Kimchi – Korean Sauerkraut

To restart my blog as well as start the new year, I’ve decided to dedicate some time to probiotics and their importance in the health of our gut.  In my most recent post about candida, I spoke about the importance of probiotics in good gut health.

A healthy gut does much in maintaining a healthy body, mind and spirit.  For example, did you know that the gut comprises 85% of our immune system?  If our digestive tract isn’t operating properly, it can cause a lot of problems.  The main reason we need to eat and drink is because we need to obtain the nutrients and enzymes contained in the foods and drinks to give us energy and provide the nutrition our body needs to maintain good health.  If our digestive tract isn’t operating optimally, the foods we consume won’t be digested properly and the nutrients won’t be absorbed as they should.  Taking vitamins would be useless as they won’t be absorbed properly or not at all.

Kimchi is a food that is loaded with probiotics, especially lactobacillus.  It is a staple in the Korean diet and has done much to control obesity among the Korean population.  I’m not going to lie to you, but it DOES smell.  Kimchi is known to be stinky and unfortunately it’s true.  But fear not, because it tastes great.  It’s very flavorful.  The mix of the carrots and ginger gives it a little sweetness that is just right.  I’ve had American sauerkraut and I never liked it.  It’s TOO sour.  All you taste is the sourness and it’s like eating a raw lemon.  You’re constantly puckering.

This Kimchi is very versatile.  It goes well with any dish and keeps well in the fridge.

Kimchi is low in Saturated Fat, and very low in Cholesterol.  It is also a good source of Vitamin B6 and Iron, and a very good source of Vitamin A, Vitamin C, Vitamin K, Folate and Manganese.  Cabbage being in the cruciferous vegetable family, is touted as a cancer preventive.

What you’ll need:

Large mixing bowl

Meat pounder

One head of Nappa cabbage


Scallions (green onions)

Salt (I use Himalayan pink salt)

Whey (optional)


Red chile flakes


Take the head of nappa cabbage, remove the core and shred the cabbage.  I used to shred and chop it by hand as shown below, but now since I got a new food processor, I can shred it with ease and it comes out much finer.  Either way you do it is fine.


Chop or shred a cup of carrots.  Again, this picture shows it done by hand, but with the food processor, it comes out much finer.


Take a bunch of scallions (green onions) and chop them as fine as you can.


Place all in a large mixing bowl and add a Tblsp. grated fresh ginger, 3 cloves minced garlic, 4 Tblsps. whey and 1 Tblsp. salt.  Please note that if you don’t have whey, you can just add an extra Tblsp. Salt.  Take a meat pounder or with your clean bare hand mash it down.



Here’s the recipe to print out!

Kimchi - Korean Sauerkraut


  • 1 head Nappa Cabbage cored and shredded
  • 1 bunch green onions chopped
  • 1 cup carrots shredded
  • 1 Tbsp freshly grated ginger
  • 3 cloves garlic peeled and minced
  • 1/2 tsp dried chile flakes
  • 1 Tbsp sea salt (I use himalayan pink salt)
  • 4 Tbsps whey (if not available, use an additional Tbsp. salt)


  1. Place all the vegetables, ginger, garlic, red chile flakes, sea salt and whey in a bowl.  Pound with a wooden pounder or meat hammer to release juices. 

    Place in quart sized wide mouth mason jars and press down firmly with the pounder or meat hammer until the juices come to the top of the cabbage mixture.

    The top of the vegetables should be at least one inch below the top of the jar. 

    Cover the jar(s) tightly and keep at room temperature for about 3 days, before transferring them to cold storage.


Well, there you have it.  I hope you enjoy this recipe as much as my family and I do.  Leave me your reviews/suggestions/questions below.  I’d love to hear from you.

Bon Appetit!!

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