Easy Homemade Kimchi Recipe
Using Food as Medicine (like homemade kimchi) to get the Microbiome back on track.
Eczema-Friendly, Probiotic & Prebiotic Rich
Optional pairing recommendation of sweet potato. IYKYK… this is how Koreans do it.
INGREDIENTS
1 medium (or 2 small) organic napa cabbage (about 2-3 lbs)
1/3 c sea salt (make sure it’s NOT iodized to properly ferment kimchi. I like CrucialFour / Maldon)
filtered water (make sure it is free of chlorine, which can mess with fermentation)
KIMCHI PASTE
⅔ c organic gochugaru (Korean chili flakes) - store in freezer upon opening as these are susceptible to mold
4 cloves organic garlic, minced
⅓ c fish sauce (I like the brand Red Boat)
1 medium organic envy apple, peeled & chopped into bite-sized pieces (~180 grams)
2 tsp organic coconut sugar
Rice paste (1 tbsp sweet rice flour : 1 c filtered water)
1 handful of chives, chopped (about ⅓ c chopped)
OPTIONAL: 1 spoonful of *Smidge Infant probiotic (20 mg for <4+ yr) OR 1-2 capsule of Seeking Health ProbiotiaHistaminX (for ages 4+)
METHOD
Step 1: Salt the Cabbage
Cut napa cabbage into quarters lengthwise, then chop off the core. To cut into bite sized pieces, slice it down the middle lengthwise and chop diagonally (following the pattern of the leaves).
In a large bowl, sprinkle the salt over the chopped cabbage and mix well.
Let it sit for at least 1 hour. The cabbage will be wilted. Thoroughly rinse the cabbage leaves with cold filtered water 2-3 times and let it drain completely.
Step 2: Make the kimchi paste
Boil sweet rice flour in water over medium heat until a thick paste forms (about 5 min). Turn off heat and cool completely
Place chili flakes (gochugaru), garlic, fish sauce, apple chunks, sugar, cooled rice paste, (optional) probiotic powder into a food processor or blender until a thick paste is formed.
Step 3: Mix it all together
Add the chopped chives to the bowl of cabbage.
Put on gloves (the spice from the kimchi paste can sting the skin!) and massage all of the kimchi paste into the cabbage and chives.
Step 4: Pack & Ferment
Pack your kimchi into a clean sterilized glass jar and press the cabbage down so that it’s submerged under the brine. Leave about 1 inch space above kimchi for it to expand.
Close the lid and place at room temperature (55-70F) for 1-2 days (max. as histamine sensitivity is a concern)
Do a taste-test. Press the cabbage down to make sure it’s submerged. Refrigerate it to slow down the fermentation.
Kimchi’s flavor really settles in about 1 week in the fridge, and it lasts up to 6 months in the fridge.
*Adding histamine-lowering probiotic strains to kimchi via a supplement is not essential but is helpful for those of us who are targeting eczema worsened by high-histamine foods. The recommended probiotic (Smidge for children under 4 years & Seeking Health for 4+ years of age) does not contain histamine raising strains, which can increase histamine and eczema issues. I chose to be an affiliate with Smidge & Seeking Health as their gentle & clinically tested probiotics contain anti-inflammatory strains that support skin health as well as histamine-lowering strains.
THE STORY BEHIND THIS RECIPE
Walking others through the eczema elimination process while going through it myself (again– this time with my 8 month old son) has been a blessing in disguise.
UPDATE—his skin cleared up this week! (No more red, itchy, flakey patches. Praise God.)
Finding & removing his trigger AND simultaneously implementing the remaining steps of my gut protocol made all the difference. If you missed Step 1 of this series (identifying & removing the trigger), go check out my last eczema post!
Now let’s get into the next step—
Step 2: Use Food as Medicine to get the Microbiome back on track
This is where we feed the gut the right way—through probiotic & prebiotic-rich foods (like my homemade kimchi!) and, if needed, specific supplements based on your child’s unique needs.
P.S. Don’t forget to connect with me on my Instagram page and subscribe to my newsletter below. That’s where I share a bulk of my knowledge ♡
How do I make the eczema go away?
I wish the answer was simple, but it's a complex process CNCs like myself can shepherd you through.
One crucial step I take with my eczema clients—
strengthen the child's digestive system using food as medicine.
Eczema is often an external indicator that internally the gut needs support.
That's why I have my clients focus on tissue regenerating food—
one of those foods is none other than quality collagen.
What foods contain the form of collagen beneficial for eczema?
