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Mild Ramp Kimchi

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Fermented food is great for gut health, creating a protective lining in our gut, aiding in digestion, giving us a nutritional boost, detoxifying our intestines and aiding to weight loss. They also all taste great. The hallmark of fermented food in Korean culture is “kimchi” and while I love them, my stomach usually has a hard time with the spiciness. Usuing already flavored vegetables like ramp. allows me to go easy on the spiciness. If ramp is out of season, you can substitute for leeks, garlic scapes, Asian chives, and so on. I eat them in a rice roll, in sandwiches or as a side to any meal.

Further Food Nutritionist Commentary:

If you've never tried ramps, a type of wild leek, you're in for a treat. Their taste and aroma is a pleasing combination of onion and garlic, and like their allium cousins, contain a number of powerful antioxidant compounds with potential benefits for heart health and cancer prevention. By fermenting the ramps in the style of kimchi, you also increase bio-availability of their vitamins, minerals and enzymes, and introduce a source of probiotics to the diet, which enhances the digestive and immune systems, and further improves the body's ability to utilize nutrients. This is one healthy jar!

Note: Ramps are a spring delicacy, typically show up at farmer's markets in April and May -- follow Linda's recommendations for what to use in other seasons. Scallions (green onions) are another great substitute.


By Heather Goesch, MPH, RDN, LDN
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Mild Ramp Kimchi

  • Prep Time:15 minutes
  • Cook Time:15 minutes
  • Servings: 8

Ingredients

24 ounces ramp (cleaned, head trimmed, cut into three sections (white, purple, green))
7 garlic cloves (peeled)
1 ginger (size of garlic, peeled)
1/2 cup sandlace extract (fish sauce)
2 teaspoon dried chili pepper flakes (Korean red chile if you can get it)

Instructions

  1. Process garlic, ginger, chili flakes and sandlace extract (“sauce”).
  2. Mix ramps (three parts separately) with the sauce, gently massaging in the sauce as to not damage the ramps.
  3. Place in fridge in separate (three parts separately) airtight container, preferably where the ramps can lay flat.
  4. It will be ready to in about 1 week, though you can have it right away if you want.
    It will last several months in the fridge. Enjoy!
Process garlic, ginger, chili flakes and sandlace extract (“sauce”). Mix ramps (three parts separately) with the sauce, gently massaging in the sauce as to not damage the ramps. Place in fridge in separate (three parts separately) airtight container, preferably where the ramps can lay flat. It will be ready to in about 1 week, though you can have it right away if you want. It will last several months in the fridge. Enjoy!

Nutrition Information

Per Serving:  Calories: 61; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 583mg; Potassium: 187mg; Carbohydrate: 14g; Fiber: 2g; Sugar: 3g; Protein: 2g


Nutrition Bonus:   Vit A: 29%; Vit C: 19%; Iron: 10% 

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