Tongbaechu-kimchi

Makes 1 quart
What You Need
Ingredients
1 (2-pound) head napa cabbage
1/4 cup sea salt or kosher salt (see Recipe Notes)
Water (see Recipe Notes)
1 tablespoon grated garlic (about 5-6 cloves)
1 teaspoon grated ginger
1 teaspoon sugar
2-3 tablespoons seafood flavor or water (optional, see Recipe Notes)
1-5 tablespoons Korean red pepper flakes (gochugaru)
8 ounces Korean radish or daikon, peeled and cut into matchsticks
4 scallions, trimmed and cut into 1-inch pieces
Equipment
Cutting board and knife

Colander

Large bowl

Small bowl

Gloves (optional but highly recommended)

Clean 1-quart jar with canning lid or plastic lid

Plate and something to weigh the kimchi down, like a jar or

Bowl or plate to place under jar during fermentatio

can of beans

Instructions
1.

Cut the cabbage. Cut the cabbage lengthwise into quarters and remove the cores. Cut each quarter crosswise into 2-inchwide strips.

2.

Salt the cabbage. Place the cabbage and salt in a large bowl. Using your hands (gloves optional), massage the salt into the
cabbage until it starts to soften a bit, then add water to cover the cabbage. Put a plate on top and weigh it down with something heavy,
like a jar or can of beans. Let stand for 1-2 hours.

3.

Rinse and drain the cabbage. Rinse the cabbage under cold water 3 times and drain in a colander for 15-20 minutes. Rinse
and dry the bowl you used for salting, and set it aside to use in step 5.

4.

Make the paste. Meanwhile, combine the garlic, ginger, sugar, and seafood flavor (or 3 tablespoons water) in a small bowl
and mix to form a smooth paste. Mix in the gochugaru, using 1 tablespoon for mild and up to 5 tablespoons for spicy (I like about 3
1/2 tablespoons).

5.

Combine the vegetables and paste. Gently squeeze any remaining water from the cabbage and return it to the bowl along
with the radish, scallions, and seasoning paste.

6.

Mix thoroughly. Using your hands, gently work the paste into the vegetables until they are thoroughly coated. The gloves
are optional here but highly recommended to protect your hands from stings, stains, and smells!

7.

Pack the kimchi into the jar. Pack the kimchi into the jar, pressing down on it until the brine rises to cover the vegetables.
Leave at least 1-inch of headspace. Seal the jar with te lid.

8.

Let it ferment. Let the jar stand at room temperature for 1-5 days. You may see bubbles inside the jar and brine may seep out
of the lid; place a bowl or plate under the jar to help catch any overflow.

9.

Check it daily and refrigerate when ready. Check the kimchi once a day, pressing down on the vegetables with a clean
finger or spoon to keep them submerged under the brine. (This also releases gases produced during fermentation.) Taste a little at this
point, too! When the kimchi tastes ripe enough for your liking, transfer the jar to the refrigerator. You may eat it right away, but it's
best after another week or two.
Recipe Notes

Salt: Use salt that is free of iodine and/or anti-caking agents, which can inhibit fermentation.

Water: Chlorinated water can inhibit fermentation, so use spring, distilled, or filtered water if you can.

Seafood flavor and vegetarian alternatives: Seafood gives kimchi an umami flavor. Different regions and families may use
fish sauce, salted shrimp paste, oysters, and other seafood. Use about 2 tablespoons of fish sauce, salted shrimp paste, or a

combination of the two. For vegetarian kimchi, I like using 3/4 teaspoon kelp powder mixed with 3 tablespoons water, or simply 3
tablespoons of water.

