Kimchi, a traditional fermented food from Korea made from cabbage, garlic, chilli and other vegetables, is a nourishing food, full of probiotic goodness.  It is rich in vitamins, and as the vegetables are fermented and pre-digested by the lacto-bacilli naturally present in the vegetables, it enables our bodies to absorb more of the nutrients than eating them raw.  Making your own is easy, and this version is great for beginners with a milder flavour.

Preparation time: 45 minutes

Ferment time: 3 days (the longer you leave it the better).  Lasts for at least 6 months unopened.

Makes: a 750ml Jar

Utensil Preparation

Wash all items (chopping board, knife, glass jar) in hot water and vinegar and allow to air dry (no soap).

Wash all the vegetables and allow them to dry on a clean tea towel.

Make brine water by dissolving 3 tablespoons of natural sea salt in the filtered water.

Wash and dry the Chinese cabbage, then slice into 2.5 cm thick pieces.

Place the cabbage in a large mixing bowl and pour over the brine.

Using a ceramic plate, weigh the cabbage down under the brine for 30 minutes

Ingredients

500 g Chinese cabbage, washed and cut into 2.5cm pieces. Save 2 large outer leaves uncut, washed and dried

1 carrot, grated

2 spring onions, thinly sliced

1 small piece of ginger julienned, according to taste (cut into fine strips)

1/2 tsp cayenne pepper (reduce or increase to your preference)

1 clove of garlic thinly sliced (optional)

1 litre of filtered water (or cooled boiled tap or bottled water to remove any contaminants and chlorine)

3 tbsp natural sea salt

1 x 750ml glass flip-top jar with rubber seal

Method

1. Grate the carrot.
2. Finely slice the spring onions.
3. Peel and julienne the ginger (cut into fine strips).
4. After the cabbage has soaked in the brine water for 30 minutes, pour the brine into a jug or bowl and reserve for later.
5. Add the carrots, ginger, spring onions, and cayenne pepper and mix well.
6. Massage and bruise the cabbage mixture with clean hands for approximately five minutes to release the juices.
7. Place the kimchi mixture into the glass jar, packing down well with your fist.
8. Add all of the juices from the mixing bowl, allowing a 4cm gap from the top of the jar.
9. Pack the vegetables down hard again to ensure all the air bubbles are released.
10. Pour some reserved brine into the jar to submerge the vegetables, but allow a 2.5cm gap for the gases to expand (the jar can explode if filled to the top).
11. Roll up the 2 large outer leaves and place on top to keep the veggies submerged under the brine.
12. Place the jar out of direct sunlight for at least 3 days in warm climates and about 5-7 days in colder climates.

Enjoy as a side dish, ideally start with 1 tbsp and increase your probiotic goodness!

TIP: Don’t cook with your fermented veggies, as it will kill off the good bacteria. You can store the Kimchi jars on the counter for a few months without refrigeration.  Store in the fridge once opened and only use clean utensils when dishing out of the jar – no hands!