How to Ferment; Kimchi

Kimchi is a traditional Korean ferment. There are hundreds of variations using cabbage, radish, scallion or cucumber as the main ingredient. The paste can contain a variety of ingredients. There may be more than 187 different varieties, all from different regions of Korea. Traditional ingredients will may use garlic, ginger, red pepper, some also add sugar, vinegar, fish sauce or paste to add to their recipe. Families will pass on their different seasonal varieties and they are traditionally buried in the ground to ferment.

Traditionally made by brining the vegetables and then mixing in a paste before packing it into a fermentation vessel to become full of probiotic bacteria and flavour.Kimchi Loula Natural

Fermented cabbage has a long history of providing benefits for many different health conditions (see my sauerkraut here and a flavoured version here). The fermentation process produces the living probiotic microorganisms that are beneficial to the digestive and immune system, plus making nutrients in the foods being fermented come to life and are more accessible.

The fermentation process increases the bioavailability of nutrients rendering Kimchi even more nutritious than the original starting points.Brining Kimchi Loula Natural

Salt is one of the most amazing natural products. Hugely beneficial to the body when consumed in the right way. I am often asked which salt to use- these are my salts of choice:

Sea salt – originates from drying the sea water in the sun, salt lakes or other methods. This is what I prefer and generally prefer those from Wales, France or Scotland. Sea salt nutrients can vary and may contain up to 80 or more minerals than table salt (which is refined down to one or two) it will hugely depend on where the sea salt was obtained.  In addition to sodium and chlorine, you are likely to find potassium, phosphorus, calcium, sulfur. Trace minerals in sea salt can include iron, iodine, manganese, zinc, bromine, boron, copper. 

Pink Himalayan salt – this salt is traditionally harvested in the Pakistan  side of the Himalayan mountain range and the pink colour may be due to the salt containing iron oxide. Harvested from caves of ocean salt settled into geological pockets. It is an unrefined, unprocessed raw mineral, mainly mined by hand. The salt can be up to 250 million years old, which is pretty cool! Its nutrient content is similar to sea salt (since they both originated from the sea). 

I use these two salts in fermenting, in cooking, in the bath, as a scrub, as salt lamps and also on the carpets to help deep clean them. 

Kimchi
This is a basic Kimchi recipe. There are around 187 different variations of Kimchi, this one uses Chinese cabbage, daikon radish and carrot. I have made this one sugar free and suitable for vegans and vegetarians as it is also seafood free.
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Ingredients
  1. 1 head of Chinese cabbage thinly sliced
  2. 1 daikon radish thinly sliced
  3. 2 carrots thinly sliced
  4. 1.5% weight sea salt/ pink Himalayan salt
  5. 10 garlic cloves
  6. 1 ½ inches fresh ginger
  7. 1 ½ tbsp. Korean red pepper
  8. 1tsp coconut sugar (optional)
  9. 1tsp Fish sauce or water
  10. 1tsp fish paste (you can also use seaweed)
Instructions
  1. Weigh cabbage, radish and carrot to work out how much salt is needed.
  2. Try and retain one of the out side leaves for later. Add the thinly sliced cabbage to a non reactive bowl (plastic or ceramic)..
  3. Weigh and add the salt to the vegetable in water. Mix into the cabbage with your hands to massage and work in the salt. Leave for 1-8 hours.
  4. Make the paste by adding the remaining ingredients to a mini chopper and pulsing until a paste.
  5. Drain the vegetables from the brine, taste to determine saltiness. (note the saltiness will mellow). Rinse if necessary.
  6. Wearing gloves, mix in the paste, massaging the vegetables.
  7. Add to your fido jar pushing the vegetables down with a wooden spoon, potato masher or fingers. You will notice the brine being created and rising up to the top of the cabbage.
  8. When all the vegetables are in the jar then you place the retained cabbage leaf on the top- this will ensure all the stray bits remain under the brine. You may weigh down the cabbage with either ceramic baking beads, marbles, rocks or a shot glass. This step is not compulsory but does help the first few days of fermenting as it makes it easy to continue to push the kraut down to keep the cabbage in the brine.
  9. Leave for 1-2 weeks on the counter and taste, depending on the temperature and humidity levels of your fermenting spot- leave for up to 28 days. Ferment to taste so continue to taste and then refrigerate when you like it!
Notes
  1. It is optional to use 1tsp fish paste, you can also use seaweed in the paste.
Loula Natural http://loulanatural.com/
 Mixing in paste Loula Natural

Here is my video on how to make the paste to add to your vegetables:

When it comes to flavoring your Kimchi the only limitations are what you have available!

