Quicky kimchi

Get your fermenting and probiotics on with Quicky Kimchi!

  • 1 small Napa cabbage
  • 1 red pepper, julienned
  • 1 cup carrot, shredded
  • 1 cup cold water, filtered
  • ¼ cup coarse sea salt

Kimchi Paste:

  • ¼ cup apple cider vinegar (ACV i.e. Braggs)
  • 1/3 cup hot pepper flakes
  • ¼ cup minced garlic
  • 3 Tbsp. maple syrup, pure (grade B)
  • 2 tsp sea salt
  • 3-4 stalks green onion, chopped to garnish

1. Cut cabbage into thin strips about 2-3 inches in length and ¼ inch wide. Place into a large bowl with red pepper and carrots. Add 1 cup cold water and ¼ cup coarse sea salt. Mix well with your hands to properly salt the cabbage. Set aside for 10 minutes. For the traditional version, let sit overnight.

2. In the meantime, make the kimchi paste by mixing ACV, pepper flakes, garlic, onion, carrots, maple syrup and salt in a small bowl.

3. Rinse and drain the salted cabbage. Add the kimchi paste and mix well. Garnish with green onions.

4. Serve immediately or move to a glass jar, pressing the top of the kimchi down with your hands to protect your kimchi from being exposed to too much air. Leave about 2 inches from the top to allow for expansion from the fermentation process. Place a layer of full cabbage leaves on top to prevent air from entering and seal the jar loosely. Keep it at room temperature, and it will ferment in a few days. When you see bubbles start to form at the top, store in the refrigerator for up to 4 weeks. The longer you leave it on the counter, the more probiotics will form!

Power Foods 101 is written by Dr. Joël, ND. In this book Naturopathic Dr. Joël shares her knowledge gathered from her over 25 years in practice at her clinic Revivelife™; teaching at the Ottawa Regional Cancer Foundation (ORCF) training with world leaders in their field. Power Foods 101 is in support of the Ottawa Regional Cancer Foundation. For more info visiit

Hemp seeds

(Heart health, lowers blood pressure, improves digestion, aids in weight management, increases energy, lowers bad cholesterol and controls blood sugar)

How to sprout pumpkin seeds

Soaked or sprouted pumpkin seeds are easy to prepare. They can be eaten as a healthy snack or added to salads or dishes.

Ingredients: 1 cup raw pumpkin seeds, clean, filtered water, 1 to 2 tbsp apple cider vinegar, 1/2 tsp Himalayan or sea salt or to taste.

Combine the seeds in a large jar and add enough filtered water to cover them completely. Seal the jar and allow the seeds to soak overnight or for 12 hours. Replace the water once if you can. For soaking, drain the seeds and rinse them in a wire mesh basket, then dry then with a towel. Place them in a bowl, add the vinegar and salt and mix well.

For sprouting, place the seeds back in the jar and cover it with a nylon screen or cheesecloth. Invert the jar into a bowl and allow it to sit at room temperature away from direct sun or heat. Then rinse, drain, dry, and season as above.

Spread the seeds in a single layer in a baking dish and place in a warm oven. Ideally, it should be no higher than 115 degrees F to preserve the enzymes. Allow the seeds to dry completely. It takes two hours in a warm oven. You can turn the oven on and turn it off to create a warm environment. If you have a dehydrator you can dehydrate under 110 degrees for four to six hours. Cool and store in an airtight container.

A simple homemade Italian dressing made with ¼ cup of white balsamic vinegar and ½ cup of olive oil and 1 tbsp of Italian seasoning works well with this salad. Simply pour ingredients in a jar, shake and drizzle over a salad.

Michelle Cass is a Toronto-based longtime vegan and health enthusiast with a background in holistic nutrition. She is also the co-owner of RawFoodz Inc.


May 21, 2018