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Kimchi is all the rage! We break down the science behind the good-for-the-gut fermented food and all the ways it can enhance your meals as well as your health. 

Kimchi is a Korean staple that has been around for millennia. This fermented pickle is often seen on most dinner tables as a side to any main dish, or simply accompanied by rice. Today kimchi takes over 200 forms but regardless of the main ingredient or spice that differentiates one from the next, it symbolises more than just food. Kimchi represents the essence of Korean culture and history.  

This dish came to be out of the pure need for survival. The long, cold winters meant food would not last long, and farmers needed a way to ensure their produce would not go to waste. Over time, it was realised that by adding salt and bottling food, a process that encouraged the growth of beneficial bacteria, food could be preserved through fermentation for extended periods. 

In the last 5-10 years, kimchi has become a buzz word in the western world. It’s been labelled as one of the world’s healthiest foods due to its incredible levels of fibre, essential vitamins, minerals and antioxidants that all contribute to the functioning of the body in endless ways.  

Kimchi is made through the process of fermentation. Tiny bacteria living on fresh food break down the food’s sugars into acids through the absence of oxygen. With kimchi, for example, fresh cabbage is chopped up, added to a large bowl and covered with a salty brine. This salt assists the bacteria by drawing out all the water within the cabbage, releasing sugars. The bacteria already living on the cabbage then feed on these sugars, thus beginning the fermentation process.  

After rinsing, flavour is added through pastes, sauces, spices and extra ingredients massaged into the cabbage. It is then packaged and sealed away from the workings of oxygen – this is done so that the bacteria is able to continue doing its job. After only a few days, the kimchi will be ready for sampling, but it can also be left to ferment for a few more months. The taste of kimchi tends to vary depending on ingredient, flavouring and length of fermentation but it is generally fresh, packing a punch of acidity and saltiness. It can be spicy, umami, garlicky, zesty -the options are endless!  

Patience for progress 

After 3 days: Tap the jar to see if any bubbles rise to the top – this is an indication that the fermentation process is doing its thing. Taste and smell for tanginess: Looking for more punch? Allow to ferment outside the fridge for an additional two to three days before returning to the fridge.   

Once it’s stored in the fridge, do another taste test: The kimchi will continue to ferment in the fridge at a much slower rate. The level of spiciness will mellow down.   

Ferment frenzy  

Keep an eye out for these fermented gut-loving foods.  

Sauerkraut – Made from cabbage, this is less complex and spicy than kimchi and is fermented significantly longer.  

Kefir – A fermented drink made using milk and kefir grains. Kefir grains contain tons of micro bacteria and yeast which are fermented to make kefir.  

Kombucha – A sweet cold drink made using tea and what is called a “scoby”. Scoby is another type of live culture made from bacteria and yeast. Combined with the sugar in the tea, over a few months it produces the distinctive carbonation kombucha is famous for.  

Miso – A paste made from fermented soybeans used in Japanese cooking -perfect for creating that incredible umami flavour.  

Sourdough – Made from flour, water, salt and a culture called “sourdough starter”, real sourdough bread gets its nutrition from the wild yeasts and lactic acid in the starter.   

Pickles – Not all pickles are fermented (this is because many of them are only made with vinegar). Look for pickles jarred in a salt brine.   

Yoghurt – This food is filled with healthy bacteria that balances out the body.  

Kimchi & rice pancakes with garlicky greens  

Serves 3-4  

Serve with Kewpie mayonnaise (Japanese mayo) to cut through the spice.   

Ingredients 

For the pancakes  

1 onion, grated 
2 cloves garlic, finely chopped 
1 1/2 cups homemade or store-bought kimchi 
3 eggs 
1 Tbsp soy sauce 
4 spring onions, sliced 
2 cups cooked brown basmati rice 
3/4 cup cake flour 
Salt and milled pepper 
Oil, for frying  

For the greens  

1 Tbsp sesame oil 
1 Tbsp canola oil 
150g tenderstem broccoli 
200g baby pak choi 
200g fine green beans 
2 cloves garlic, sliced 
Handful sesame seeds, for serving 
Sliced red salad onions, for serving  

Method 

1. Fry onion until softened, about 6-8 minutes. 
2. Add garlic and fry for another minute. Set aside. 
3. Drain kimchi, reserving liquid, then chop into small chunks. 
4. Combine kimchi in a mixing bowl with 2 Tbsp preserving liquid and fried onion mixture. 
5. Add remaining pancake ingredients to create a batter. Season. 
6. Heat 1 Tbsp of oil in a pan over medium heat. Add a ladle of the batter and swirl the pan to spread it over the base. 
7. Fry pancake for about 3-5 minutes per side until crisp. Drain on kitchen paper and season. Set aside. 
8. Repeat with remaining batter. 
9. In a separate pan, heat sesame and canola oil. 
10. Flash-fry greens with garlic for 2-3 minutes until slightly wilted. 
11. Serve pancakes topped with greens, sesame seeds and salad onions. 

