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 rachel@thesweetfarm.com.

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.