Kimchi Slaw Recipe & The Benefit of Fermented Foods

You might be wondering…what the heck is Kimchi? Kimchi is a traditional side dish and staple item in Korea. People in Korea consume about 40 pounds of Kimchi (per person) each year–it’s generally eaten on the side with every meal. There’s a lot of different varieties of Kimchi (over 300 depending on vegetables and spices used), but most of them use some blend of cabbage, chili peppers, garlic, scallions, and sometimes carrots. It always has some spice, which gives it it’s signature bite.


What’s So Special About Kimchi?

So why did I go out of my way to use it in a recipe and and present it to you here? Kimchi is a fermented food or probiotic food. This means it undergoes a process inside tightly sealed glass jars where bacteria convert sugars into other compounds in order to produce energy, grow, and thrive.

Sounds a little gross… bacteria in your food? Don’t we usually try to avoid that? We most certainly do, but this is beneficial bacteria. Bacteria that has the ability to boost your immune system, balance your gut microbiome (bacteria in your gut), and improve your mental, physical and emotional health. 

Examples of Fermented Foods/Beverages:

• Sauerkraut

• Kefir

• Apple Cider Vinegar

• Kombucha

• Chutney

Do you want to learn more about why keeping your gut healthy is so important? Check out the video below. I also show you how I made the Kimchi Slaw.


Five Benefits of Fermented Foods

Health starts in the gut. 70-80% of our immune cells are located in our gut. Our guts operate on their own and even send signals to our brain. This means that making sure you’re keeping your gut healthy should be a priority. Fermented foods are one great way to do that.

1. Makes food easier to digest, which increases the amount of vitamins and minerals we absorb from them.

Since the bacteria start breaking down the food/beverage during the fermentation process, this makes the nutrients more bio-available and easier to absorb. We get as much as we physically can nutrient-wise from fermented foods/beverages.

2. Help to stave off cravings for sugar and heavily processed foods.

By consuming fermented foods, you are increasing the variety of good bacteria in your gut. This creates a balance and improves digestion and absorption of food. When we absorb more nutrients from our food, we avoid nutrient deficiencies that often cause cravings.

3. Boost levels of polyphenols and resveratrol, which makes them easier to absorb–these can help fight cancer.

The bacteria, called anaerobes, not only help breakdown down the food, but also create compounds that have anti-cancer and anti-oxidant properties, like the ones listed above. These are powerful antioxidants that can prevent chronic disease, help the aging process, and overall improve health.

4. Provide enzymes that help your body improve digestion and even help beneficial bacteria to grow.

Not only does eating fermented foods add in good bacteria to your gut, but they also promote the growth of more good bacteria by producing the enzymes needed. This creates a happy environment in your gut, which translates to mental, emotional, and physical balance.

5. Help boost immunity.

When we add good bacteria into the gut, we are improving our immune health. The better the balance of good and bad bacteria in your gut, and the more variety you have, the stronger your immune system will be.

FTC Disclosure: I may earn a small commission if you purchase any products through links in this post.

Kimchi Slaw Recipe


• ½ head of red cabbage, chopped

• 1 cup shredded carrots (or 3 carrots chopped)

• 2 cups kimchi

• ¼ cup Harissa flavor Chosen Foods Mayo*

*I got the avocado oil mayo from Amazon. The harissa flavor is spicy and delicious! If using plain mayo I would add some cayenne pepper, paprika, and herbs.


1. Chop your cabbage then mix cabbage, carrots, and kimchi in a large bowl. Add in your mayo and mix until it’s all even.

2. Store in an airtight container in the fridge.

If you want to let me know how the recipe turned out, have questions, or just want to connect you can find me @amandamontalvord on Instagram and Facebook. You can also shoot me a quick email to

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