Gelatin (which contains collagen)
my 6m old's favorite way to get it: BONE BROTH
my daughters current favorite way to get it: homemade marshmallows
I've been making gelatin gummies using quality gelatin for my first born who struggled with eczema in her first few months of life— supporting her in this way (& many other ways) has been way worth it considering her eczema days are now a thing of the past.
We keep gelatin & collagen rich foods in our family's diet year round, but recently Emma requested marshmallows. So we perfected the recipe this week. Here's a gut healthy marshmallow recipe for you & yours
Note: store bought marshmallows do not have health benefits like this one!
MARSHMALLOW RECIPE
3 QUALITY INGREDIENTS
1 c filtered water
3.5 Tbsp gelatin powder (I use gelpro Australia)
get 100% grass fed & finished / organic / pasture-raised - you do not want to be feeding your family antibiotics, hormones, & drugs that are in the animals most gelatin/collagen is made from quality gelatin & collagen derived without the use of harsh chemicals is what we need to support the gut & our littles' bodies
3 Tbsp BeeKeepers Naturals superfood honey* - use MUMWITHABUN for 20% off
*omit honey for those under 12 months
METHOD
Mix gelatin with ½ c water set aside.
Mix honey & ½ c water in a pot. Bring to a boil. Cover with lid & boil (2min).
Combine gelatin water & hot honey water in a large bowl.
Patiently mix with a mixer (start off on low speed for about 5 min then increase speed to med-high) until stiff peaks form when you lift the whisk (about 15min - may take longer depending on what type of mixer you’re using).
Pour marshmallow into a glass container.
Place in the fridge to harden (2hr) when it's bouncy to touch, it's ready.
Store in an airtight container in the refrigerator & enjoy!
Cheers to gut health, friends!
FAQ
Which gelatin powder are you using?
I use @gelproaustralia but l've heard great things about @furtherfood & @cellsquared gelatin. I generally steer clear of gelatin/collagen from Brazil/South America as their cows can be treated with unknown substances. A few emails and some research helped me see that most collagen/gelatin is not grass-fed (unfortunately, they can be labeled as such even though they're grain finished). Also, if the source is not provided it's likely from Brazil. In the US the FDA doesn't have the resources to regulate the industry which is why I buy from Australia even though shipping costs can get hefty!
May I know how do you make bone broth?
I saved my “bone broth step by step” video under my "solid starts" highlights in case the story expires before you get to it! The method I use is the Korean traditional way. If you don’t mind the floaties/appearance & want additional nutritional benefits, I say skip the soaking and dumping initial step.
How much [gelatin] do you give your daughter per day?
Suggested dosing on labels is for a 150 pound adult so I suggest calculating based on your child's weight! In general, I listen to my child's cues - I offer and encourage her to listen to her body; she eats as much or as little as she wants after meals. I'm always amazed by how she enjoys some and then says her belly is happy. Kids are really in tune with their bodies. It's amazing.
collagen helps with eczema? Mine all of a sudden came back […] It's frustrating.
If it's a gut related issue (which often it is) then yes! Quality collagen helps strengthen the intestinal barrier, which is a huge step in eliminating eczema. I'm planning on sharing other important steps for the eczema elimination protocol I use with my clients - stay tuned via IG!
How long does it take for the eczema to go away?
Everyone is different! It depends on several factors, what the triggers are, how the client is keeping up with strengthening their gut via specific food, etc. It's near impossible to share my entire protocol as I work with clients 1:1 to fully understand their unique body (bio individuality) and from there I provide science backed guidance. The information I share here/on IG is quite high level and whilst it's my hope that my content helps those on their eczema elimination journey, it is not at all medical advice.
If you boil the honey don't all the nutrients go bye-bye? Even for tea, l've always been told to add once it's cooled down.
Feel free to use maple syrup instead! Anything heated up will lose enzymes, but to pasteurize honey it is boiled for 30minutes. I use raw honey.
My favorite Beekeeper once said, “you may lose some enzymes by putting it in hot water but you're not losing all of its nutritional value.”
Does this work with adults and can we use any honey?
I recommend a quality raw honey as pasteurized honey is heated at high temperatures for a long time. I believe heating it for a short time retains benefits of the honey.
Also, “food as medicine” for eczema is a big piece of the journey to eliminating eczema for good. It truly is an important one that many don't prioritize. With that in mind, yes! Using food like quality gelatin will also help adults strengthen their intestinal barrier (a very important part of eliminating eczema) - it's not just for kids
Do you think plant based gelatin will also work-like agar-agar?
