Kimchi

This wonderful spicy dish is a staple in Korean cuisine, served often as part of the 'banchan' (appetizers), or incorporated into recipes such as kimchi stew, kimchi soup, kimchi pancakes, etc. It is low in calories, high in dietary fibre and aids digestion. One serving provides 50% of your daily recommended dose of vitamin C and carotene. The addition of vegetables obviously contributes to the good levels of vitamins and minerals too. The fermentation process creates lactic acid, including lactobacillus kimchi, a probiotic that provides the ecosystem of the human gut with beneficial bacteria, helping to alleviate diarrhoea, IBS symptoms, etc.

It's best to make the kimchi at least a week before you plan to eat it.

Yield: 1 x 2 litre jam jar of kimchi Preparation time: 10 minutes Fermentation time: 24-48 hrs plus 2+ weeks

Ingredients:

1 chinese cabbage (napa cabbage) 2 carrots, grated 1 white radish (daikon) cut into thin matchsticks 1 bunch of spring onions, cut into 2cm pieces, halved lengthways 6 garlic cloves, minced 2 cm piece of fresh ginger, minced 4 tsp of nori flakes 4 tsp of shichimi togoarashi (or Korean chilli powder) 12 cups of spring or filtered water 4 tbsp of salt

Equipment: 2 litre jam jar with airtight seal/lid 1 Large plate 1 large glass bowl A colander Chopping board and knife 2 tins of food (to be used as weights)

1. Cut the cabbage in half, then quarters. Cut each quarter into 5cm pieces. Rinse and drain.

2. Place the cabbage in a large bowl and sprinkle with the salt, massaging it into the cabbage. Cover the cabbage with enough water to completely cover it (about 12 cups). Put a large plate over the cabbage so it stays submerged and place weights (e.g. tin cans) on top of the plate to keep it in place. Leave to ferment at room temperature for between 12-24 hours. 3. Place a colander in the sink and rinse the cabbage well. Squeeze out as much of the liquid as you can. 4. Place the remaining ingredients in a large bowl and combine. Add the cabbage, ensuring that everything is well mixed.

5. Pack the mixture tightly into a 2 litre glass jar with a tight fitting lid and close. Let the kimchi sit in a cool, dark place for 24 hours. 6. After this time open the jar and press the kimchi down to ensure it's submerged in the liquid. Any fermentation gases will escape at this point. Re-seal the jar and store for another week or two before eating (check regularly to ensure any build up of gases are released from the jar. 7. When the kimchi is ready to eat, store in a fridge for up to a month.

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