08.30.23

Around The Farm

Kimchi-fication: A Guide on Getting More Kimchi into Your Life

By Audrey Sun, UW Farm Dani Elenga Urban Farming and Environment Intern,
Majoring in Global Health, UW School for Public Health

Stinky, salty, spicy, sour. These might be words you use to describe this fermented Korean dish that has been growing in popularity for the past decade. Noted for its probiotic gut health benefits, Kimchi is heralded for its fermented “health food” status. In this guide I will briefly discuss the history, recipes, and tips to getting more of it into your life (and belly).

Historically, kimchi was a way to preserve vegetables for the long winters. Made in a process called gimjang, families would get together to make large amounts of kimchi starting in the fall. The finished product was stored in onggis, earthenware clay pots, which were buried in the ground during the winter to prevent freezing and slowed fermentation during the summer. When my mom immigrated to America, she left behind her family and the tradition of gimjang. However, when we were kids she started making kimchi again so we could have that piece of our culture. Some of my fondest memories of my childhood are the long hours I spent helping my mom, sitting next to her on the ground and helping adjust the seasoning as she mixed the ingredients in a comically large mixing tub.

Recipes vary depending on region and type of kimchi. Baechu-kimchi (the most common nappa cabbage kimchi), pa-kimchi (green onion kimchi), baek-kimchi (kimchi without the iconic red gochugaru pepper flakes), and kkaktugi-kimchi (daikon radish kimchi) are some types you may never have heard of but are a delicious display of the diversity that exists in the kimchi world. For this guide I will not be giving step by step instructions, but rather the theory behind kimchi. Some recipes you can follow if you’d like to try making your own are linked here and here 

Kimchi is made up of a few main ingredients: vegetables, something salty, starch, sweetener, and aromatics. The process includes salting vegetables to season and extract excess water, making an aromatic paste with the other ingredients and combining everything before allowing it to ferment. You can really use any type of vegetable but best practice is anything not super flimsy and high in water content like lettuce. A salt source that is common these days is fish sauce but you can use anything from salted shrimp to plain salt if you want it vegan.  The starch component is imperative to feed the bacteria that ferments kimchi. Most people use glutinous rice flour which you can buy at any Asian market but you can grind leftover rice into a paste instead. For sweeteners some people use fresh ground fruit like apples, plum syrup, or even plain sugar. Finally, the aromatic paste is really up to your preference. Garlic, ginger, green onions, white onions, pepper flakes, etc. can all be used to create your signature kimchi profile or be adjusted to fit whichever type of kimchi you're making.

If you have trouble eating your kimchi plain, I have a few dishes that help it be a little milder and are so delicious and simple to make. A hot tip I like to tell people is to stir fry their kimchi with oil and a sprinkle of sugar. Try this out and eat it with some rice and dried seaweed and your mind will be blown by how different it is from fresh. Linked are all recipes you can try: Kimchi Bacon Mac and Cheese (mac and cheese with a mild funky twist, add some Gochujang in your roux for a spicier umami taste), Kimchi-Jeon (a crispy, kimchi fritter you can stuff with other veggies like zucchini and onion), Bibim-Guksu (cold kimchi gochujang noodles perfect for cooling down in the summer).

photo credit: Washington Post (top), Inspired Taste (bottom)
 

This Week's CSA Veggie Key:

Recipe of the Week: 

Apple Carrot Cake
By Audrey Sun, Dani Elenga Urban Farming and Environment Intern

Photo from Glorious Treats

This week’s recipe will take apples and utilize them to add a zing to your common carrot cake recipe. Apples are the flavor of fall, and though a little late this recipe will be a celebration of the sweeter side of cold weather. A nice slice of apple carrot cake and a cup of warm milk does wonders for keeping you warm this winter.

Apples are one of Washington's biggest crop. Historically, humans have been cultivating apples for almost 8,500 years. Apples were originated from Kazakhstan and were spread throughout the east by traders from the Silk Road. Washington produces about 60% of the apples consumed in the US. Personally, I remember going on trips on the East Coast and the hotels I stayed at would have free Washington apples. A piece of home while so far away. 

