For this instuctable I am going to show you how to make, the benefits of & science behind Kimchi . It's cooking science :) Hope You enjoy.
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Step 1: The Benefits of Kimchi
Kimchi is a traditional fermented Korean delicacy which is made from vegetables including cabbage and a range of spices and seasonings. It is the national dish of Korea and has been a staple of their food since ages.
Health benefits of kimchi include improved cardiovascular health and digestive system. It is loaded with antioxidants which help prevent and facilitate healing in medical conditions like cancer, diabetes, obesity, atopic dermatitis and gastric ulcers. The flavonoids and probiotics-rich kimchi helps to combat aging, maintain healthy levels of cholesterol and strengthen the immune system.
Kimchi is a low-calorie, high fiber and nutrient –packed side dish, which includes a range of vitamins such as vitamin A, vitamin B1, vitamin B2 and vitamin C. Kimchi is also rich in essential amino acids and minerals such as iron, calcium, selenium. Kimchi provides an additional benefit of probiotics as well in the form of lactobacillus bacteria. Lactobacillus bacteria present in Kimchi is valuable against yeast infections. It contains numerous healthful components including capsaicin, chlorophyll, carotenoids, flavonoids and isothiocyanates with low amount of fat and sugar.
Kimchi possesses anti-mutagenic, anti-bacterial, anti-carcinogenic properties. The American healthmagazine has ranked kimchi among the world’s five healthiest foods. The wealth of strong antioxidants and healthy bacteria in kimchi encourages the production of collagen which aids in improving skin elasticity, retarding skin aging and promotes healthy and youthful skin. Kimchi helps to combat nutrient depletion and helps build stamina .
Step 2: The Science Behind
Kimchi uses lactic acid fermentation:
Lactic acid fermentation is a biological process by which glucose and other six-carbon sugars converted into cellular energy and the metabolite lactate. It is an anaerobic fermentation reaction that occurs in some bacteria Lactic acid fermentation is used in many areas of the world to produce foods that cannot be produced through other methods (like yogurt and sauerkraut)
Step 3: What You Need
• 1 medium head napa or green cabbage
• 1 bunch of green onions
• 1 cup carrots
• 1-2 TBS ginger root
• 3-6 cloves of garlic
• 1/2 tsp. (or more depending on taste) red pepper flakes
• 1 TBS sea salt
• 1/4 cup water
• Large mixing bowl
• Small mixing bowl
• 1/2 gallon Mason jar
• 1/4 cup measuring
• cutting board
• garlic mincer
• cloth (or plastic wrap to cover large bowl)
First chop the green onions, and shred the cabbage. Then grate your carrots and ginger. And mince your garlic.
Step 5: Combine the Ingredients
Now combine all of your ingredients in your big bowl and mix. Now cover for 30 minutes. After the 30 minutes wash your hands and squeeze and mash the ingredients so it gets all juicy.
Now transfer all of the ingredients into your Mason jar and press it down so all the juice comes to the top covering the Kimchi (make sure to leave 1 inch of space at the top). Put lid on tightly and let sit on your kitchen counter for 3-7 days (every day open the lid to release some of the gasses). Test after Day 3 for desired doneness. It should have a pickled taste. The level of “done-ness” you like and the level of sourness you like are individual preferences. When done, store it in your refrigerator. Kimchi can last for up to 2 to 3 years in your refrigerator. You’ll know if it’s finally gone bad if there is mold or if it tastes somewhat tart and fizzy. But if you're like me and you love it, it probably won't last more than a few days. I would suggest starting another batch on your counter as soon as you put one in the refrigerator because you'll never want to be without it.
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