Recipe

Raw cabbage sauerkraut - for good gut health!

Prep Time
15 minutes
Cook Time
No cooking involved
Servings
4 servings

Sauerkraut in German, literally means "sour cabbage. It is finely cut raw cabbage that has been fermented by various lactic acid bacteria. It has a long shelf life and a distinctive sour flavor, both of which result from the lactic acid formed when the bacteria ferment the sugars in the cabbage leaves.

Pickled cabbage is a way to introduce probiotics into our gut. Probiotics help to improve the gut flora by introducing good bacteria that help in better digestion, absorption and assimilation.

Ingredients
  • Cabbage: 2 cups(shredded)
  • Carrots: ½ cup(shredded)
  • Garlic: 4 cloves
  • Ginger: 2 inch piece(Juliennes)
  • Chilli flakes: 2 tsp
  • Rock salt: 1 tbsp
Method
  • Remove the outer leaves and reserve. Cut cabbage to remove the thick core. Reserve the core.
  • In a large bowl place the shredded cabbage , Juliennes of carrot and ginger with salt. And allow to sit for 10 minutes.
  • The salt will break down the cell walls and allow the veggies to release water.
  • Add the remaining ingredients and mix well. Press and massage with your hands to help the veggies release more juices.
  • Pack the mixture into a glass jar and press down to allow the liquid to rise up to the top.
  • Place the reserved outer leaf on top of the mixture so as to form a cover. Place the core on top of that. When the jar closes the core should press the contents down so that they are covered by the juices.
  • If that doesn’t happen, then use a piece of carrot to keep the contents submerged.
  • Ensure an inch of space at the top of the jar.
  • Place the jar in a warm place. Allow fermentation for a week.
  • Release the gases building up in the jar many times every day.
  • Taste the cabbage to see if it has arrived at the required sourness you like.
  • Once ready, remove the carrot piece/cabbage core and cabbage leaf and store in refrigerator for months.

Eating guide

  • Food group, vegetable-based fermented foods.
  • Can be served with meals.
  • Pickled vegetables to pizza toppings or sandwiches.

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