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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 

The post The key to making kimchi  appeared first on MyKitchen.

Stew this spicy Korean fermented cabbage (kimchi), blending its acidic flavour with the richness of eggs. Bulk it up by serving with rice, noodles or bread. 

Braised kimchi eggs 

Serves 2 

Ingredients

2½ cups kimchi
½ cup passata or chopped tomatoes
2-3 Tbsp water
½ Tbsp brown or coconut sugar
Salt and milled pepper
2 baby cabbage leaves 
2-4 large eggs, separated (keep yolks whole) 

For serving 

2 spring onion, sliced
1-2 radish, sliced
Toasted sesame seeds
Fresh coriander
Lime wedges 

Method

1. Drain kimchi, reserving the juices, and chop finely. 
2. Combine chopped kimchi, kimchi juice, passata or tomatoes, water, sugar and seasoning. Divide between 2 medium oven-safe bowls. 
3. Using a ladle, create a hole in the centre for eggs, and place egg whites into the cavity.
4. Cover with foil and air-fry at 190°C for 15 minutes. 
5. Uncover and add egg yolks on top of egg whites, cover and continue cooking for another 5-8 minutes.
6. Remove and top bowls with spring onion, radish, sesame seeds and coriander. 
7. Serve kimchi egg bowls hot, with limes on the side. 

Words & recipes: Liezl Vermeulen 

Photographs: Zhann Solomons 

The post Braised kimchi eggs recipe appeared first on MyKitchen.

We share our favourite iconic flavour duos to add that special zing to your dish, plus some intriguing and unconventional combos to try. 

Soy & apricot glazed snoek  

SERVES 4  

This works well with any type of sustainable white fish, such as hake or kingklip.   

Ingredients 

1 fresh or frozen snoek, butterflied (defrosted, if using frozen) 
2 lemons, sliced 
Salt and milled pepper
2 Tbsp butter 
¼ cup soy sauce 
¼ cup apricot jam 
1 Tbsp lemon juice 
1 tsp chilli flakes 
Lemon wedges, for serving 
Fresh coriander, for serving 

Method 

1. Preheat oven to 180°C or prepare medium-hot coals on the fire. 
2. Place a layer of lemon slices (about 10) on a foil-lined baking tray or braai grid and top with the snoek. Season. 
3. Melt butter, soy, apricot jam, lemon juice and chilli flakes in a pot. Whisk until smooth and combined. 
4. Brush fish lightly with the sauce, reserving the rest for basting while cooking. 
5. Bake or braai snoek for 20-25 minutes, basting with the glaze every 4-5 minutes. 
6. Serve fish hot, drizzled with any remaining glaze and garnished with lemon wedges and fresh coriander.

Salty and Sweet

– Combine equal parts soy and apricot jam and coat chicken pieces, steaks or veggies with mixture. Oven bake or braai until cooked to perfection.
– Drizzle egg fried rice with a generous helping of soy. Toss in spring onion, chopped Turkish apricots and garlic. Serve with a crispy fried egg.
– Add soy and chopped Turkish apricots to your meatball mixture before shaping. Cook until golden and glaze with equal parts soy and apricot jam. 

Cabbage & cauliflower kimchi  

MAKES 1L 

Kimchi is a traditional Korean condiment made by salting and fermenting vegetables with an array of seasonings.  

Ingredients 

1kg green cabbage, cut into large chunks and leaves separated 
2 heads cauliflower, broken into florets 
¾ cup coarse salt 
1 cup water 
3-4 carrots, peeled and cut into matchsticks 
2-3 stalks celery, cut into matchsticks  

FOR THE PASTE  

¼ cup fish sauce or soy sauce 
6cm knob fresh ginger, peeled and sliced  |
5 cloves garlic 
5 tsp chilli paste 

Method 

1. Place the cabbage and cauliflower into two dishes, spread them out then divide the coarse salt and water between the two dishes. 
2. Massage the salt and water into the veggies, cover and set aside for an hour. (this draws out the moisture). 
3. Toss the veggies and massage again – you’ll notice they’ll start to go slightly limp. Set aside for another hour.
4. Rinse the vegetables thoroughly to remove all excess salt. 
5. Combined the rinsed veggies with carrots and celery in a bowl. 
6. Blitz paste ingredients until smooth. 
7. Toss the paste through the vegetables making sure to coat evenly. 
8. Transfer the kimchi mixture to a sterilized jar. Push mixture down to pack it tightly. A bit of liquid should rise to the top and cover the veg. 
9. Loosely place a lid on top – don’t screw it on completely as the kimchi needs to breathe.
10. Leave at room temperature in a dark place for about 4-6 days. When bubbles appear and the kimchi taste is to your liking, refrigerate and use within 2-3 weeks.

Kimchi and Cheddar toasties  

SERVES 2 

The combination of the slightly salty and spicy kimchi paired with a good mature cheddar is a sure winner! Try this on pizza or in a braaibrodjie cooked over the coals.  

