The wonderful benefits of Kimchi that you weren't aware of.

I subscribe to a monthly magazine that keeps me up to date with the latest news and research in the world of nutrition. Last month, I came across an interesting article about the benefits of kimchi, and it highlighted something I wasn't previously aware of.

Scientists in South Korea have discovered that a probiotic bacterium found in kimchi may help the body remove tiny plastic particles (nanoplastics) before they have the opportunity to accumulate in organs. In laboratory studies, the kimchi-derived bacteria were able to bind tightly to nanoplastics, even under conditions designed to mimic the human intestine.

Although this research is still at an early stage and further human studies are needed, it adds to the growing interest in fermented foods and their potential health benefits.

It certainly reinforced my belief that including fermented foods such as kimchi in your daily diet is a great idea. You can buy it ready-made or, even better, have a go at making your own. It's surprisingly easy!

Kimchi jars are readily available, and I have included my basic recipe below. However, in typical Hazel style, I often adapt it depending on what I have in the fridge. Radishes, beetroot and carrots all make lovely additions.You can also use red or white cabbage.

I tend to enjoy mine with eggs in the morning or as a side dish with lunch. It's a simple way to add some variety and beneficial fermented foods to your diet.

Homemade Kimchi Recipe

Ingredients

• 1kg Chinese cabbage

• 25g sea salt

• 6 cloves of garlic, finely chopped

• 1 tsp granulated sugar

• 3 red chillies, sliced

• 250g white radish, peeled and finely sliced

• 100g spring onions, finely sliced

Method

1. Chop the cabbage into strips approximately 2cm wide. Place in a large bowl, sprinkle over the salt and leave until the cabbage starts to wilt. I usually leave mine for about an hour.

2. Using a pestle and mortar, grind the garlic, ginger and sugar together to form a paste. Add this to the cabbage along with the radish and spring onions. Mix everything together well.

3. Stir in the sliced chillies using a large spoon, making sure everything is evenly combined.

4. Pack the mixture firmly into a fermentation jar, pressing it down so that the natural juices rise and cover the vegetables. I bought my fermentation jar from Lakeland.

5. Leave approximately 2cm of space between the kimchi and the rim of the jar. Depress the silicone stopper to seal.

6. Leave to ferment at room temperature for 2–6 days, checking that the cabbage remains submerged beneath the liquid. Follow the instructions supplied with your fermentation jar.

7. Once you're happy with the taste, transfer it to the fridge. Allowing it to mature in the fridge for another couple of weeks will develop the flavour further. Use within two months and always check for any signs of spoilage.

I hope I've inspired you to have a go at making your own kimchi. It's an easy, inexpensive way to introduce another fermented food into your diet, and it's lovely to have a jar ready in the fridge!

A little update from me

This month, alongside supporting my clients both face to face and via Zoom, I'm also busy writing up my case study as part of my cancer nutrition accreditation. It's a particularly challenging case, but it will hopefully consolidate my learning. Continuing to learn and develop my knowledge is something I feel very passionate about as ultimately it benefits your health.

Finally, thank you for continuing to recommend me to your friends and family. Word of mouth means so much to me and helps me grow my business.

Hope you enjoy having a go at this recipe and feel inspired.