This Blueprint-Friendly Korean Garlic Chili Paste is going to be a game changer for literally spicing up all of your Blueprint meals. It is included in a lot of my recipes, and it’s also fantastic to include a bit on top of any style of super veggie.
And like with all the recipes you will find on Longevity Bender, it’s not just delicious, it’s also a nutrient dense addition to your diet that aligns with healthy eating principles. Packed with wholesome ingredients like gochugaru (Korean chili flakes), garlic, ginger, and apple cider vinegar, this paste offers both taste and health benefits. Whether you’re following a Blueprint diet or simply looking to add more nutritious options to your meals, this chili paste is a versatile and beneficial choice.
Ingredients in Korean Garlic Chili Paste Promote Health and Longevity
Gochugaru (Korean Chili Flakes)
Gochugaru is rich in capsaicin, a compound known for its anti-inflammatory and metabolism-boosting properties. Capsaicin can help reduce inflammation in the body, support weight management, and even aid in pain relief. Additionally, gochugaru is a great source of antioxidants, which protect your cells from damage and promote overall health.
Garlic
Garlic is well-known for its immune-boosting properties. It contains allicin, a powerful compound that has been shown to reduce the risk of illnesses, including the common cold. Garlic also supports heart health by helping to lower blood pressure and cholesterol levels.
Ginger
Ginger is another potent anti-inflammatory ingredient. It aids digestion, helps alleviate nausea, and supports the body’s natural defenses against chronic diseases. Ginger’s antioxidant properties also help protect cells from oxidative stress.
Coconut Aminos
Coconut aminos provide a soy-free, gluten-free alternative to soy sauce, offering a similar umami flavor without the drawbacks of traditional soy products. It’s lower in sodium and contains naturally occurring electrolytes, making it a healthier option for seasoning.
Apple Cider Vinegar
Apple cider vinegar is known for its ability to help regulate blood sugar levels and improve insulin sensitivity. It also adds a slight tang to the paste, balancing the heat with a touch of acidity. The acetic acid in apple cider vinegar can also aid digestion and support weight management.
Sesame Oil
Sesame oil is a healthy fat that contains sesamin and sesamol, two compounds with powerful antioxidant properties. These compounds can help reduce inflammation and improve heart health. The oil also adds a rich, nutty flavor to the paste.
Apple
The grated apple in this recipe adds natural sweetness without the need for refined sugars. Apples are high in fiber, particularly pectin, which supports digestive health. They also contain a variety of vitamins and antioxidants that contribute to overall well-being. I recommend gala or honeycrisp for this recipe.
Sea Salt
People strictly following Blueprint, replace with Nusalt. I eat real salt because I have genetically low blood pressure, but I really believe in salt…
Why High-Quality Salt Can Be Beneficial on a Blueprint Diet
When following a Blueprint diet, you’re likely focused on optimizing health through nutrient-dense foods, low sugar intake, and maintaining a balanced lifestyle. One area that often comes under scrutiny is salt. While some people on strict Blueprint diets may opt to avoid salt altogether, it’s important to recognize that not all salt is created equal—and for many, a small amount of high-quality salt can actually be beneficial.
Understanding Salt and Health
Salt has long been demonized for its potential role in raising blood pressure. For individuals with genetically high blood pressure or salt sensitivity, reducing salt intake is often necessary. However, if you’re following a Blueprint diet, which emphasizes whole, unprocessed foods and balanced nutrition, your overall sodium intake is likely much lower than that of the average diet heavy in processed foods.
Why High-Quality Salt Can Be a Good Thing
For those without medical conditions that necessitate strict sodium control, consuming small amounts of high-quality salt, like Redmond Real Salt, can be part of a healthy diet. Unlike heavily processed table salts, Redmond Real Salt is unrefined, containing over 60 trace minerals that can contribute to overall health. Here’s why incorporating a bit of this ancient sea salt into your diet can be beneficial.
Electrolyte Balance
Salt is a crucial electrolyte that helps regulate fluid balance, muscle contractions, and nerve signals. If you’re eating a diet rich in fruits, vegetables, seeds, and legumes—as prescribed by Blueprint principles—you may need a bit of extra salt to maintain proper electrolyte balance, especially if you’re following the Blueprint exercise protocol.
Supports Low Blood Pressure
For individuals like me with genetically low blood pressure, adding salt to your diet can be essential. Salt helps maintain blood pressure within a healthy range and prevents symptoms of dizziness or fatigue that can occur with low sodium levels.
Trace Minerals
Redmond Real Salt contains more than 60 trace minerals, including magnesium, calcium, potassium, and iron. These minerals contribute to overall health and can help support everything from bone health to muscle function. While you shouldn’t rely on salt as your primary source of these minerals, it’s a nice bonus that enhances your diet’s nutrient profile.
Those are affiliate links to amazon, but Redmond sea salt is not a sponsor (Though Redmond Sea Salt reps – please do get in touch) I have been a genuine fan and devotee of this salt brand forever.
You Shouldn’t Fear Salt on a Blueprint Diet
If you’re following a Blueprint diet, you’re already minimizing processed foods, which are the primary source of excessive sodium intake in most people’s diets. As a result, you’re likely consuming less sodium overall, which reduces the risk of negative health impacts from salt. This means that, for most people, including small amounts of high-quality salt in your diet can be perfectly healthy—and even beneficial.
Korean Garlic Chili Paste is Blueprint-Friendly
This Korean Garlic Chili Paste is low in carbohydrates and free from refined sugars, making it an excellent addition to a Blueprint diet. Its ingredients are whole foods that support metabolic health, reduce inflammation, and provide essential nutrients. The paste won’t spike your blood sugar, which is important for maintaining stable energy levels and promoting longevity.
How to Use It
Korean garlic chili paste is incredibly versatile. You can add it to a wide range of dishes to boost flavor without compromising on health. Use it as a base for kimchi, stir it into soups, spread it on proteins like tofu or salmon, or simply drizzle it over vegetables. The paste’s bold, complex flavor can transform even the simplest meals into something special.
Korean Garlic Chili Paste (Blueprint Friendly)
Ingredients
- 1/2 cup gochugaru Korean red chili flakes
- 15 g garlic
- 15 g fresh ginger
- 1 tbsp coconut aminos
- 1 tbsp apple cider vinegar
- 1/4 cup water adjust for consistency
- 1 tbsp sesame oil
- 1 tsp sea salt
- 1/2 an apple (I recommend Gala)
Instructions
Combine All Ingredients:
- Place the gochugaru, minced garlic, ginger, coconut aminos, apple cider vinegar, water, sesame oil, sea salt, and grated apple into a food processor, Vitamix, or Magic Bullet.
Blend:
- Blend the ingredients until smooth. Scrape down the sides as needed and continue blending until the paste is well-combined and uniform in texture.
Adjust Consistency:
- If the paste is too thick, add a little more water and blend again until the desired consistency is reached.
Transfer:
- Transfer the finished chili paste to a clean glass jar. Seal it tightly.
Store:
- Store the jar in the refrigerator. The chili paste will keep for 2-3 weeks in the fridge.
Notes
- Adjust Spiciness: If you prefer a milder paste, reduce the amount of gochugaru. If you want more heat, add more gochugaru or an extra pinch of red pepper flakes.
- Storage: This paste will last for 2-3 weeks in the fridge. Always use a clean spoon to avoid contamination and extend its shelf life.
- Versatile: This paste can be used in kimchi, soups, marinades, stir-fries, or even as a condiment. It’s a powerful flavor enhancer that works in various Blueprint-friendly dishes.