I'm not sure as I have never tried making anything with agar agar! For the benefits mentioned in the caption, quality animal based gelatin is where the benefits come from. Part II of my "food as medicine" with eczema in mind IG post has some non-meat based options to support plant based folks on their journey.
Can I boil the water and bring it to a warmer temperature, mix in the honey and then blend it with gelatin water? Or is the boiling temperature is mandatory?
That should work fine! Others who tried it that way say it worked for them - I haven’t tried it that way myself yet, but will report back when I do!
How to troubleshoot clumping issues?
1) BLOOM. Please ensure you follow the recipe in order (see above METHOD). Mix gelatin with room temperature water and set aside before moving onto other steps. This allows enough time for the gelatin to “bloom” properly. This means the granules will fully hydrate, completely dissolve, and won’t end up clumping.
2) BRAND/SOURCING.
“Country to country and brand to brand gelatin strength varies greatly.”
-KitchenSavvy
I tested my recipe with an Australian brand of gelatin (gelpro Australia). If you are using an American brand of gelatin, perhaps consider lowering the quantity to 3 Tbsp because as mentioned, the gelatin strength varies by country.
Reminder: results won’t be the same as mine unless the ingredients & method are the same.
Brazilian Cheese Bread: Pão de queijo
This one is magic. Bookmark this page. Save it on IG. You can thank me later.
Mochi-textured center, bold cheese-y flavor, and crispy edges. WIN WIN WIN!
This one beats all the ones we’ve tried at $$$$ Brazilian restaurants and even the ones from mixes imported from Brazil. Does it beat the ones served in Brazil? I’m not sure. I might just have to fly there to find out though…
Something about raw cheese from Switzerland… the quality, the taste, the texture… everything is better.
BRAZILIAN CHEESE BREAD INGREDIENTS
2 cups tapioca flour
1/4 teaspoon sea salt @redmondrealsalt
2-3 cups shredded cheese (1lb)
Tip: Raw cheese is the way! As someone who has lived their entire life highly sensitive to cow’s milk, raw milk/cheese has been a game changer. Goat cheese works beautifully in this recipe.
1 can coconut milk (1 1/3 cups) - look for a coconut milk with no gums, thickeners, fillers. The only other ingredients in addition to coconut should be water.
1/3 cup avocado oil - I use coconut oil but avocado oil for those who are sensitive to coconut
Optional: swirl in 1/4 tsp chopped garlic into each cup of the cupcake tin for some extra umami.
Instructions
Preheat oven to 400 degrees F if using metal muffin pan. 425 F if using silicone muffin pan.
Combine all dry ingredients: tapioca flour, sea salt, and grated/shredded cheese in a large mixing bowl.
Stir in oil - use plenty of elbow grease to mix everything really well.
Stir in coconut milk (or milk of choice). It should be thick and scoop-able.
Scoop into a NOT lined muffin pan filling each cup 1/2 way - using a paper muffin lining cup will cause the mixture to stick.
Bake for 20 minutes (metal pan) or 30 minutes (silicone pan)
Remove from oven and serve warm.
Storage: If you have leftovers, store in air tight container and refrigerate up to 5 days.
Reheating leftovers: Air-fry at 400F for 5 min. (it’ll be just as amazing, if not more)
1-Bowl Brazilian Cheese Bread (GF+EF+NF)
Cuisine: Gluten-Free, Egg-Free, Nut-Free
Course: Breakfast, Snack
These are incredibly addicting. You’ve been warned.
&
You’re welcome.
Healthy fat and calcium-rich— these cheese-y bites are unbeatable. They send me to cheese-heaven every single time. The crispy exterior and chew-y center with the savory umami burst in each bite. Ugh. Pinch me! It’s hard to make sure there are leftovers for future me, but I never regret saving 2-3 for the next day because when you pop it in the air fryer I swear it’s somehow even BETTER. To top it off, when these are baked and then cooled in the fridge over night, the tapioca base creates a plethora of resistant starch— amazing for digestion (the resistant starch feeds the good bacteria), a healthy waistline (less of a glucose spike), and more..
Nutritionally speaking, I love using quality cheese for this as it contains preformed vitamin
A, vitamin K2, calcium, iodine, protein, and much more. GOOD cheese to me is pasture-raised, grass-fed/finished, and raw. If it’s from another country like Switzerland, that's wonderful. Their standards are significantly higher than the States’.