KIM CHI AND ME kim chi for every palate
KIM CHI AND MEkim chi for every palate
WHAT IS FERMENTATION?
An anaerobic process, whereby
starches and sugars in food are broken down by bacteria and/or yeast; “pre
digesting” and preserving the food.
Lactobacillus is the main family of
bacteria responsible for vegetable fermentation.
HEALTHBENEFITS OF
FERMENTED FOODS
Probiotic BacteriaEnzymes
Nutrient RetentionBioavailability
Nutrient ByproductsLactic Acid
FiberElectrolytes
all withNO SIDE EFFECTS!
KIM CHI VS. SAUERKRAUTKIM CHI is…
usually cut into larger chunks, or kept whole/halved
soaked in a salt brine
usually fermented at a lower temperature and/or for
shorter time period
often made with fish sauce and/or shrimp paste
SAUERKRAUT is...
usually finely shredded
dry salted
usually fermented for several weeks/months
not usually made with animal products of any kind
EQUIPMENTVEGETABLES
SALTMAKING A BRINEFLAVORS/SPICESFERMENTATION
TROUBLESHOOTINGRESOURCES
KIM CHI BASICS
EQUIPMENTESSENTIAL
Cutting board and knifeLarge mixing bowl
Fermentation VesselWeight
OPTIONALFood processor
PeelerGrater
TamperAir barrier (recommended)
VEGETABLESTRADITIONALNapa CabbageDaikon Radish
Onion/Green Onion
CucumbersCarrots
Bell or Hot PeppersGreen Beans
Green TomatoesLeafy Greens
And more…the possibilities are endless!
SALT
Sea SaltCeltic Sea Salt®
Real Salt®Himalayan Salt
Pickling SaltKosher Salt
DO NOT USETable Salt
Iodized Salt
best options!
WATER
Tap water is chlorinated, which can affect your ferments.For best results, use one of the following for brining:
Filtered WaterSpring WaterWell Water
PRO TIP: You can use tap water, but first you must let the chlorine dissipate. Leave an open bowl or gallon jar of tap
water on your counter overnight, and the chlorine will evaporate!
MAKING A BRINEand soaking kim chi veggies
Cut cabbage into desired thickness (small will take up salt more quickly than large chunks), or halve/quarter heads. Soaking other vegetables is optional.
Use 1 cup of salt to 1 gallon of water for soaking veggies, when soaking for several hours/overnight.
Use 2 cups of salt when doing a quick soak of only 1-2 hours.
Rinse veggies well, especially with higher salt.
Use filtered water for brine, if on municipal water source.
FLAVORS AND SPICES
TRADITIONALGingerGarlic
Gochugaru (Korean red pepper)I use equal ratio (by weight), but you can alter for your tastes
SugarOther Pepper Types
MisoSoy SauceFish Sauce
Shrimp Paste
FERMENTATIONFermentation is anaerobic. Minimize air whenever possible.
--pack veggies into jar tightly
--watch for air bubbles when filling jar with brine
--make sure brine rises above the level of solids (and stays there)
Use a weight to ensure veggies stay underneath brine
--purchased weights made of glass, stone or ceramic
--thick slices of onion or leaves of cabbage tucked under shoulders of jar
--use an airlock to further ensure fermentation success!
Fermentation tips
--keep Kim Chi out of direct sunlight and in relatively cool place
--place in baking dish to catch possible overflow of brine
--check/taste Kim Chi every few days until you like the flavor, then
refrigerate
HERE COMES TROUBLE...MOLDMold is aerobic, so it needs oxygen to survive. Mold forms on the vegetable surface wherever solids meet theair. That is why it is so important to keep your kimchi submerged under the brine. Some people are notcomfortable with any mold, some don’t mind it. That decision is up to you. Here are some scenarios you mightencounter, and how to salvage your kimchi if you choose to:
1) There is mold on the chunks of veggies that are sticking out of the brine: pull out and discard the moldyveggies, or cut off the moldy parts. If necessary, add a little bit of water and a sprinkle of salt. Weighdown your ferments to avoid this in the future.
2) There is mold floating on top of the brine: simply skim the mold off the surface.3) The topmost layer of kimchi has gotten soft and/or discolored: pull off and discard until you get to moist,
“healthy” looking kimchi. Make sure brine is above solids and weigh down solds to avoid this.
SALT LEVELNew fermenters commonly throw out their first batches because they are too salty. If your kimchi (or kraut) istoo salty, do not despair, it is usually salvageable. Follow these steps to finding the perfect salt level for you:
1) Press the brine from your kimchi, reserving the liquid. If it’s are just a little too salty, drain half the brine;if it’s way too salty, drain it all.
2) Add fresh water back in and wait a day for the salt level to equalize.3) Taste your kimchi. If you like it, stop there. If not,4) Add the reserved brine back into the jar little by little, until you achieve the salt level you like.5) To avoid this in the future, be sure and thoroughly rinse the veggies after soaking.
FERMENTATION RESOURCESwww.thesweetfarm.com: home of The Sweet Farm. We offer basic fermentation workshops, private classes, and
we’re always happy to answer your fermentation questions. You can reach us through the website, or email Rachel
directly at [email protected].
www.wildfermentation.com: A great resource for all things fermented. Its creator, Sandor Katz, is the “guru” of the
modern fermentation movement. He’s got great recipes and information. He also travels around giving talks and
workshops. If you’re ever able to see him, or even travel to his center in Tennessee, I highly recommend it. His books,
Wild Fermentation and The Art of Fermentation, are both wonderful print resources.
www.culturesforhealth.com and www.yeemoos.com: good online sources for starter cultures. You DO NOT need a
starter culture for kimchi or kraut, but you do for many other things. Get kefir grains, sourdough starters, yogurt
starters, kombucha mothers, and more. They also have great websites and email newsletters with tips, tricks, recipes
and support.
www.nourishedkitchen.com: a wonderful blog about cooking with whole foods. I include it here because she often
features simple fermented recipes, as well as gives you ideas on how to use them in your daily meals.
www.pickl-it.com: a great resource for the “technical” side of fermenting. Their blog is interesting, and helpful for
understanding all the science behind fermentation. Their fermentation products are high quality, and their staff is
extremely knowledgeable. Bookmark this page for their handy “Brine Calculator” alone!
Wild Fermentation Facebook Page: an active and diverse page that attracts professional and hobby fermenters from
all over the world. There are tons of recipes, photos, tips, troubleshooting, and more--all backed up by a supportive
and helpful community of fermenters, from beginners to experts.