Medicinal Cooking: The Power of Kimchi

Exploring everyday ingredients that nourish the body

As I’ve continued on my health journey exploring the benefits of herbs and medicinal cooking, I’ve learned so much along the way. While I’m certainly not an expert, I’ve discovered some simple things that have made a real difference for me and my family, and I’d love to share them with you.

Today, I want to talk about kimchi, one of my favorite foods to keep on hand, especially for supporting gut health and reducing inflammation.

When I was young, my family was friends with a Korean family. I remember going over to play with my friend Brenda, but I also remember the incredible food. Looking back, I’m pretty sure that’s where my love of Korean food, especially kimchi, began. Since then, I’ve enjoyed trying kimchi from several Korean restaurants near where I live, and I love that each one has its own special version.

Kimchi is a traditional Korean fermented vegetable dish, most commonly made with Napa cabbage. It’s naturally rich in Lactobacillus probiotics, fiber, vitamins, and antioxidants. These nutrients help support a healthy gut microbiome, strengthen the immune system, and may even contribute to healthy weight management. Research also suggests that regularly including fermented foods like kimchi in your diet may help support a healthy inflammatory response.

One of the reasons I find kimchi so fascinating is the connection between gut health and metabolic health. A healthy gut microbiome may help support a healthy inflammatory response, reduce insulin resistance, and improve insulin sensitivity. While kimchi certainly isn’t a cure-all, it can be a flavorful way to support your overall health as part of a balanced diet.

One important thing to know is that if you’re eating kimchi for its probiotic benefits, it’s best to enjoy it fresh and refrigerated.

The beneficial Lactobacillus bacteria are sensitive to heat, and temperatures above about 115°F can destroy many of those live probiotics. The good news is that even cooked kimchi still contains fiber, vitamins, and beneficial compounds, it just won’t provide the same live probiotic benefits.

To get the most from those probiotics, enjoy kimchi cold or only lightly warmed, keeping it below about 115°F whenever possible.

A serving of about ¼ to ½ cup a day can be a great way to gradually incorporate kimchi into your diet.

The good news is that incorporating kimchi into your meals is easy.

Here are a few simple ways to enjoy it:

* Eat it cold as a side dish or condiment.

* Add it to a grilled chicken lettuce wrap.

* Enjoy a bite alongside freshly cooked meat.

* Stir a little into mayonnaise for a tangy spread on burgers or sandwiches.

* Add it to grain bowls or salads just before serving.

* Top scrambled eggs or avocado toast with a spoonful of fresh kimchi.

We made a Kimchi slaw.

I’m excited to keep sharing what I’m learning along this journey, and one of my favorite parts has been learning from all of you. If you have a favorite way to enjoy kimchi, or there’s another medicinal food you’d like me to explore, I’d love to hear about it in the comments. After all, one of the best parts of good food is sharing it and we can all learn from each other.

Try It This Week

Add ¼ cup of fresh kimchi alongside grilled chicken, burgers, or lettuce wraps once or twice this week. It’s a simple way to start incorporating fermented foods into your meals without changing your entire diet.

It made a great topper for our grilled hot dogs. Korean Kimchi Slaw Dogs

This was my husband’s creation, he’s not a lover of really spicy food. The mayonnaise cut the spice enough for him to enjoy it. Korean Kimchi slaw dog with homemade bread and butter pickles and a little mustard. He loved it!