Cabbage ferments with a twist

Updated: Mar 30

Did you know?


When you consume good bacteria from fermented foods or probiotic supplements, that the bacteria doesn't permanently stay in your gut and they don't replace and restore your bacteria levels (1).

Consuming fermentation-associated bacteria is still beneficial to your gut health as they produce beneficial products (such a short chain fatty acids), can inhibit or stimulate other bacteria species and can increase overall bacteria diversity in your gut, which has been linked to a lower incidence of disease (1,2). Due to their fleeting presence in your gut it is important to consuming fermented food on a regular/daily basis to keep these actions ongoing.


Learn more about probiotics here:



To help keep fermented food interesting here are two delicious recipes


Ingredients

Recipe 1. Garlic and beet kraut

  • 1/4-1/3 whole red cabbage, finely sliced (keep 1 outside layer of cabbage whole)

  • 1 medium raw beetroot, grated

  • 2-3 cloves of garlic, crushed

  • 1-2 tsp finely ground sea salt (this is to taste)

  • 1 L jar (mason is best)

Recipe 2. Apple and onion cabbage

  • 1/4-1/3 whole green cabbage, finely sliced (keep 1 outside layer of cabbage whole)

  • 1 medium brown onion, finely sliced

  • 1 medium green apple, grated

  • 1-2 tsp finely ground sea salt (this is to taste)

  • 1 L jar (mason is best)



Method (same for both recipes)

  1. Place ingredients in a large mixing bowl with only one teaspoon of salt.

  2. Use both of your (clean) hands to start scrunching and pressing the fruit and vegetables for approximately 10 minutes. You are aiming to bruise them in order to release some of the natural juice.

  3. Leave mixture in bowl on the bench for 30 minute

  4. Return to bowl and bruise for another 1-2 minutes. You can add more salt if desired by taste or if you are making a larger batch.

  5. Start to place mixture in the jar, pressing down with each new handful. You want to press out the natural juices so it can eventually cover the top of the vegetables by about 1 cm.

  6. Fill up jar until liquid is 3cm from the top.

  7. After you have finished pressing in the mixture, place the whole leaf of cabbage on top of the mixture, ensuring most of it is submerged in the liquid. This cabbage leaf acts as a barrier while fermenting. Place lid on

  8. Place jar in warm place away from direct sunlight. e.g. above fridge, or on bench with tea towel covering. (Pro tip: sit jar in a bowl in case it leaks)

  9. Jar will sit at room temperature for 3-5 days, depending on the time of year (heat of environment) of how fermented you want your product.

  10. Check the ferment everyday by opening the lid. This will help release the gas, allow you to press down any mixture that has risen and allow you to check the degree of fermentation.

  11. Once desired ferment has been reached, take out top whole cabbage leaf and discard.

  12. Place jar in fridge, as this stops fermentation process. Can store for several months in fridge.


For more fermented recipes try:



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