How to Make Kimchi
Ingredients: One head of Napa cabbage, 50g salt, 30g sugar, 50g chili flakes, 20g ginger, 30g garlic, one apple, one pear
Instructions: 1. Cut the cabbage in half lengthwise, wash it, and place it in a suitable basin. Fill it with lukewarm water, around 30°C. The water must completely cover the cabbage (or it will spoil). Sprinkle with salt and let it marinate in a place with a temperature of 0~10°C for one week. 2. Chop the apple, pear, and ginger into small pieces and put them in a food processor along with the garlic to mince, then set aside. 3. Pour hot water over the chili flakes, stirring continuously until it becomes a thick paste. 4. Combine the prepared chili paste with the pear, apple, garlic, ginger, and sugar, and mix well. 5. Take the marinated cabbage out of the basin and drain off all the water. 6. Apply the prepared sauce evenly, layer by layer, all over the cabbage, making sure every part is coated. 7. Find an airtight container, place the coated cabbage inside, and seal the lid tightly. 8. Store it in an environment with a temperature of 0~10°C for half a month to ferment. Kimchi can be used in fried rice, stir-fried with potato slices, mixed with noodles, or used in cold noodles, and is delicious in many other ways.
The Nutritional Value of Kimchi
1. Nutritional Characteristics of Napa Cabbage
First, let's look at the nutritional value of Napa cabbage itself. Napa cabbage is a staple vegetable for us in Northeast China during the winter and plays an indispensable role. In the cold winters of my childhood, besides radishes, it was just cabbage. Cabbage is a true hero in the Northeast. It is rich in vitamin C, B vitamins, and minerals, making it our primary source of vitamin C in the winter.
2. Nutritional Characteristics of Kimchi
1. B Vitamins: After fermentation, the vitamin content of Napa cabbage increases, especially B vitamins. B vitamins are crucial for our bodies, as their participation is required in the metabolism of almost all three major energy-providing nutrients (protein, fat, and carbohydrates). 2. Lactic Acid Bacteria: As fermentation progresses to its optimal state, the amount of beneficial lactic acid bacteria increases. These are probiotics that offer many health benefits, particularly for maintaining intestinal health. They not only increase the number of beneficial gut bacteria but also inhibit the growth of harmful bacteria. A healthy gut can prevent many diseases. 3. Nitrites: Many people worry that pickled vegetables will contain nitrites. Let me assure you, there is no need to be overly concerned about this. In well-fermented pickles, the nitrite content decreases. The real danger is eating it before the fermentation is complete.
3. When is Kimchi Ready to Eat?
Some people think that after about 12 hours of pickling, the cabbage is still quite fresh and might be a good time to eat it. This idea is wrong. At this stage, the nutritional content of the cabbage decreases, while harmful substances (like nitrites) increase. Therefore, it is not suitable to eat the pickle at this time. Others say it's ready to eat after 3 or 4 days, when the flavor has seeped in and the texture is good. This is also a big mistake. At this point, the nutrient content is at its lowest, and harmful substances are reproducing rapidly. This is the absolute worst time to eat it. When kimchi has been pickled for more than half a month, under the action of beneficial bacteria, the nutrient content increases while harmful substances gradually decrease. This is when the texture is best and it also contains beneficial bacteria (such as lactic acid bacteria).
4. Can You Eat a Lot of Kimchi?
Since kimchi has so many benefits, let's just eat as much as we want.
This is also wrong. No food should be eaten in excess, and you certainly can't eat it every single day, for every meal. First, kimchi is very spicy, and many people cannot tolerate it. Some people can handle a lot of chili, but their stomachs cannot. Secondly, it is a pickled and salty food, and its salt content is very high. In comparison, a serving of kimchi can have several times more salt than a serving of stir-fried cabbage. Nowadays, many people suffer from high blood pressure due to excessive salt intake, especially in the Northeast. This is a result of dietary habits. Due to the living environment, most people in the Northeast have developed the habit of eating pickled vegetables with every meal. The Chinese Nutrition Society recommends that daily salt intake should not exceed 6g, yet the average salt consumption in the Northeast has already reached over 20 grams. Therefore, pickled and salty foods must be consumed in moderation. "There is nothing good or bad in itself; excess is a disaster." The old saying must have its reasons. Therefore, we should neither completely reject kimchi nor eat it in large quantities. Moderation is key.