Health benefit: This recipe is bursting with antioxidant-rich fruits like pomegranate, red grapes and goji berries. Plus, pineapple, cilantro and mint have all been studied for their digestive and anti-inflammatory benefits that help you beat the bloat.
1 small glass jar with lid (4 oz or 8 oz), sterilized (NOTE: Jar should be narrow enough to fit inside rim of 1-qt jar.)
Prepare brine: In a large bowl, dissolve salt in water.
To bowl with brine, add bok choy. Place a large plate on top to keep bok choy submerged. Set aside at room temperature for 4 to 8 hours.
Add remaining ingredients to a large bowl. Drain bok choy and add to bowl, using hands to gently combine. The salt will begin to pull water out and pineapple will release juice. Once you have approximately ½ cup liquid at bottom of bowl, transfer to a 1-qt jar.
Using your hands or a tamper, gently press mixture down to release liquid and remove air pockets, until mixture is submerged, leaving 2 to 3 inches headspace between kimchi and jar rim.
Place a follower, such as a cabbage leaf, silicone mat or sterilized ceramic weight, on top of kimchi mixture to keep pieces submerged under the liquid while kimchi ferments.
Fill a small jar with water and seal tightly with lid. Place small jar inside 1-qt jar on top of follower to keep mixture submerged. Place in a shallow bowl or baking sheet to catch any overflow and cover with a clean tea towel.
Let ferment for 2 to 3 days in a cool place away from direct sunlight, checking daily to make sure kimchi is still submerged and pressing down on weight to release more liquid as needed. Fruit kimchi should taste mildly tangy once it’s fermented but not strongly alcoholic. Once fermented, remove weight and follower. Seal tightly with a lid and refrigerate for up to 3 weeks.
Health benefit: Fermented foods are full of probiotics, but in order to keep gut bacteria balanced, you also need prebiotics, or nondigestible carbohydrates that feed probiotics, like the inulin found in asparagus. This makes fermented asparagus a superfood for digestive and immune system health to help keep your body strong and disease-free all winter long.
Health benefit: Citrus fruits are high in vitamin C, an important antioxidant for immune and skin health, but the real supernutrients in citrus lie in its flavonoids, which are found in the peel and pith. Studies have found that citrus flavonoids help repair DNA damage, lower cholesterol and have anti-inflammatory properties.
This traditional Korean condiment of spicy fermented cabbage is made in two phases: The first stage, soaking the cabbage in a salty brine, kills harmful bacteria and draws out the liquid from the cabbage. In the second stage, a spicy paste of Korean-style chile powder, scallions, garlic and ginger is mixed into the cabbage to give it that signature kimchi kick. Adding the paste also starts the second stage of fermentation, in which the natural sugars are converted to lactic acid, preserving the veggies and giving them tangy flavor.
These mild and slightly sweet carrots are a great gateway pickle for those who find the strong flavor of kimchi or kraut overwhelming. It’s not necessary to buy organic cabbage for this recipe, as you’re only using the cabbage leaves to form a barrier between the carrots and the weighted jar. Serve with hummus or a creamy herb dip, or grate the carrots and toss into salads.
Try these homemade, Korean-style pancakes packed with superfood power! Kimchi contains probiotics that are good for digestion, flavonoids that promote immune system function and vitamin C and antioxidants that can both prevent premature aging.