You can add anything. Play with other root vegetables, using vinegar, fish sauce and other spices in your paste (like turmeric, cumin or coriander).

Kimchi is added to most foods, soups, noodles, stews, pancakes and so on. It is really nice mixed in to sauces like BBQ, mayo and ketchup. Kimchi is also delicious with cheese and also eggs…

Kimchi Cheese on toast Loula Natural

Coconut

Nutrient Fact File coconut Loula Natural

Coconuts are one of my favourite foods on the planet. They contain all of the nutrients required to grow and develop new life. Plus they taste so delicious! Known as a functional food- the health properties far outweigh their nutritional constituents. Not surprising it is referred to as “The Tree of Life”, a little like eggs, I like to refer to them as one of nature’s perfect packages. 

Coconut oil,

coconut flour,

coconut milk,

coconut yoghurt,

coconut water (fresh) 

Coconut water and coconut milk Kefir,

coconut ice-cream and

desiccated coconut are always in stock in my house!!

Charcoal is made from the husk 

Palm oil is made from the leaves

I love to add coconut to everything; here’s why;

coconut

The coconut palm grows throughout the tropics. The coconut palm thrives on sandy soils and prefers areas with ample sunlight and rainfall. They also need a daily temperature of around 20 degrees celsius.  The benefits of the coconuts meat and water contents span all the different varieties of the fruit that they yield. Most cultures where they grow use the products from the coconut to heal most ailments, and have done so for generations. Since they are always in season and grow all year round, they are one of the most incredible natural medicines. They are also easy and cheap to buy. Once you know how, they are also easy to open.

Young meat is jelly like and really sweet and more mature meat is whiter, firmer and less sweet. The water creates the flesh in layers, so the more flesh you have in your coconut the less water and vice versa. The flesh and the water have an amazing mixture of beneficial saturated fats, electrolytes (minerals ), vitamins (A, B’s and E) and amino acids (protein). See the full list here. Plus both have an intricate and balanced bacterial environment. All of this combined gives the coconut its wide range of benefits and health giving properties. A full list of all the claims for coconuts is found here and Bruce Fife’s book Coconut Cures is excellent.

coconut cures

Coconut can be eaten and the water can be drunk during pregnancy. Both are  repudiated to nourish mother and baby and may help even help with a ‘quick delivery’. The oil when rubbed into the skin can help prevent and heal stretch marks. It can also be applied direct to nipples to soothe chafing and heal wounds whilst breastfeeding.

The oil is also a safe and effective sunscreen for children and adults alike. The fat acts as a barrier, the bacterial elements are protective and balancing and the other nutrients in the oil can help to repair any damage the sun might have on the skin cells

When dehydrated in the hot summer months coconut water can help. Containing all the necessary electrolytes it can help get you back to balance. Combined with the bacterial properties to be able to absorb those nutrients, coconut water can also help with some digestive ailments and is a great drink to use whilst working out. However the pasteurization process the packaged water goes through kills off the bacteria. This makes the drink no better than any other pasteurized juice. I only advocate fresh coconut water, or consumption of coconut water that has been fermented- like kefir.

Lychee, Coconut Water Kefir

Coconut water also contains antimicrobial properties. It may be better to think of the bacteria as balanced in the body, after consuming fresh coconut. Therefore it is also great when suffering from bacterial imbalance (runny tummy!). It also helps to rehydrate after vomiting or diarrhea. 