This recipe calls for adding carrots, apples, oil, and yogurt in order to keep it moist. Greek yogurt is an often overlooked ingredients in cakes and breads. I love putting it in my banana bread or carrot cake because it adds moisture, creaminess, and a slight tanginess to balance out the sweetness. I have not included a recipe for the cream cheese frosting because I also just like eating the cake plain, but you can use this recipe for reference. Like all my recipes, feel free to adjust the seasoning and fillings to your preferences. For example, you can substitute any type of nuts for walnuts or leave them out completely and if you don't have greek yogurt or sour cream you can just use more oil.

Ingredients:

2 cups all-purpose flour
3/4 cup packed brown sugar
1/2 cup neutral oil (canola, vegetable, or even coconut)
1/2 cup greek yogurt or sour cream
4 large eggs, lightly beaten
1 1/2 cups packed grated carrots 
1 1/2 cups packed grated apples
1 cup coarsely chopped walnuts (optional)
2 teaspoons baking soda
1 1/2 teaspoons baking powder
2 teaspoons vanilla extract
2 teaspoons cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon ground cloves
1/4 teaspoon salt

Instructions:

1. Preheat the oven to 350 F. Grease a large 9 by 13 pan and set aside. 
2. In a large bowl, beat your eggs, brown sugar, oil, and yogurt together until lighter in color. In a separate bowl, mix all your remaining dry ingredients.
3. Gently fold the dry mix into the wet until just combined.
4. Next add in your grated carrots, apples, and optional nuts.
5. Pour into the prepared pan and bake for 40 to 50 minutes or until a toothpick comes out clean.
6. Ready to frost and serve! You can enjoy this plain or with a cream cheese frosting.

Nutrition Corner: Apples

An apple a day keeps the doctor away! Did you know! Apples are low in sodium but high in potassium which promotes healthy hearts. Apples are packed with fiber, vitamins, antioxidants and minerals which help regulate your body functions and may provide benefits like anti-cancer, regulating blood sugar, and maintaining healthy weight.
 

One medium 7-ounce (200-grams) apple (similar between all types) provides:

Calories: 104kcal
Carbs: 28 grams
Fat: 0.3g
Sodium: 2mg
Fiber: 5 grams
Sugars: 20.8g
Protein: 0.5g
Vitamin C: 10% of the Daily Value (DV)
Copper: 6% of the DV
Potassium: 5% of the DV
Vitamin K: 4% of the DV

Source: USDA

News and Noteworthy:

UW Farm Summer and Fall Internship Opportunities

Farm Education Internship – OPEN Fall 2023

General Farm Internship, CSA Program Focus – OPEN FOR Summer and Fall 2023

Food Security Internship – OPEN FOR SUMMER and Fall 2023

More available paid and unpaid opportunities to check out on our website.

Career Opportunities in Agriculture & Food Systems:

• Kirsop Farm – Hiring Multiple Positions
• EarthCorps – Hiring Multiple Positions
• Red Dog Farms – Multiple Positions Available
• Seed Savers Exchange – Multiple Positions Available
• Superstar Farmer's Market Staff
• Farm Steward – Vashon-Maury Island Land Trust
• Seattle Public Schools – Farm to School Specialist
• Santa Cruz Center for Agroecology Facilities Lead
• Seed Inventory/ Quality Assurance Manager – Adaptive Seeds

Food Access Resources

The UW Farm donates regularly to the UW Food Pantry. During peak season we also donate to nearby food banks. The links below are resources to help you or someone you know with food access.  

• UW Food Pantry: The UW Food Pantry | Any Hungry Husky (washington.edu)
• Northwest Harvest Food Donation sites: Public Drop Sites – Northwest Harvest
• University District Food Bank: Donate Food and Items – University District Food Bank (udistrictfoodbank.org)
• Food Lifeline: Volunteer – Food Lifeline

Help The Farm Grow!

Every year, we have the capacity to grow more food and increase our educational and research program at the UW, but not without your support. Every contribution goes to work immediately, helping us better serve students. Your support can sustain our momentum and help seed new opportunities for student internships, academic work, and future growth. Please consider making a gift to the Farm online

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