Nutrient Dense Kimchi: 8 Reasons to Include this Superfood in Your Diet and 10 Easy Ways to do so.

Find Jamie Oliver's easy Kimchi recipe here.

Kimchi offers a range of health benefits due to its nutrient-rich composition and the fermentation process it undergoes. Some of the key benefits of kimchi include:

1. Probiotics: Kimchi is a fermented food, which means it contains beneficial probiotic bacteria. These probiotics, such as Lactobacillus species, can support gut health by promoting a balanced gut microbiome. A healthy gut microbiome is linked to improved digestion, enhanced immune function, and mood regulation.

2. Nutrient Dense: Kimchi is made from various vegetables such as cabbage, radishes, and scallions, which are rich in vitamins, minerals, and fibre. It's a low-calorie food that provides essential nutrients like vitamin C, vitamin K, vitamin A, folate, potassium, and calcium.

3. Antioxidants: The fermentation process involved in making kimchi enhances its antioxidant content. Antioxidants help neutralize harmful free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases such as cancer and heart disease.

4. Weight Management: Kimchi is low in calories while being high in fibre, which can help promote feelings of fullness and satiety. Including kimchi in meals may aid in weight management by reducing overall calorie intake and preventing overeating due to the slightly bloated feeling after eating. More importantly the healthier your gut is the more improved your digestion will be.

5. Immune Support: The combination of probiotics, vitamins, and antioxidants in kimchi can help support a healthy immune system. Probiotics promote the growth of beneficial bacteria in the gut, which plays a crucial role in immune function. Additionally, the vitamins and antioxidants in kimchi help strengthen the body's natural defences against infections and illnesses.

6. Digestive Health: Consuming kimchi may improve digestive health by promoting the growth of beneficial bacteria in the gut and aiding in digestion. The fibre content in kimchi adds bulk to stools, promoting regularity and preventing constipation.

7. Anti-Inflammatory Properties: Some studies suggest that kimchi may have anti-inflammatory properties due to its bioactive compounds, such as flavonoids and phenolic compounds. Regular consumption of kimchi may help reduce inflammation in the body, which is associated with various chronic diseases.

8. Cardiovascular Health: The fibre, antioxidants, and probiotics in kimchi can contribute to heart health by lowering cholesterol levels, reducing blood pressure, and preventing the formation of blood clots, ultimately reducing the risk of heart disease.

Overall, incorporating kimchi into your diet can provide numerous health benefits, supporting overall well-being and contributing to a balanced and nutritious diet.

Spice it Up: 10 Creative Ways to Incorporate Kimchi into Your Favourite Dishes

Kimchi, a traditional Korean fermented dish made from vegetables, most commonly cabbage and radishes, is not only healthy and delicious but also highly versatile. Here are several ways to incorporate kimchi into meals:

1. Kimchi Fried Rice: Make a quick and flavourful fried rice by adding chopped peppers, green beans, broccoli (just empty the bits and bobs from your fridge) along with some soy sauce, sesame oil, and if desired, your choice of protein such as chicken, tofu, a fried egg or shrimp. Garnish with sliced green onions and a large spoonful of Kimchi for extra flavour and nutrition.

2. Kimchi Ramen: Boost your noodles by adding kimchi to the broth along with some sliced green onions, tofu, or shredded cooked chicken. Allow the kimchi sit in the broth for a minute to infuse its flavour into the soup, but don't let it boil. try adding it to your vegetable soup. Whether it's a homemade or your favourite soup from a can, kimchi will enhance it's nutrient density when added at the end of the cooking process.

3. Kimchi Quesadillas: Spread chopped kimchi onto a tortilla along with some shredded cheese and your choice of sliced veggies, refried beans. Fold the tortilla in half and cook it in a skillet until the cheese is melted and the tortilla is crispy. Serve with sour cream and salsa on the side. Do not overcook, as , high heat can destroy some of the active ingredients in Kimchi.

4. Kimchi Tacos: Fill tortillas with your favourite taco fillings such as shredded lettuce, spinach, diced tomatoes, refried beans, avocado slices and a hint of kimchi. A few sprigs of cilantro and a squeeze of lime juice are great too.

5. Kimchi Stir-Fry: Stir-fry your choice of vegetables, mushrooms and protein in a hot skillet or wok. Add a splash of soy sauce, sesame oil, and a pinch of sugar to balance the flavours. Add Kimchi last and serve over rice or noodles.

6. Kimchi Bowl: Build a nourishing meal with a base of cooked grains such as quinoa or brown rice, topped with sautéed or roasted vegetables, sliced avocado, and a generous serving of kimchi. Drizzle with a tahini or peanut sauce for extra flavour.

7. Kimchi Pizza: Use chopped kimchi as a topping for homemade or store-bought pizza along with sliced mushrooms, shredded cheese, sliced veggies, and your choice of protein. Bake until the crust is crispy and the cheese is bubbly for a unique twist on classic pizza.

8. Kimchi Omelette: Fold chopped kimchi into beaten eggs along with some shredded cheese and chopped herbs. Cook the omelette in a skillet until set and golden brown on both sides. Serve with toast or a salad for a satisfying breakfast or brunch option.

9. Kimchi Salad Dressing: Nothing special here, just add a spoonful of kimchi to your tossed salad. The brine will act as a zingy vinaigrette.

10. Kimchi Side: Last but not least, add kimchi to your plate as a coleslaw or chutney and instantly elevate your meal.

These are just a few ideas to get you started, but feel free to experiment and get creative with how you incorporate kimchi into your meals! If you want to try making your own, check out Jamie Oliver's recipe. Add your ideas in the comments below.

I can't stress enough the importance of adding Kimchi at the end of the cooking process. Overcooking kimchi can have several drawbacks, primarily affecting its flavour, texture, and nutritional value:

1. Reduced Nutritional Value: Kimchi is rich in beneficial probiotics, enzymes, and vitamins due to the fermentation process. Overcooking can destroy these beneficial compounds, reducing the dish's nutritional value. While kimchi still retains some nutrients even after cooking, prolonged cooking can diminish their presence.

2. Loss of Texture: Kimchi's characteristic crunchiness comes from the vegetables being partially raw and fermented. Overcooking can lead to a loss of this texture, resulting in a mushy or overly soft consistency, which may not be as palatable.

3. Flavour Alteration: Overcooking kimchi can dull its vibrant flavours. The complex balance of sweet, sour, spicy, and umami flavours that develop during fermentation can be lost when subjected to prolonged heat. Instead, the dish may taste flat or overly cooked.

4. Aroma Loss: Overcooking can also lead to the loss of kimchi's distinct aroma. The fragrant, fermented smell of kimchi may dissipate or change when subjected to excessive heat, impacting the overall sensory experience of the dish.

5. Bitterness: Some ingredients in kimchi, such as cabbage or radishes, can become bitter when overcooked. This bitterness can overpower the dish's intended flavours and make it less appetizing.

To avoid these issues, it's best to only heat kimchi briefly incorporating it into dishes towards the end of the cooking process. This allows its flavours to meld with other ingredients without losing its unique characteristics. This way, you can enjoy the benefits of kimchi while enhancing the overall flavour profile of your dish.