Perk and Plate

Flavors of Life: Discovering the World Through Food

Kimchi: A delicious and nutritious fermented food

Kimchi is a traditional Korean side dish made from fermented vegetables, typically cabbage, carrots, and radishes. It is seasoned with chili peppers, garlic, and other spices, and has a sour, spicy, and umami flavor. Kimchi is a popular food in Korea and other parts of East Asia, and is increasingly gaining popularity in the West.

Kimchi is not only delicious, but it is also very nutritious. It is a good source of vitamins A, C, and K, as well as minerals such as iron and calcium. Kimchi is also a good source of probiotics, which are beneficial bacteria that can improve gut health.

Health benefits of kimchi

Kimchi has been linked to a number of health benefits, including:

  • Improved gut health: Probiotics in kimchi can help to improve the balance of good and bad bacteria in the gut. This can lead to a number of health benefits, including improved digestion, reduced inflammation, and stronger immunity.
  • Reduced risk of heart disease: Kimchi contains compounds that can help to lower cholesterol and blood pressure levels. This can reduce the risk of heart disease and stroke.
  • Weight loss: Kimchi is low in calories and fat, and high in fiber. This can make it a helpful food for people who are trying to lose weight.
  • Cancer prevention: Some studies have shown that kimchi may help to protect against certain types of cancer, such as colon cancer and breast cancer.

How to eat kimchi

Kimchi can be eaten on its own, as a side dish, or used as an ingredient in other dishes. It is often served with rice, noodles, or grilled meats and seafood. Kimchi can also be used to make kimchi pancakes, kimchi stew, and kimchi fried rice.

How to make kimchi at home

Kimchi is easy to make at home. You will need:

  • 1 head cabbage
  • 1 carrot, julienned
  • 1 radish, julienned
  • 1/2 cup salt
  • 1/4 cup gochujang (Korean chili flakes)
  • 1 tablespoon fish sauce
  • 1 tablespoon sugar
  • 1 teaspoon minced garlic
  • 1/2 teaspoon minced ginger


  1. Cut the cabbage into quarters and remove the core. Cut the quarters into thin strips.
  2. Place the cabbage in a large bowl and sprinkle with salt. Mix well and let sit for 1 hour.
  3. Rinse the cabbage under cold water until the salt is removed. Drain well and squeeze out any excess water.
  4. In a separate bowl, combine the gochugaru, fish sauce, sugar, garlic, and ginger. Mix well.
  5. Add the cabbage and carrot to the bowl with the gochugaru mixture. Mix well to coat.
  6. Transfer the kimchi to a jar or container and seal tightly.
  7. Let the kimchi ferment at room temperature for 2-3 days.
  8. Once the kimchi has fermented to your liking, store it in the refrigerator. Kimchi will keep for several weeks in the refrigerator.


clear glass jar with kimchi beside the wooden chopsticks

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