This Ponytail Kimchi (Chonggak kimchi: 총각김치) is a PCOS-friendly recipe. Ready in 5 minutes.
Nutrition per Serving
0Calories
0gProtein
0gCarbs
0gFat
Wind down your day with this nourishing korean Ponytail Kimchi (Chonggak kimchi: 총각김치). A well-balanced dinner is essential for women managing PCOS, as it supports overnight hormone regulation and helps prepare the body for restful sleep. This recipe combines wholesome ingredients that support both satiety and metabolic health.
This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your dinner.
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The numbers and ingredients that make this recipe work for PCOS. Macros are per serving.
http://www.maangchi.com/recipe/ponytail-kimchi
I'm very excited to introduce chonggak kimchi to you today, a special kind of kimchi made with radishes called chonggakmu. Chonggak kimchi is often translated as "ponytail kimchi." I think it's an awesome translation because the name not only sounds cute but the greens on the radish look like real ponytail. You'll never forget the name once you hear it.
The full recipe is on my website: http://www.maangchi.com/recipe/ponytail-kimchi
Ingredients:
Chongakmu (2 kilograms, or 4½ pounds), salt, onion, garlic, flour, sugar, fish sauce, hot pepper flakes, green onions
Directions:
Total preparation time: 1½ hours
Prepare the radishes:
1. Peel the radishes but keep the green stems attached. Cut off the tails and remove the dead leaves.
2. Cut the radishes in half lengthwise. Grab the 2 halves with both hands, split the greens, and put them into a large basin or bowl. Repeat this until you've cleaned all the radishes.
*tip: If the radishes are small bite sizes (about 2 inches long), skip this step
Salt the radishes:
1. Add some cold water to the radishes in the basin, and then drain.
2. Sprinkle the radishes with ½ cup of kosher salt and mix with your hands. Let it sit in the salt for 30 minutes.
3. 30 minutes later, turn over the radishes so they salt evenly and let it sit for another 30 minutes. Total salting takes 1 hour.
4. Wash the radishes thoroughly about 4-5 times to remove any dirt and excess salt, and drain in a colander.
Make porridge for the kimchi paste:
1. Mix ¼ cup flour and 2 cups of water in a pot and heat over medium heat.
2. Keep stirring until it thickens. When you see some bubbles, add 2 tbs sugar and stir for 1 more minute before removing from the heat.
3. Cool it down.
Make kimchi!
1. Mince 12 cloves of garlic and half a medium sized onion (about ½ cup worth of onion). Chop 5 stalks of green onion. Set aside.
2. Transfer the porridge to a large mixing bowl.
3. Add the minced garlic and onion, 1 cup hot pepper flakes, ¼ cup fish sauce, and the chopped green onions. Mix well.
4. Add the ponytail radishes and mix well with your hands.
*tip: Wear rubber gloves so that your hands won't be sore later
You can eat it right after making it, but this kimchi is more tasty when it ferments.
To ferment:
1. Transfer the kimchi to a glass jar or a plastic container and keep it at room temperature for a couple of days.
*tip: When it ferments, it will smell and taste sour, and the color of the greens will change to olive green.
2. When the kimchi ferments, scoop some kimchi juice from the bottom of the container to the top so that the top layer of the kimchi won't dry out and your kimchi will be juicy.
Keep it in the refrigerator and enjoy!
Why this Ponytail Kimchi (Chonggak kimchi: 총각김치) works for PCOS
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Kimchi.
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.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
1
Take the 60-Second QuizTell us your PCOS type, preferences, and goals
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Is Ponytail Kimchi (Chonggak kimchi: 총각김치) good for PCOS?
Yes, this Ponytail Kimchi (Chonggak kimchi: 총각김치) recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
How long does it take to make Ponytail Kimchi (Chonggak kimchi: 총각김치)?
This recipe takes about 5 minutes total. Prep time is 5 minutes. It makes 2 servings, so you can meal prep for multiple days.
Can I eat this for Dinner with PCOS?
Yes, this recipe works well as a PCOS-friendly Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
How do I fit this recipe into a PCOS meal plan?
This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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