The Korean Diet: A Balanced Approach to Nutrition

Traditional Korean Meals

Korean cuisine typically consists of 'Bap' (a bowl of rice), a main dish, 'Banchan' (side dishes), and a Korean-style soup or stew, creating a nutritionally well-balanced meal. The main dish usually features meat or fish, often accompanied by vegetables. Classic side dishes include Kimchi and 'Namul' (seasoned vegetables). Rice and soup may incorporate various grains beyond just white rice.

According to OECD Statistics, Korea ranks first in daily vegetable consumption among member countries. This achievement can be attributed to the dietary habit of consuming side dishes like Kimchi.

Kimchi: Korea's Vegetable Powerhouse

Kimchi, a well-known fermented vegetable dish, exemplifies Korea's vegetable-based cuisine. It's a staple in Korean households, comparable to 'bread and butter' in Western cultures. Kimchi is not only delicious but also a superfood, rich in gut-healthy bacteria due to its fermentation process.

There are hundreds of Kimchi varieties, made with different vegetables such as:

• Napa cabbage (Cabbage Kimchi)
• Korean radish (Kkakdugi/Chonggak Kimchi)
• Cucumber (Cucumber Kimchi)

The possibilities are endless, as any edible vegetable can be used. Additional ingredients like garlic, ginger, and red pepper powder contribute to Kimchi's complex flavor profile.

Kimchi's taste varies based on family or regional recipes, ingredients, and fermentation time. Well-fermented Kimchi is often used in dishes like Kimchi Jjigae (stew) and Kimchi fried rice.

Other Vegetable-Based Korean Foods

Namul: Seasoned Vegetables

Namul can be made with any edible vegetable, typically blanched and seasoned with salt or soy sauce. Common varieties include:

• Kong-namul (bean sprouts)
• Spinach
• Seasonal vegetables like Dureup

Bibimbap, a famous Korean dish, features various namul mixed with rice, gochujang (red pepper paste), and sesame oil.

Muk: Starch-Based Jelly

Muk is a common food in East Asian countries, made from various starch powders such as buckwheat, mung bean, and acorn. It's enjoyed for its soft texture and can be served with various seasonings or in broths.

Acorn Muk, unique to Korea, is appreciated for its nutty flavor and low-calorie content, making it popular among dieters.

Other Vegetable Side Dishes

• Kongjorim (braised soybeans)
• Gamja Bokkeum (stir-fried potatoes)
• Kkwari-gochu Bokkeum (steamed pepper)

Ssam: Korean-Style Wraps

'Ssam' refers to the Korean custom of wrapping meat and other ingredients in leafy vegetables like lettuce or perilla leaves. This DIY-style of eating is popular and often accompanied by special sauces.

The prevalence of vegetable-based side dishes in Korean cuisine contributes significantly to the high vegetable consumption in the country, often without conscious effort by individuals.