Napa cabbage (Brassica rapa (pekinensis

group)),
Nutrition Value per 100 g.
(Source: USDA National Nutrient database)
Principle

Nutrient
Value

Percentage of
RDA

Energy

16 kcal

<1%

Carbohydrates

3.23 g

2.5%

Protein

1.2 g

2%

Total Fat

0.2 g

1%

Cholesterol

0 mg

0%

Dietary Fiber

1.2 mg

3%

Folates

79 g

20%

Niacin

0.400 mg

2.5%

Pantothenic acid

0.105 mg

2%

Pyridoxine

0.232 mg

18%

Riboflavin

0.050 mg

4%

Thiamin

0.040 mg

3%

Vitamin A

318 IU

11%

Vitamin C

27 mg

45%

Vitamin K

42.9 g

38%

Sodium

8 mg

0.5%

Potassium

238 mg

5%

Calcium

77 mg

8%

Iron

0.31 mg

4%

Magnesium

13 mg

3%

Manganese

0.190 mg

8%

Phosphorus

29 mg

4%

Zinc

0.23 mg

2%

Carotene-a

1 g

--

Carotene-

190 g

--

Lutein-zeaxanthin

48 g

--

Vitamins

Health benefits of Napa cabbage

Napa cabbage is incredibly low in calories. 100 g fresh leaves carry

jus 16 calories. Along with celery, bok-choy,...etc, it easily fits into
the neo-class of zero calorie or negative calorie group of vegetables
as often advocated by some dieticians.

Electrolytes

Minerals

Napa is packed with many antioxidant plant compounds such

as carotenes, thiocyanates, indole-3-carbinol, lutein, zea-xanthin,
sulforaphane and isothiocyanates. In addition, it is an abundant
source of soluble and insoluble dietary fiber. Scientific studies
suggest these compounds are known to offer protection against
breast, colon and prostate cancers and help reduce LDL or "bad
cholesterol" levels in the blood.

Phyto-nutrients

Fresh napa is an excellent source of folates. 100 g provides 79 g or 20% of daily required levels of this B-complex vitamin.
Folic acid is one of the essential components of DNA. Sufficient amounts of folates in the diet in anticipant mothers may help
prevent neurological diseases in the newborn babies.

Further, napa cabbage has very good levels of vitamin-C. 100 g of fresh napa provides about 45% of daily requirements of
this vitamin. Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and
scavenge harmful, pro-inflammatory free radicals.

Likewise in other cabbages, napa too has moderate levels of vitamin

K, provides about 38% of RDA levels. Vitamin-K has a potential
role in the bone metabolism by promoting osteotrophic activity in
bone cells. Therefore, sufficient levels of vitamin K in the diet
makes your bone stronger, healthier and help delay osteoporosis.
Further, vitamin-K also has established role to play in the treatment
of tAlzheimer's disease patients by limiting neuronal damage in their
brain.

Principle

Nutrient
Value

Percentage of
RDA

Energy

32 Kcal

1%

Carbohydrates

7.34 g

6%

Protein

1.83 g

3%

Total Fat

0.30 g

1%

Napa cabbage has small levels of vitamin-A. However, it also

Cholesterol

0 mg

0%

contains flavonoid poly phenolic compounds such as carotenes,

lutein and xanthins which convert to vitamin A in the body.

Dietary Fiber

2.6 g

7%

Folates

64 g

16%

Niacin

0.525 mg

3%

Pantothenic acid

0.075 mg

1.5%

Pyridoxine

0.61 mg

5%

Riboflavin

0.080 mg

6%

Thiamin

0.055 mg

5%

Vitamin A

997 IU

33%

Vitamin C

18.8 mg

31%

Vitamin E

0.55 mg

4%

Vitamin K

207 g

172%

Sodium

16 mg

1%

Potassium

276 mg

6%

Calcium

72 mg

7%

Copper

0.083 mg

9%

Iron

1.48 mg

18.5%

Magnesium

20 mg

5%

Manganese

0.160 mg

7%

Phosphorus

37 mg

5%

Selenium

0.6 g

1%

Zinc

0.39 mg

3.5%

Carotene-

598 g

--

Crypto-xanthin-

0 g

--

As in other green vegetables, it is a good source of many essential

vitamins such as riboflavin, pantothenic acid, pyridoxine (185 of
RDA) and thiamin. These vitamins are essential in the sense that our
body requires them from external sources to replenish.

