Dinner: Korean beef barbecue ("LA Galbi": 갈비)

How to make real LA style Korean BBQ. Recipe is posted on my website! http://www.maangchi.com/recipe/la-galbi Ingredients (for 4-6 servings): 3.5 LB (1.5 kg) of LA style beef short ribs, soy sauce, water, honey, garlic, onion, ginger, pear,sesame oil, sesame seeds, black ground pepper, soybean paste, hot pepper paste, green onions, lettuce, perilla leaves, green chili pepper, cucumber, and carrot. See photos and descriptions of ingredients on my website: http://www.maangchi.com/ingredients Directions: 1. Trim excess fat from the short ribs and rinse a couple times in cold water. 2. Soak the ribs in cold water for 10-20 minutes to remove the blood. Make marinade: 1. In a large bowl, add 1/3 cup soy sauce, 1/3 cup water or cooking wine, and ¼ cup honey (or 1/3 cup brown sugar). 2. Blend 1 Korean pear (about 2 cups' worth), 8 cloves of garlic, 1 medium onion, and 1 ts of chopped ginger until it turns into a white creamy liquid. 3. Add it to your soy sauce base and add 2 tbs sesame oil. *tip: If you can't find a Korean pear, use 2 ripe bosc pears. I sometimes use bosc pears and they work well. 4. Rinse the short ribs in fresh cold water a couple more times to remove any remaining bone fragments. Drain the water. 5. Add the ribs to the marinade and mix it well, by hand. 6. Keep it in the refrigerator for at least an hour. Overnight is better, but an hour is ok if you are short of time. Make dipping sauce: 1. Mix these 2 tbs soy bean paste, 1 tbs of hot pepper paste, 1 stalk of chopped green onion, 1 clove of minced garlic, 1 ts honey, 1 ts of sesame oil, and 1 ts sesame seeds in a small bowl with a spoon. Prepare vegetables: 1. Rinse and drain lettuce and perilla leaves. Put them on a plate or basket. 2. Cut a cucumber into strips 3 ½ inch to 4 inches in length and ½ inch thick (8-10 cm long x1 ½ cm thick), 3. Chop green chili peppers and slice a few cloves of raw garlic and put them next to green lettuce and perilla leaves. Let's cook and eat! 1. Grill, pan fry, or BBQ the ribs. The LA style cut is thin, so they're cooked much faster than usual ribs. It takes only about 5 minutes! 2. When the both sides are cooked, put them on a serving plate. Cut the meat part off the bone with scissors into bite sized pieces. 3. Wrap it in a lettuce leaf and a periilla leaf. Add dipping sauce, garlic, and a piece of green chili pepper to the pocket, wrap it up, and put it in your mouth. You can serve this with rice and kimchi, too. Enjoy the recipe!

This recipe includes superfoods such as:

Sesame Seeds, Honey, Kimchi

Health benefits of Korean beef barbecue ("LA Galbi": 갈비)

Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Besides beneficial bacteria, kimchi is also a great source of beta-carotene, calcium, iron and vitamins A, C, B1 and B2. Kimchi and is full of probiotics which balance our pH level and ward off yeast infections and UTIs.

Ingredients

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Instructions

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