Ingredients 

2 Tbsp softened butter
4 slices regular white bread, ciabatta or sour dough 
Glug olive or canola oil 
¼ cup cabbage & cauliflower kimchi 
1 cup grated mature Cheddar   

Method 

1. Butter one side of each slice of bread. 
2. Heat a large pan and drizzle with oil. 
3. Place two slices of bread, buttered side down into the frying pan. 
4. Top with kimchi and sprinkle with cheddar cheese. 
5. Place remaining bread, buttered side up on top of filling to enclose. 
6. Toast for about 2-3 minutes per side until golden and the cheese has melted. 
7. Serve immediately with an extra helping of kimchi.

Mushroom & marmite lamb stew with herbed dumplings  

SERVES 6 

The addition of marmite and mushrooms provides enough umami flavour that beef stock is no longer needed.  

Ingredients 

Salt and milled pepper 
2kg lamb neck or knuckles 
¼ cup cake flour 
3 Tbsp canola oil 
2 onions, chopped 
2 carrots, chopped 
2 celery stalks, sliced 
3 cloves garlic, chopped 
1 punnet white button mushrooms, roughly chopped 
3 Tbsp Marmite 
1 Tbsp tomato paste 
1 tsp brown sugar 
3 cups water
2 bay leaves 
2 Tbsp fresh parsley, chopped 
1 lemon, juiced 

FOR THE HERBED DUMPLINGS  

2 cups cake flour 
4 tsp baking powder 
2 tsp sugar 
Salt and milled pepper 
3 Tbsp fresh parsley, chopped 
2 Tbsp butter 
1½ cups milk or buttermilk 

Method 

1. Season the lamb and coat each piece with flour. 
2. Heat 2 Tbsp oil in a large ovenproof pot and brown lamb in batches for about 3-5 minutes per side. Remove from pot. 
3. Heat remaining oil in the same pot and fry the onion, carrots, celery and garlic for about 2-3 minutes. 
4. Add mushrooms and cook for a further 3-5 minutes. 
5. Stir through marmite, tomato paste and sugar and cook for 2-3 minutes.
6. Add water, bay leaves and return lamb back to the pot. 
7. Cover with a lid and simmer over a low heat for about 45-50 minutes, stirring often. 
8. Remove bay leaves and stir through parsley and lemon juice. 
9. Preheat oven to 180°C. 
10. For dumplings, combine dry ingredients and herbs in a large bowl. 
11. Rub in butter using your fingertips until it resembles coarse breadcrumbs. 
12. Stir through the milk or buttermilk to create a thick batter. 
13. Drop tablespoonfuls of batter onto simmering stew. 
14. Cover with a lid and transfer to the oven. Bake until dumplings are cooked through, about 15 minutes. 
15. Serve the stew while hot, scattered with fresh herbs and lather dumplings with some butter if you like.

The Umami Powerhouse 

– Pan-fry mushrooms until golden and stir through marmite. Add onto toasted bagels and top with creamy scrambled eggs.
– Fry mushrooms, garlic and spring onion in a pan. Add marmite and cream and toss through cooked spaghetti. Top with a grating of fresh Parmesan and fresh herbs.
– Stir cooked mushrooms, marmite and grated Cheddar into cooked pap or polenta. Shape into balls, crumb and deep-fry for a moreish snack.

Words: Chad January

Photography: Fresh Living Magazine

Also read: Flavour-packed recipes for a red hot summer 

The post Iconic and unconventional flavour duos to try appeared first on MyKitchen.

Find the perfect balance of healthy and delicious with these hormone-balancing chickpea fritter and kimchi cabbage wraps.

SERVES 4 // COOKING TIME 1 hour 10 min

INGREDIENTS
For the chickpea fritters
400 g cooked chickpeas (±½ cup dried)
¾ cup chickpea flour
1 egg, whisked
Pinch cayenne pepper
Salt and black pepper
Vegetable oil, to fry
For the quick kimchi
1 tsp salt
1 cup boiling water
1 cup shredded cabbage
1 onion, peeled and finely chopped
1 garlic clove , peeled and grated
½ tbsp peeled and grated ginger
2 tsp sugar
2 tsp sesame seeds
1 tsp chilli flakes
1 tsp sriracha
1 tsp soy sauce
To serve
12 cabbage leaves

METHOD
For the chickpea fritters
1. In a bowl, roughly mash the chickpeas with a fork. Mix in the remaining ingredients (except the oil).
2. Heat 1 cm oil in a pan and fry spoonfuls of chickpea batter for a few minutes on each side, until golden brown.
For the quick kimchi
1. Dissolve the salt in the water. Submerge the cabbage and leave for 10 minutes. Turn over, then leave for a further 5 minutes. Rinse thoroughly.
2. Whisk together remaining ingredients. Add the cabbage, then leave for 30 minutes.
To serve
1. Fold a cabbage leaf in your hand like a taco shell. Fill the cabbage wraps with kimchi and chickpea fritters.

Recipes & styling: Amerae Vercueil
Photography: Andreas Eiselen // HMimages.co.za

Serve your chickpea fritter and kimchi cabbage wraps with these yummy sweet potato fries and smoky mayo.

The post Chickpea fritter & kimchi cabbage wraps appeared first on MyKitchen.