Scallions (Allium fistulosum),

Nutrient value per 100 g.
(Source: USDA National Nutrient data base)

In addition, it is very natural source of electrolytes and minerals like

calcium, potassium, phosporous, manganese, iron and magnesium.
Potassium is chief component of cell and body fluids and helps in
regulating heart rate and blood pressure. Manganese is employed by
the body as a co-factor for the antioxidant enzyme,superoxide
dismutase. Iron is required for the red blood cell formation.

(Reference : http://www.nutrition-and-you.com/napacabbage.html)

Vitamins

Electrolytes

Minerals

Health benefits of Scallions

Scallions are very low in calories; 100 g of fresh leaves provide just
31 calories. Nonetheless, they contain many noteworthy flavonoid
anti-oxidants, plant fiber, minerals, and vitamins that have proven
health benefits.
Being leafy-greens, scallions naturally contain more plant-derived
antioxidants, and dietary fiber than their fellow allium members
like onions, shallots, etc. 100 g fresh spring onions provide 2.6 g or
7% of daily-recommended levels of fiber.

Phyto-nutrients

Lutein-zeaxanthin 1137 g

--

Scallions, like leeks, possess proportionately less thio-sulfinates anti-oxidants than that in the garlics. Thio-sufinates such
as diallyl disulfide, diallyl trisulfide and allyl propyl disulfide convert to allicin by enzymatic reaction when its leaves
disrupted (crushing, cutting, etc.). Laboratory studies show thatallicin reduces cholesterol production by inhibiting the HMGCoA reductase enzyme in the liver cells. Further, it also found to have anti-bacterial, anti-viral, and anti-fungal activities.

Allicin decreases blood vessel stiffness by release of nitric oxide (NO); thereby bring a reduction in the total blood pressure.
In addition, It blocks platelet clot formation and has fibrinolytic action in the blood vessels, which helps decrease an overall
risk of coronary artery disease (CAD), peripheral vascular diseases (PVD), and stroke.

Spring onions contain healthy composition of vitamin-A (997 IU or 33% of RDA per 100 g) and other flavonoid phenolic
anti-oxidants such as carotenes, zea-xanthin, and lutein. Together, they help the body protect from lung and oral cavity
cancers.

They also have some other essential vitamins such as vitamin C, and
K. In fact; scallions are one of the richest sources of vitamin K. 100
g of fresh greens provides 207 g or about 172% of dailyrecommended intake of this vitamin. Vitamin K has a potential role
in bone health by promoting osteotrophic (bone formation and
strengthening) activity. Adequate vitamin-K levels in the diet help
limiting neuronal damage in the brain; thus, has established role in
the treatment of Alzheimer's disease.

Spring onions are plentiful in B-complex vitamins as well as some

essential minerals such as copper, iron, manganese, and calcium.
The leafy greens contain several vital vitamins such as
pyridoxine, folic acid, niacin, riboflavin, and thiamin in healthy
proportions. 100 g fresh leaves provide 64 g of folates. Folic acid
is essential for DNA synthesis and cell division. Their adequate
levels in the diet during pregnancy can help prevent neural tube
defects in the newborn babies.

(Reference: http://www.nutrition-and-you.com/scallions.html)

Radish (Raphanus sativus), Fresh, raw,

Nutrition Value per 100 g,
(Source: USDA National Nutrient data base)
Principle

Nutrient
Value

Percentage of
RDA

Energy

16 Kcal

1%

Carbohydrates

3.40 g

3%

Protein

0.68 g

1%

Total Fat

0.10 g

<1%

Cholesterol

0 mg

0%

Dietary Fiber

1.6 g

4%

Folates

25 g

6%

Niacin

0.254 mg

1.5%

Pyridoxine

0.071 mg

5.5%

Riboflavin

0.039 mg

3%

Vitamin A

7 IU

<1%

Vitamin C

14.8 mg

25%

Vitamin E

0 mg

9%

Vitamin K

1.3 g

1%

Sodium

39 mg

2.5%

Potassium

233 mg

5%

Calcium

25 mg

2.5%

Copper

0.050 mg

5%

Iron

0.34 mg

4%

Magnesium

10 mg

2.5%

Manganese

0.069 mg

2.5%

Zinc

0.28 mg

2%

Carotene-

4 g

--

Carotene-

0 g

--

Vitamins

Electrolytes

Health benefits of radish

Since ancient times, Chinese believe that eating radish and other
brassica group vegetables such ascabbage, cauliflower, and napacabbage would bring wholesome health.
They are are one of very low calorie root vegetables. Fresh root
provides just 16 calories per 100 g. Nonetheless; they are a very
good source of anti-oxidants, electrolytes, minerals, vitamins and
dietary fiber.

