Cabbage the wonder vegetable 🥬


As well as being as cheap as chips cabbage is a little wonder ball full of nutrients. ⭐️⭐️⭐️

Great for your gut health due to high levels of glutamine and fibre, it’s also a top source of vitamin K for bone health and vitamin C for immunity.

Today, I’m about to transform 2 cabbages🥬🥬 into sauerkraut - a fermented food full of beneficial bacteria for your gut - essentially a cheap probiotic and I'll post a picture in a week when it's ready.

It’s fairly simple to make using only 4 ingredients:

Recipe

2.2 kg green cabbage

3tbsp sea salt

1 tsp carraway seeds

Water


Method

  1. Make sure you have very clean hands and utensils.

  2. Thinly slice cabbage and place in a bowl freshly washed with hot soapy water.

  3. Add the salt and mix into the cabbage with your hands.

  4. Bash the cabbage with a meat tenderiser, wooden spoon or squeeze the cabbage between your fingers and thumbs for 10 minutes - you’ll see liquid will start to be released creating brine.

  5. Mix in the caraway seeds.

  6. Pack the cabbage, pressing firmly down into a freshly washed container (I’m using a Kilner jar @kilner), leaving a few inches of space above.

  7. If the cabbage isn’t covered by brine, make a salt brine using 1 tbsp sea salt to 1/2 a litre of water and pour over until the cabbage is covered by 1cm of brine.

  8. Weigh the cabbage down with weights to ensure the cabbage remains below the brine.

  9. Place your lid on the jar and and leave in a dark place at a cool room temperature (about 17-20C) for a minimum of 5 days, but if you can hold on... the flavour will intensify for you and it can be left for up to 4 weeks.

  10. Once ready store the container in the fridge or transfer contents to sealed jars.


#fermentedfoods #fermented #wholefoods #nourish #nutrition #nutrientdense #colchester #nutritionist #eatwholefoods #cabbage #sauerkraut

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