Fermentation has existed for centuries out of necessity due to the lack of access to refrigeration. However they're actually a nutritious pro-biotic rich food.
They populate the intestinal tract with good bacteria and help lower bad gut bacteria which cause inflammation to the digestive system.
Fermented vegetables and fruits in particular are higher in anti-oxidants and minerals than cooked vegetables as they are served raw keeping heat sensitive vitamins in-tact.
This recipe is done using acid fermentation otherwise known as lacto-fermentation due to the presence and growth of Lactobacillus bacteria found on the skin of organic fruits and vegetables. It requires an anaerobic environment (free of oxygen) achieved by submerging in a brine and sealed in a jar.
Salt is important as it helps kill unwanted bacteria while allowing salt tolerant beneficial bacteria such as Lactobacillus to grow.
Gluten free 🔸 Vegan 🔸 Paleo 🔸 Keto 🔸 Refined sugar free
1/2 Red Cabbage
2 Tbsp Pink Salt flakes
3 Garlic Cloves, sliced
Handfull Dill Leaves, chopped
2 Tbsp Olive Oil
1 Tbsp Raw Honey
1/4 Cup Raw Apple Cider Vinegar
1 Litre of Filtered Water
1. Sterilise a large jar, knife, chopping board, large mixing bowl and any other equipment you will use.
2. If you don't have filtered water, use bottled water or boil some water in the kettle, transfer to a jug and allow to cool in open air overnight so the chlorine evaporates. Chlorine inhibits the growth of good bacteria.
3. Remove the outer leaves of the cabbage and keep aside.
4. Cut and discard the core.
5. Finely slice your cabbage with either a sharp knife or a mandolin.
6. In your large bowl, mix they honey, salt, oil and vinegar.
7. Then add the dill, cabbage, garlic and mix together.
8. Transfer to your jar and pack cabbage mixture down tightly.
9. Fill jar with filtered water ensuring the cabbage is completely submerged.
10. Cover with one of the outer leaves you kept aside earlier to stop any oxidation.
11. Store in a dry area away from sunlight such as your pantry for 3 weeks to ferment.
12. You can open the lid every few days to release any gases during its fermentation period. This is called burping.
1. Sterilising is a crucial step, if not the most important part of doing any preserving, pickling, jam or fermentation.
2. Without this, you risk transferring unwanted bacteria into your jar resulting in a failed ferment.
3. Sterilising ensures a clean and controlled environment for the good bacteria to grow.
4. To sterilise, you can do this by boiling all your equipment in hot water or in your dishwasher if it has a sanitiser option which is a wash cycle with a higher temperature. Just don't add detergent.
Anne-Sophie Rayment, Nutritional Advisor.