Minerals

Phyto-nutrients

Lutein-zeaxanthin 10 g

--

Radish, like other cruciferous and Brassica family vegetables, contains isothiocyanate anti-oxidant compound
called sulforaphane. Studies suggest that sulforaphane has proven role against prostate, breast, colon and ovarian cancers by
virtue of its cancer-cell growth inhibition, and cyto-toxic effects on cancer cells.

Fresh roots are good source of vitamin C; provide about 15 mg or 25% of DRI of vitamin C per 100 g. Vitamin C is a
powerful water soluble anti-oxidant required by the body for synthesis of collagen. It helps the body scavenge harmful free
radicals, prevention from cancers, inflammation and help boost immunity.

In addition, they contain adequate levels of folates, vitamin B-6,

riboflavin, thiamin and minerals such as iron, magnesium, copper
and calcium.

Further, they contain many phytochemicals like indoles which are

detoxifying agents and zea-xanthin, lutein and beta carotene, which
are flavonoid antioxidants. Their total antioxidant strength,
measured in terms of oxygen radical absorbance capacity (ORAC
value), is 1736 mol TE/100 g.

(Reference: http://www.nutrition-and-you.com/radish.html)

Garlic (Allium sativum), Nutrient value/100 g.

Total-ORAC value 5346 mol TE/100 g.
(Source: USDA National Nutrient data base)
Principle

Nutrient
Value

Percentage of
RDA

Energy

149 Kcal

7.5%

Carbohydrates

33.06 g

25%

Protein

6.36 g

11%

Total Fat

0.5 g

2%

Cholesterol

0 mg

0%

Dietary Fiber

2.1 g

5.5%

Folates

3 g

1%

Niacin

0.700 mg

4%

Pantothenic acid

0.596 mg

12%

Pyridoxine

1.235 mg

95%

Riboflavin

0.110 mg

8%

Thiamin

0.200 mg

17%

Vitamin A

9 IU

<1%

Vitamin C

31.2 mg

52%

Vitamin E

0.08 mg

0.5%

Vitamin K

1.7 g

1.5%

Sodium

153 mg

10%

Potassium

401 mg

8.5%

Calcium

181 mg

18 %

Copper

0.299 mg

33%

Iron

1.70 mg

21%

Magnesium

25 mg

6%

Manganese

1.672 mg

73%

Phosphorus

153 mg

22%

Selenium

14.2 g

26%

Zinc

1.160 mg

10.5%

Carotene-

5 g

--

Crypto-xanthin-

0 g

--

Vitamins

Electrolytes

Minerals

Health benefits of Garlic

Strong flavored, garlic cloves contain many noteworthy phytonutrients, minerals, vitamins, and antioxidants that have proven
health benefits. Total measured antioxidant strength (ORAC value)
is 5346 mol TE/100 g.

Phyto-nutrients

Lutein-zeaxanthin 16 g

--

Its bulbs contain organic thio-sulfinite compounds such as diallyl disulfide, diallyl trisulfide and allyl propyl disulfide. Upon
disruption of bulb (while crushing, cutting, etc.), these compounds convert intoallicin through enzymatic reaction.

Laboratory studies show that allicin reduces cholesterol production by inhibiting the HMG-CoA reductaseenzyme within the
liver cells.

Allicin decreases blood vessel stiffness through facilitation of nitric oxide (NO) release. Nitric oxide relaxes blood vessels
and thereby, bring a reduction in the total blood pressure. Further, it blocks platelet clot formation and has fibrinolytic action
inside the blood vessels. This function of allicin helps decrease the overall risk from coronary artery disease (CAD),
peripheral vascular diseases (PVD), and stroke.

