Healthy Kimchi

This recipe comes from Mr. Brown Goes Around.

Why make your own kimchi?

First, you can decide what you like in it!  You can add other vegetables, even fruits like pears and apples, a little more honey/sugar to make it sweeter, you can brine it longer to make it a little saltier, and adjust spice levels to your taste.  This recipe, for example, is much more fiery than most kimchi you will get in the store, so those who don't like it so hot can cup the powdered chili from 1/2 cup to 1/3 a cup--that will still keep it plenty warm.  Also, many store-bought kimchi will have two ingredients you might not want--MSG and potassium sorbate.  Neither of these additives are necessarily bad for you, but they are certainly not doing you any good, either. 

Note, though, that you really do need to try to find this one special ingredient--the Korean hot pepper flakes or powder which can be purchased from Amazon in case you don't have any nearby Korean groceries.  You can also use Korean hot pepper paste (gochujang).

But what makes kimchi healthy?

Why to try it: Kimchi (or kimchee) is loaded with vitamins A, B, and C, but its biggest benefit may be in its “healthy bacteria” called lactobacilli, found in fermented foods like kimchi and yogurt. This good bacteria helps with digestion, plus it seems to help stop and even prevent yeast infections, according to a recent study. And more good news: Some studies show fermented cabbage has compounds that may prevent the growth of cancer.

 And kimchi enthusiast Eric Armstrong points out its cardiovascular  benefits as well given the other ingredients like garlic and ginger.

Kimchi is a full-spectrum artery-purifier. Selenium from the garlic works to scoop cholesterol off of arterial walls. Allicin from the garlic works with the onions [not in my recipe] to raise the levels of HDL transport molecules which carry the cholesterol down to the gall bladder. The high levels of Vitamin C are used to convert the cholesterol to disposable substances. And the glutathione peroxidase made from the garlic along with the phytochemicals from the fruit and vegetables all work to magnify Vitamin C's availability. If there is a single-food defence to heart ailments, kimchi has to be it!

Healthy Kimchi Recipe

• 1 medium to large Chinese or Napa Cabbage
• 1/2 gallon (4l) water
• 1/4 cup (100g) coarse salt or table salt
  
• 1 small head of garlic, peeled and finely minced (about 6-8 large cloves)
• one 2-inch (6cm) piece of fresh ginger, peeled and minced
• 1/4 cup (60ml) fish sauce
• 1/2 cup Korean chili powder (mix with 1/3 cup of hot water) or chili paste
• 1 bunch green onions (about five or six stalks), cut into 1-inch (3cm) lengths (use the dark green part, too, except for the tough ends)
• 1 medium daikon radish, peeled and sliced
• 1/2 teaspoon honey

1. Slice the cabbage lengthwise in half, then slice each half lengthwise into 3 sections. Cut away the tough stem chunks.

2. Dissolve the salt in the water in a very large container, then submerge the cabbage under the water. Put a plate on top to make sure they stay under water, then let stand overnight or at least 5 or 6 hours.  When ready to prepare, briskly rinse under running water.

3. Once you are ready to prepare your kimchi, mix the chili power with 1/3

4. Mix the chili paste you've just made with the cabbage with half of the green onions (the green parts).  You can use a wooden or plastic spatula. 

5. In a food processor, process the rest of the green onions with the garlic and ginger.

6. Combine all ingredients (including fish sauce and honey) and mix.  If mixing by hand, wear rubber gloves since the chili paste can stain your hands, and as this recipe is very spicy, it could burn them, too.

7. Pack the kimchi in a non-reactive jar (or other container--enough to hold it all and cover it tightly with a few inches of room at the top to prevent the kimchi from spilling over once it begins to ferment). Let stand for two to three days in a cool place, around room temperature.

7. Check the kimchi after 1-2 days. If it’s bubbling a bit, it’s ready and should be refrigerated. If not, let it stand another day or two, when it should be ready.

Once it is ready, refrigerate it and (as long as you dip it out with clean utensils) it should last at least three weeks and as long as six.

Atomic Spaghetti & Meatballs

This recipe is an improved variation of one I used to cook. Some improvements I have made over the years is leaving out dried basil, adding parsley flakes, using shallots instead of onions, and using fresh chilies rather than just crushed red pepper flakes.  I also eat this dish about ten times hotter than I used to.

I recommend making this with bison or goat meat--yes, goat meat--as they are both delicious and lean.  Ultra-lean beef and ultra-lean ground pork also both turn out very well, but turkey and chicken just don't work for spaghetti and meatballs.  I don't make my own sauce except for special occasions and that creates several more dirty dishes, too, but I usually do "sup up" whatever sauce I am using.

Ingredients for Meatballs:

• One pound fresh ground meat (beef, bison, goat or pork)
• Two slices whole-wheat bread
• One whole egg
• Three cloves garlic, chopped fine
• Four large shallots, chopped fine (can substitute red onion)
• Five fresh Thai red chilies or other HOT red chili (with five chilies, this will really be atomic--if you aren't a big spice eater, one is enough to give this a zing)
• 1 teaspoon dry shredded chilies or crushed red pepper flakes (again, if you are not a spicy food eater, you may want to cut this in half)
• 1 tablespoon oregano
• 1 teaspoon dried parsley flakes

 Add to 16oz Can of Sauce:

• 1 teaspoon oregano
• 1 teaspoon basil
• 2 cloves garlic, chopped coursely
• 1-2 shallots, chopped coursely
• 1 fresh red chili
• 1 teaspoon dry shredded chilies or crushed red pepper flakes

To make, put your sauce on the stove, covered, to bring to a simmer.  In the meantime, mix all the meatball ingredients using your hand and form into balls 1" to 1.5" across.  Brown these on all sides in a non-stick skillet.  If they blacken a little, that is fine--you are just cooking them so that they hold together once in the sauce.  I used to broil them in the over for 5-7 minutes, which is still an option, but as long as I am attentive I have better luck on the stovetop.

One they are browned on all sides, simple put them into the sauce and simmer from 15-20 minutes until cooked all the way through.  You can put your water on for your(whole wheat) spaghetti when you transfer the meat balls and they should finish about the same time.  It is an amazing meal with only two dirty pots and one skillet to clean, plus dishes and any sides.  A salad of course goes wonderful with a meal like this.