Words: Sjaan van der Ploeg  

Recipes & photography: Fresh Living Magazine 

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Pro chef Liziwe Matloha shows us how to make her famous gemere. This local drink is a delicious ginger beer refresher – perfect for summer!

MAKES 5 L // COOKING TIME 15 min, plus 1-2 days for fermentation

INGREDIENTS
100 g ground ginger
1 tsp cream of tartar
1 tbsp instant dry yeast
5 L warm water
200 ml lemon juice
2 cups brown sugar
20 raisins

METHOD
1. In a clean bucket with a lid, add the ginger, cream of tartar and yeast. Stir until well combined.
2. Add half the water, and lemon juice, and whisk everything together until well-combined. Add the rest of the water.
3. Pour the sugar into the mixture and allow it to sink to the bottom. Do not stir.
4. Add the raisins and close the lid tightly.
5. Set aside in a slightly warm place overnight (preferably 2 nights) to ferment. Once the raisins have floated to the top, the gemere is ready to drink.
6. Strain through a sieve and chill before enjoying with ice and slices of fresh lemon.

Liziwe’s Top Tip:
Keeping the sugar at the bottom and not stirring stalls the dissolving process caused by the yeast, so you don’t have to keep adding more while the gemere ferments.

Styling: Elizabeth Mackenzie
Photography: Andreas Eiselen // HMimages.co.za

For an extra quick and delicious local recipe, try our DIY ginger beer.

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Skip your usual battered fish recipe and try this gut-friendly walnut crusted hake with apple cider fermented radishes.

SERVES 4 // COOKING TIME 55 min, plus fermenting

INGREDIENTS
For the apple cider radishes
1 cup apple cider vinegar
½ cup apple juice
4 tbsp honey
1 star anise
3 cardamom pods, crushed
¼ cinnamon quill
1 tsp salt
20 radishes, thinly sliced
For the walnut crusted hake
½ cup walnuts, crushed
½ cup desiccated coconut
Handful chopped thyme
800 g hake fillets
1 egg, whisked
3 tbsp olive oil
1 lemon, sliced

METHOD
For the apple cider radishes
1. Bring the apple cider vinegar, apple juice, honey, star anise, cardamom, cinnamon and salt to a simmer in a small pot. Cool before pouring over radishes.
2. Leave out of the fridge for 5 hours or 1 day to ferment.
For the walnut crusted hake
1. Preheat oven to 180°C.
2. Combine walnuts, coconut and thyme.
3. Brush the top of the fish with egg and press in nut mixture. Drizzle with olive oil.
4. Bake for 20 minutes, until golden and the fish is cooked. Serve with the radishes and slices of lemon.

Recipe & styling: Chiara Turilli
Photography: Andreas Eiselen/HMimages.co.za

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Food trends pop up into our lives all the time. Some stick around but others faze out. We’re delving into 5 healthy food trends that you should include in your life and make sure that they stay!

By Ulisha Moodley

1. FOOD BOWLS

These Insta-worthy and aesthetically pleasing food bowls are quite unavoidable, which is actually a good thing because they are nutritious and filled with delicious ingredients. These divine one-bowl wonders range from fruit-filled acai bowls to Hawaiian poke (fish or tofu) and whole-grain bowls.

TRY IT: Chickpea and sweet potato buddha bowl

2. FERMENTED FOODS

Fermented foods are causing quite a buzz in the food industry right now. Products such as kombucha, sauerkraut, kimchi, apple cider vinegar and kefir have multiple digestive health benefits and are loaded with probiotics. So the next time you’re in the shops, buy one of these. You’ll be quite impressed!

3. COLLAGEN POWDER

From taking care of joint and muscle health to improving digestion and being an excellent protein source, collagen is also great for skin care and anti-aging. However due to natural aging, the production of collagen decreases in our bodies. So to ensure that you get a daily dose of collagen, add 1 or 2 tbsp of collagen powder to your smoothie, in soups or in bone broth.

4. COCONUT FLOUR

If you thought the popularity of coconut ended with coconut oil and coconut water, you’re mistaken. Coconut flour is a great and healthy alternative to add to baked goods. It will also give your dish a more decadent, nutty flavour. Coconut flour is gluten-free and packs 5 g of fibre per 2 tbsp, with only 2 g of total and saturated fat.

TRY IT: Buckwheat and coconut flapjacks

5. TAHINI

I guess you could call tahini the Middle Eastern brother of peanut butter because this gem has become a staple in many kitchen cupboards. Used in smoothies, raw bars, salad dressing and even in cocktails, tahini is made from sesame seeds so it’s perfect for people who have nut allergies. The benefits include immune-boosting, regulating blood pressure and cholesterol properties, and it also improves skin health.

TRY IT: Quinoa and tahini roll-ups

Header image: @wholefoodshouse// Instagram

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