The sugar and nectar from the flowers are also full of necessary nutrients to process the sugar (improving blood sugar levels and create energy). See my post on refined sugar to understand how this is beneficial. The fat and protein aspect of coconuts can also help slow down the digestion of sugars and therefore can help to balance sugar levels. The body is looking for fats in the diet to trigger satiety (feeling full). Coconut in recipes can help you to feel fuller for longer whilst having nutrients to nourish, repair and satisfy. 1 tbs Coconut flour can be added to baked goods to raise their nutrient profile. The fibre in coconut also helps to feed our internal bacterial environment– which further strengthens our essential internal bacterial balance.

More and more people are beginning to understand how important the coconut is to stabilizing blood sugar, lowering cholesterol, balancing hormones and generally healing. Because of its amazing natural sugar, fatty acids, amino acids combined with all the other nutrients in perfect ratios it is even used in some countries to replace blood plasma in an emergency and after operations.

oil pulling with coconut oil Loula Natural

Coconuts have been seen to help a diverse range of conditions, mostly due to their Medium Chain fatty acids.  Coconuts packs an eye-opening amount of calories and so many grams of fat (90% saturated). However when people advise you to avoid the product for these reasons their advice is misguided. People who include coconut products daily in their diet actually show a greater weight loss than those who don’t, they also report better skin health, muscle tone, energy levels, hormone balance and better moods. Here is my post on how amazing fats are- try to re-educate yourself  about what are a healthy fats and which ones are unhealthy. Coconut oil also plays a huge role in changing your body shape.

The fatty acids contained in coconut have a positive effect on the body as they are easily absorbed, have anti-microbial properties, can boost metabolism , enhance thyroid activity, reduces pain and swelling, improve digestion, boost immune system and improve skin, hair teeth and nails. Is there anything a coconut can’t help? 

You can make your own coconut water, kefirmilk, creamyoghurt , butter and vinegar very easily. I also do oil pulling, use it in my body scrubs (here and here), amazing used directly on the skin from birth (the oil can be absorbed through the skin) I use it in many cosmetics including hair masks, after swimming and sunscreen

Here are my recipes that include coconut; (how to open a coconut)

Oil Pulling

Coconut Milk

Coconut Cream/ Yoghurt

Lychee Coconut water kefir

Coconut Ginger Cookies

Coconut Lemon Thumbprint Cookies

Mint chocolate chip coconut ice-cream

Choco-coco milkshake

Coco-berry milkshake

Bulletproof Smoothie

Choco-coco ice pudding

Sunshine shot

Almond and coconut flour kefir pancakes

Bounty bars

Homemade chocolate

Vanilla butter fudge

Chocolate fudge

Cinnamon salty sweet popcorn

Coconut- oil popcorn

Banoffee Toffee

Real food icing sugar

Spicy Chai tea Concentrate

Beetroot brownies

Chicken and coconut soup

Body Scrubs

The ultimate kefir body scrub/bath salts

Pineapple and Ginger kefir-kolada

Coconut and carrotseed oil natural sunscreen

Indeed all of my Kefir and Kombucha is made from coconut sugar as seen in Culture Your Life

Also all of my recipes contain either coconut oil, flour or sugar. I also use coconut aminos instead of soy sauce and sell Cocobono sugar and oil here in Hong Kong.

Nutrient Fact File coconut Loula Natural Pin

How To; Ferment Sauerkraut

How To: Ferment Sauerkraut

Ferment Saurkraut Loula Natural fb

For my inspiration watch this;

Sandor Katz has taught me so much about fermenting… here is his book The Art of Fermentation. and here is his book Wild Fermentation and the link to his website.

Here is how I have tried to make sauerkraut- without a crock or any kind of fancy equipment! Just what I already have in the house.

Sauerkraut is cabbage that has been fermented. Normally made from finely shredded cabbage and salt. The salt preserves the cabbage for a few days while the probiotic bacteria begin to grow. Raw naturally fermented sauerkraut contains lactic acid and the living probiotic microorganisms that are beneficial to the digestive and immune systems.

