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Kimchi: The Korean Sauerkraut

RECETA

GLUTEN FREE, LACTOSE FREE, SUGAR FREE

10-15 servings

tbsp = table spoon
tsp = tea spoon
c = cup

BENEFICIOS

Gut health
Constipation
Diarrhea
Inflammation
Skin conditions
Improves digestion

INGREDIENTS

1 carrot peeled and sliced
½ grated red cabbage
1 piece grated ginger
2 chillies
2 garlic cloves
1 tbsp tamari
1 tbsp mustard seeds
2 cardamom seeds
small piece wakame seaweed
400 g  glass jar with lid

FOR THE BRINE:

3 tbsp sea salt dissolved in 1 l water /  or 1 liter seawater

 

The use of kimchi arose in Korea due to the need to ensure consumption of vegetables throughout the year. Before winter, Koreans harvest their vegetables and whole families helped make this ferment. Once prepared, they placed different kinds of kimchi in ceramic jars and buried them.

Kimchi is a live and highly enzymatic food, obtained by lactic fermentation. Rich in probiotics and prebiotics, they support gut health.

Recently Kimchi has received the approval of science for its great nutritional and therapeutic value. Researchers have found that it contains high amounts of vitamin C, carotenes, as well as substantial amounts of protein, carbohydrates, enzymes, calcium and vitamins A, B1 and B2.

Si bien hay gran cantidad de variedades y estilos, el procedimiento básico de elaboración consiste en lavar las verduras, picarlas finamente y macerarlas en salmuera (agua y sal marina). El hakusay se debe macerar un par de horas (si se usa el repollo convencional debe macerar 12 horas); las demás verduras solo requieren una hora de maceración.

Mientras se maceran las verduras, se prepara el aderezo, que consiste en una pasta hecha a base de aceite de sésamo (puede usarse oliva), gomasio, cayena, ajo, limón, jengibre, miso, salsa de soja, hierbas aromáticas y vinagre. A gusto y tolerancia de cada persona podrán irse variando los condimentos y las cantidades.

Finalmente se introducen las verduras escurridas en un frasco de vidrio o cerámica limpio, se agrega el aderezo cremoso, se mezcla y se prensa con la ayuda de la mano de un mortero. Se deja reposar en un lugar oscuro durante 2 días a temperatura ambiente (20ºC) y luego se guarda en el frigorífico (4ºC) hasta completar una semana.

Si bien el punto óptimo del kimchi se logra en una semana. Al principio puede consumirse en abundancia, siempre crudo. Es ideal para las personas no habituadas a las verduras y con paladar acostumbrado a comidas sabrosas. A medida que transcurre el tiempo, la fermentación se hace más intensa y debe utilizarse en menor cantidad, como condimento de ensaladas y otros platos.

 

Preparation

  1. Put the vegetables in a bowl and cover with the brine. Let marinate for 24 hours or more.
  2. While vegetables are in brine, prepare the spicy seasonings paste.
  3. Crush ginger, garlic, chilli pepper in a mortar. Add tamari and pound against the walls of the mortar until a fairly smooth spicy paste forms.
  4. Remove the vegetables from the brine (without throwing it away), drain and mix them in a bowl with the paste.
  5. Put 2-3 tablespoons of the spicy veggies in a glass jar and with the help of a mortar mallet press down the vegetables.
  6. Add another layer of vegetables and, if desired, a whole chili, ginger slice or garlic clove. Press down and incorporate more pressed veggies until we reach the mouth of the jar. Make sure the brine is covering the vegetables once  the jar is full. If not, add a little more brine until to cover them.
  7. Close the jar and store in a dark place at room temperature for 3 days. Then  store in the fridge for 4-5 days.
  8. After fifteen days kimchi must be ready to eat.
  9. Once opened keep in the fridge.

 

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