper%2Bpowder&qid=1703882008&sprefix=red%2Bpepper%2Bpowde%2Caps%2C109&sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&th=1

  7. 1 bundle of organic green onions, julienned

  8. A blender or food processor

  9. 2 large bowls





Directions:


  1. Chop 2 pounds of fresh organic Napa Cabbage.

  2. Wash the Napa Cabbage with filtered water.

  3. Combine 1/2 cup of sea salt with 1 cup of filtered water and stir until completely dissolved.

  4. Once the water/salt mixture is dissolved, pour over the 2 pounds of chopped Napa Cabbage and let sit for 1.5 to 2 hours, until Cabbage is completely wilted.

  5. Puree 1/2 to 1 whole organic red onion with 1 bulb of organic peeled garlic and 1/4 cup of filtered water.

  6. Julienne 1 bundle of organic Green Onions.

  7. Once fully pureed, add 1/4 cup of Korean Red Pepper Powder and the Julienned Green Onions to the pureed garlic, red onion and water. It should resemble a red, thick paste as shown above. CAUTION: if you don't really like too much spice, I would do less than 1/4 of a cup. Consider doing less unless you like spicy food.

  8. Once the cabbage has set for 1.5 to 2 hours, wash off all the salt with filtered water.

  9. Combine the Cabbage with the Red Onion/Green Onion/Red Pepper Powder/Garlic paste. Mix well until all cabbage is covered in the mixture.

  10. Place mixture into mason jars. Fill jars to the top and use your fist to push down the cabbage as much as you can. It's okay for the jars to be completely full.

  11. Leave out at room temp for at least 24-48 hours, covered. You can do longer if you like it to tase more sour.

  12. After your desired fermentation time, place in the refrigerator and it will keep for months.


We eat kimchi every day, sometimes multiple times a day! Enjoy!
















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