Fermented cabbage has a long history of providing benefits for many different health conditions mainly because fermentation process increases the bioavailability of nutrients rendering sauerkraut even more nutritious than the original cabbage.

I have used a mix of half red cabbage and half white cabbage cause I love both. Cabbage is one of the cruciferous vegetables which may have huge benefits on the digestive and hormonal systems. The vibrant colour of red cabbage reflects it concentration of protective phytonutrients, far more than a green cabbage. This enhances the claims to health benefits such as dietary antioxidants and anti-inflammatory nutrients. Fermenting these (and adding a tablespoon of apple cider vinegar to potentially further enhance them) make these nutrients a powerful mix of goodness and healing for the body.

Here is the recipe with directions and I have photos to follow

Sauerkraut
A simple way to ferment cabbage using only salt and cabbage!
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Ingredients
  1. 1/2 head of red cabbage thinly sliced
  2. 1/2 head of white cabbage thinly sliced
  3. 1-2% of cabbage weight in sea salt/ pink Himalayan salt (I generally use 1.5% weight)
  4. Equipment;
  5. Bowl
  6. Mason Jar (or litre jar)
  7. Jar which will fit into the mouth of the mason jar or
  8. A ceramic crock/ glass fido jar with a wide opening with a plate on top to weigh down the cabbage
Instructions
  1. Try and retain one of the outside leaves of the cabbage for later, cut out heart of cabbage
  2. Weigh the cabbage and times the weight by 0.015 to find out 1.5%. Weigh out that amount in salt.
  3. Thinly slice your cabbage.
  4. Add the thinly sliced cabbage to a non reactive bowl (plastic, glass, stainless steel or ceramic).
  5. Add the salt and get your hands in there to massage and work in the salt. The cabbage will quickly become softer and wilted. You will start to see water collecting in the bottom of the bowl.
  6. Add to the mason jar/ceramic crock pushing the cabbage down with a wooden spoon, potato masher or your other jar. You can also just use your fingers. You will notice the brine being created and rising up to the top of the cabbage.
  7. When all the cabbage is in the jar then you place the retained cabbage leaf on the top- this will ensure all the stray bits remain under the brine. Push the smaller jar down and weigh down with either ceramic baking beads, marbles or rocks. This step is not compulsory but does help the first few days of fermenting as it makes it easy to continue to push the kraut down to keep the cabbage in the brine.
  8. Leave for 1 week and taste, depending on the temperature and humidity levels of your fermenting spot- leave for up to 28 days. Ferment to taste so continue to taste and then refrigerate when you like it!
Notes
  1. Ensure that the cabbage stays under the brine to reduce mold and mildew growth.
Adapted from Sauerkraut by Sandor Katz
Loula Natural http://loulanatural.com/
This is the basic recipe. You can play with flavouring your sauerkraut with turmeric, apple, caraway seeds, fennel seeds or carrot. 

Here are the baking beads I use to weigh down the smaller jar

baking beads

Here is the jar set up again-underneath the jar you can see the whole leaf of cabbage to keep the little bits under the brine.

picture of the kraut Loula Natural

Thank you to here for the tip about the whole leaf of cabbage. Once the fermentation has been going a few days I will remove the second jar and put a lid on the jar.

If you use a lid be aware you need to release the build up of carbon dioxide which is a product of all fermentation. Depending on the speed of fermentation (which as mentioned before- depends on the temperature and humidity levels in your fermentation spot) this may be daily.

I will post below what it looks like over the next few days and weeks.

DU5W3949

 

Isn’t it pretty!

To make things easier for you, here is my pdf printable notes for you to make it at home! Let me know what you flavour yours with…

Sauerkraut handout

Ferment Sauerkraut Loula Natural

If you love fermenting come and check out my collection of inspiration from around the web. Full of drinks, foods and everything bacteria! Let me know if you would like to be a contributor.

Follow Loula Natural’s board +Loula Natural’s Fermenting Inspiration+ on Pinterest.

Here is a great healing, fermented sauerkraut; Purple Cabbage and Apple Sauerkraut from A Harmony Healing

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