Research studies also suggest that consumption of garlic is associated with a possible decrease in the incidence of stomach
cancer.

Allicin and other essential volatile compounds also found to have anti-bacterial, anti-viral, and anti-fungal activities.

Garlic is an excellent source of minerals and vitamins that are essential for optimum health. The bulbs are one of the richest
sources of potassium, iron, calcium, magnesium, manganese, zinc, and selenium. Selenium is a heart-healthy mineral, and is
an important cofactor for antioxidant enzymes within the body. Manganese is used by the body as a co-factor for the
antioxidant enzyme, superoxide dismutase. Iron is required for red blood cell formation.

It contains many flavonoid anti-oxidants like carotene beta, zea-xanthin, and vitamins like vitamin-C. Vitamin C helps the
body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

(Reference: http://www.nutrition-and-you.com/garlic.html)

Health benefits of ginger

Ginger root has been in use

inflammatory, carminative,
properties. Total
of oxygen radical
root is 14840 mol TE/100

It contains health

Ginger root (Zingiber officinale),

Fresh, Nutrient value per 100 g
(Source: USDA National Nutrient data base)
Principle

Nutrient
Value

Percentage of
RDA

since ancient times for its antianti-flatulent, and anti-microbial

antioxidant strength measured in terms
absorbance capacity(ORAC) of ginger
g.
benefiting essential oils such as gingerol,

Energy

80 Kcal

4%

Carbohydrates

17.77 g

13.5%

Protein

1.82 g

3%

Total Fat

0.75 g

3%

Cholesterol

0 mg

0%

Dietary Fiber

2.0 g

5%

Folates

11 g

3%

Niacin

0.750 mg

4.5%

Pantothenic acid

0.203 mg

4%

Pyridoxine

0.160 mg

12%

Vitamin A

0 IU

0%

Vitamin C

5 mg

8%

Vitamin E

0.26 mg

1.5%

Vitamin K

0.1 g

0%

Sodium

13 mg

1%

Potassium

415 mg

9%

Calcium

16 mg

1.6%

with lemon or orange j

in ayurvedic medicine
throat.

Copper

0.226 mg

25%

Iron

0.60 mg

7.5%

Magnesium

43 mg

11%

Its extraction is used

Manganese

0.229 mg

10%

as a vehicle to mask bitterness and after-

taste in traditional

Phosphorus

34 mg

5%

ayurvedic preparations.

Zinc

0.34 mg

3%

zingerone, shogaol,
phelladrene, cineol, and
intestinal motility and have
(analgesic), nerve
bacterial properties.
nausea induced by motion
relieve migraine headache.

farnesene, and small amounts of citral. Gingerols help improve the

been anti-inflammatory, painkiller
soothing, anti-pyretic as well as antiStudies have shown that it may decrease
sickness or pregnancy and may help

Vitamins

Studies suggest
which gives pungent
against E.coli induced

This herb root only has 80

cholesterol. Nonetheless, it
vitamins such as
acid (vitamin B-5) that are

Furthermore, it also holds

manganese, copper, and
component of cell and
rate and blood pressure.

Electrolytes

Medicinal uses

Ginger root slices,

Gingerols increase the

that zingerone, a chemical compound

character to the ginger root, is effective
diarrhea, especially in children.
calories per 100 g and contains no
composes many essential nutrients and
pyridoxine (vitamin B-6), pantothenic
required for optimum health.
good amount of minerals like potassium,
magnesium. Potassium is an important
body fluids that helps controlling heart

Minerals
boiled in water
uice, and honey, is a popular herbal drink
to relieve common cold, cough, and sore

motility of the gastrointestinal tract and

have analgesic, sedative, anti-inflammatory, and antibacterial properties. Studies have shown that it may help reduce
nausea caused by motion sickness or pregnancy and may help relieve migraine.

(Referemce: http://www.nutrition-and-you.com/ginger-root.html)