Kim Chi / Fermented Veggies
Kim Chi is a Korean version of sauerkraut includes ginger, chilis, garlic, as well as added greens like dandelion to create a hearty and satisfying addition to any meal. Fermented vegetables have been part of many cultures for thousands of years. They are undoubtably one of the richest sources of probiotics whose benefits far out weighs anything you can buy in a capsule!
The only food for the beneficial flora in the colon is the fiber from fruits and vegetables. Without a diet rich in these foods colon health suffers. Fermented vegetables are the quickest and surest way to restore health to the digestive system.
Making Fermented Vegetables in small batches is made easy with the help of glass weights made by Solgit, available online, I purchased mine through Amazon.
I found an article reviewing the best lids for fermentation as I have always made my Kim Chi and Sauerkraut in my large ceramic crock. I tired two versions in a test run, the glass weights by Solgit and Sauer System Lids. The Sauer System lids did not apply any weight to the veggies therefore the liquid did not cover the veggie mixture leading to contamination...mold and fungus! Systems like the plastic lid require the addition of water to the veggies...just way to fussy for me.
The glass weights are perfect. I made several test batches with them and they were all successful! They are the hands down winner in my book.
Making fermented vegetables is a step by step process. Doing the small jars makes it not very time consuming.
My first trial small batch only took me 5 minutes to chop the veggies and place them in the jar!
Another few minutes to season after two days and that's it!
Flavor combos are limitless! But, some folks like the fermented flavor just as it is with nothing added.
Here are so me of my favorites...
Add to the mix chili powder, chili flakes for a little more heat, powdered or fresh garlic, minced ginger. Traditional kimchi has anchovies added, I skip that addition. Amount of spices and herbs used will depend on the size of the jar.
For the 24 -32 oz jars approximately...
1 teas chili powder
A few shakes of chili flakes
A dash of cayenne if you really like it spicy
1/2 teas garlic powder or 1 clove minced fresh garlic
Cilantro, dandelion greens are an excellent addition to the Kim Chi flavor profile.
Carrots added with the initial ferment add a sweetness to this spicy ferment.
Beets and Purple Cabbage
Add onions after initial ferment, go easy on this choice, they can easily over power the flavor.
Dill or pickling spices work well with this combo
Black pepper is good also.
Beets, Carrots and Bell Peppers (red and yellow make for a nice color combo)
Season with black pepper, finely minced tangerine or orange peel is great in this combo
Bok Choy and White Onion
With this blend go easy on the onions, fermenting really brings out the pungency of onions
When ready to season I really like just the addition of dill and celery seeds to this blend. It's a bit like dill pickles!
Purple or Green Cabbage - A More Traditional Sauerkraut Version
Ferment only the cabbage, no additional veggies.
Season with caraway seeds and coriander for the traditional Euro style sauerkraut flavor.
Beets with Celery
This is a great combo! The bitter saltiness of celery balances the rich sweetness of beets.
Fresh Anise is also a good addition to this combo at the initial fermenting stage.
Flavor with any seasonings that appeal to you such as...
Anis leafy portions
Dill leafy portions or seeds
You will soon find your favorites! It's my belief that proper response to the foods we eat should be an overwhelming YUM!
Tasty fermented veggies will add the YUM to almost any dish you add them to. Eat them as aside dish with eggs, baked potatoes or add to a salad. Great on tacos and sandwiches or eat with crackers or rice cakes. Regular consumption of fermented veggies will improve digestion and elimination a secret long known by the cultures whose use of fermented veggies goes back in history literally thousands of years!
The Ball Mason Jars are available on-line through Amazon and are also sold at
Ace Hardware Stores, Walmart and most regular grocery stores.
A classic, you'll find many uses for these jars!
Spring Leeks and Spinach Salad
As a part of the Bridge to Health of our Bridge to Health Spring Cleaning Seasonal Detox we are focusing on spring green vegetable. This week I created this semi-warm salad with leeks and spinach. This salad only took 20 minutes to prep including time to take pics and post to Instagram!
2 whole leeks, thinly sliced. Be careful to make sure you have cleaned the sand out that catches between the leaves.
1 cup bone broth, chicken or beef, or vegetable broth, your choice
10 - 12 mini-bell peppers, roasted and sliced
4 cups of spinach in a large salad bowl
6 - 8 kumquats, a wonderful sweet and sour fruit that brings a brightness to any dish you use them in.
Roast the peppers first. We use an old BBQ warming rack, but there are roasting racks you can buy on-line
Slice the leeks and place in a wok or large frying pan with the broth. Steam stir fry with no oil until softened
Remove the peppers from the grill, and soon the leeks from the fire.
Place the leeks in a bowl to cool and
Slice the peppers into rings.
Thinly slice the kumquats
Toss peppers, leeks, kumquats and spinach in the bowl with the dressing below and serve with the dressing below, or any dressing of your choice.
Juice of one large or two small grapefruits a sweeter variety if you have it. If not add a bit of raw honey to taste.
1 bunch of cilantro finely chopped and then mulled in pestle to release it's full flavor.
3/4 cup of oil of your choice, avocado, walnut or olive oil are all good choices
1/4 cup of rice vinegar
Salt to taste
Place all ingredients in a mason or ball jar with the lid tightly in place, shake until emulsified, then pour over the salad.
For the Detox we are eating only fresh fruits and vegetables, but this salad is excellent served with steamed rice, quinoa, rice cakes or any whole grain cracker of your choice. Adding some walnuts as a topper will bring more texture. Any nut or seed you like would be good!
Passing on my experience with natural foods and sharing recipes from others as well.