What’s tangy, pungent, and red all over?
Kimchi is another fermented food (just like miso!) that has oodles of wonderfully beneficial gut bacteria.
Made from fermented cabbage and other fermented vegetables—this traditional Korean cuisine is seasoned with chili powder, ginger, garlic and other spices depending on the region. Quite the popular food—in Korea, the average person consumes 40 pounds of kimchi each year! That’s a lot of cabbage!
I was a little apprehensive when first tasting kimchi, but I quickly found I loved it. It has a pickled/vinegar, tangy flavor with a nice spice. Kimchi has a VERY pungent aroma – but don’t let that frighten you. It really IS tasty! Most grocery stores should carry it and you can find it in the refrigerated section.
Kimchi contains an impressive amount of nutrients – it’s loaded with vitamin A, vitamin C, iron, calcium and is high in fiber. It also contains capsaicin, which acts as a pain reliever and can help reduce arthritis pain – what a bonus!
On top of all those nutrients, kimchi is packed with natural bacteria that has been shown to have many benefits: anticancer, antiobesity, cholesterol reduction, antioxidative and antiaging properties, brain health promotion, skin health promotion, and the list goes on.
Kimchi has immune and digestion-boosting probiotics, which can help keep you regular (we all know how important that is!) and can help improve other digestive issues like Crohn’s disease, constipation, diverticulitis and acid reflux.
Even more so than other probiotic-containing foods, kimchi has additional advantages because it contains garlic and ginger. Both of which have their own benefits including antibacterial properties and are associated with decreasing cancer risk. It really does all that? Yes, yes it does.
So what do I do with this stuff…?
If you’re wondering how to use kimchi, you are not alone. I too searched for ways to include this probiotic superfood. There are, thank goodness, many ways to include kimchi in your meals. Use it in eggs with tomatoes and mushrooms (yummy!). Top your potatoes with it. Add an Asian twist to burgers by using it as a topping. Also, check out our kimchi and bok choy rice bowl below! This dish is flavorful and the ingredients compliment the flavor of the kimchi nicely. Kimchi, bok choy and green onions add flavor and fiber to keep you feeling full and keep your gut happy!!
We still have much to learn about our gut microbiome (the research is really still in its infancy), but we know that incorporating fermented foods, like kimchi, can help improve overall gut health and immune function!
Looking for even more ways to use these super foods? Check out our Miso Glazed Squash recipe for more deliciousness and probiotics-rich foods!Print
Tangy and flavorful. Kimchi, bok choy, garlic, ginger, nori, all topped off with an egg! Super easy and delicious – great weeknight meal!
- 1 cup brown rice
- 2 carrots, chopped
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 2 bunches baby bok choy, washed, stems and leaves separated and chopped (if you can’t find baby bok choy, use regular bok choy)
- 1 sheet nori, torn into small pieces
- 2 tablespoons low sodium soy sauce or soy sauce alternative like coconut aminos, liquid aminos or tamari
- 1 tablespoon olive oil
- 4-6 eggs (ideally pasture-raised)
- Garnishes: kimchi and green onions
- Combine rice and 2 cups water in a medium pot. Add carrots and season with salt and pepper. Bring to a boil and let simmer for about 45 minutes or until the water is absorbed and rice is tender
- Heat sesame oil in a large skillet over medium heat
- Add garlic to the skillet and sauté 1 minute or until fragrant. Then add ginger and bok choy stems and sauté about 3 minutes. Finally, add nori, bok choy leaves and soy sauce then remove from heat.
- Heat oil in a non-stick skillet over medium heat. Crack eggs into skillet, cover and cook until whites are set around the edges, about 2-3 minutes depending on desired doneness. (I kept the yolks runny for these rice bowls)
- Divide rice among bowls. Top each bowl with bok choy mixture, egg, green onions and a large spoonful of kimchi. Enjoy!
To shorten cooking time, prep the brown rice ahead of time and you’ve got a great meal in less than 30 minutes!
To make gluten-free, be sure to use tamari, not regular soy sauce.
Kimchi comes in different degrees of heat, choose mild or spicy depending on your preference for heat.
Have you tried kimchi? Let us know what you thought by leaving a comment below!