Recipe: Kimchi

This Korean superfood adds a blend of vitamins and fiber to your diet

Homemade kimchi in a jar

Kimchi is a mix of pickled vegetables known for its vibrant, pungent flavors and aroma. This recipe from Marwan Sabbagh, MD, Director of Cleveland Clinic Lou Ruvo Center for Brain Health, aids with digestion and is rich in vitamins and fiber.

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Ingredients

1 cup coarse sea salt
2 quarts water
2 medium to large heads Napa cabbage (about 2.5 to 3 pounds each), chopped.
1 tablespoon fish sauce
½ cup Korean chile paste (gochujang)
1 tablespoon kosher salt
2 tablespoon sugar
½ medium daikon radish (about 6-ounces), peeled and sliced lengthwise into half inch slices
1 bunch green onions, white and green parts, cut into 1 inch lengths
1 mango, peeled, pitted and chopped
2 oranges, rinds peeled, sliced into circles

Directions

  1. In a large bowl, combine the sea salt and water and stir until the salt dissolves.
  2. Submerge the cabbage in the water and let soak at room temperature for 3 to 4 hours.
  3. Combine the garlic, ginger and fish sauce in a food processor or blender and process until finely minced. Transfer the mixture in a large bowl.
  4. Add the chile paste, kosher salt and sugar; stir to combine.
  5. Add the daikon, green onions and mix well.
  6. Drain the cabbage in a colander, rinse thoroughly and drain again. Using your hands, squeeze the heads to remove as much water as possible.
  7. Add the cabbage, mango and oranges to the bowl and mix well, pressing down firmly to remove any air bubbles and making sure all the ingredients are well coated with the seasonings.
  8. Transfer the kimchi to a sealed container and let it stand for 2 to 3 days in the refrigerator before serving.

Nutrition Information (per serving)

Makes about 8 servings.  

Calories: 160
Total fat: 0.5g
Saturated fat: 0g
Trans fat: 0g
Cholesterol: 0g
Sodium: 1200mg
Total Carbohydrate: 11g
Fiber: 4g
Sugars: 5g
Protein: 6g

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Source: The Alzheimer’s Prevention Cookbook: 100 Recipes to Boost Brain Health (© 2012 Ten Speed Press)

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