# Introduction on fermented food Fermented foods are good because they: - Support gut health with probiotics - Boost nutrient absorption and reduce anti-nutrients - May benefit mood and immunity via the gut-brain connection # DYI Kimchi recipe - **Important note :** Kimchi made with non-iodized salt and without anti-caking agents, plus using mineral water (chlorine-free), significantly speeds up fermentation. - **Ingredients** - 1 medium to **large napa cabbage** (about the size of a football) - You can also use white or red cabbage, even if it's less common for kimchi. - About 1/8 cup of salt - 1/2 c red pepper flakes (NOT crushed red pepper powder) - Gochugaru is the name of the Korean spice that gives it a peculiar taste - If you can't find any, use Cayenne pepper flakes in a smaller amount, as they are often spicier. It's not the same, but it's still good (Recipe in French: [Source](http://christelleisflabbergasting.com/2017/01/kimchi-maison-facile.html)) - 2 Tbsp minced garlic - 1 Tsp minced ginger - About 5 **green onions** - About 1/8 cup of sugar (to feed the ferment, you won’t actually get sugar in your final product) - 1 Tbsp fish sauce (totally optional) - **Process** 1. Cut the cabbage leafs into smaller pieces 2. Mix them with the other ingredients 3. **Fill your jars (glass):** pack it tightly to remove air pockets and topped with a large cabbage leaf to limit air exposure 4. **Once your jar is filled**: seal it well, leaving some space at the top. This gap is important because as fermentation begins, gases will form. 5. Later - **Within two days at room temperature, you’ll notice bubbles**: a sign that the microbes are alive and active. These gases can push the vegetables upward and even cause the liquid to overflow if the jar is too full. - **After a couple of days**, transfer the jar to the refrigerator to slow down the fermentation. - **After one week**, you’ll already get that nice tangy flavor. Between two and three weeks, the kimchi reaches its peak—flavorful, complex, and rich in probiotics. => **EAT IT** - **Warning - Beyond three or four weeks**, it becomes noticeably more acidic. - **Keep in mind**: fermentation speed can vary based on several factors like temperature and ingredients. - **Why prefering two small jars instead of one large oneN** - Opening a jar exposes it to air, which speeds up fermentation and shifts the flavor from fresh and tangy to more aged and intense. - The crisp fizz and gentle acidity can turn into something sour and earthy—though some people actually enjoy that stage! - If you have two small ones: you can keep one sealed longer, preserving its freshness. - **How to store the kimchi?** - Kimchi should be stored in a cool place—ideally the refrigerator. - **Good recipe in French with images**: [Du kimchi authentique pour les non-initiés (et les initiés aussi) - La Table de Diogène est Ronde](https://etrangerecuisine.canalblog.com/archives/2017/02/12/34925581.html) # Ressources - Recettes - Aliments fermentés (in French) [[Dossier Special-recettes-aliments-fermentés.pdf]]