We’re heading into winter down here in Sydney. But, any time of year is a good time to make some of my Anti-Inflammatory, Immune-Boosting and Probiotic Golden Kraut!
“Healing in a matter of time, but it is sometimes also a matter of opportunity.” – Hippocrates
It’s been a while since I shared a fermentation post and I think I’m overdue. I’m sure you already know about the benefits of eating fermented foods for their probiotic goodness; they are well documented.
Fermented foods not only give you a wide variety of beneficial bacteria, but they also give you LOTS of them. Naturally fermenting foods have also been shown to preserve nutrients in food and break the food down to a more digestible form.
I’m a big fan of fermenting my own vegetables. HUGE, even. I’ve have written a very detailed post on How to Ferment Your Vegetables in the past.
Want some more reasons to ferment your vegetables?
Today, I’m sharing my Golden Kraut recipe…
Garlic, ginger, and turmeric are a magical combination used in many health tonics. It’s an especially potent mix at this time of year (down here, anyway) as the temperatures drop and colds and flu-bugs start to appear.
This ferment concoction, which I call my Golden Kraut, combines them with the wonderful probiotic properties of sauerkraut to give them an even bigger health boost. I add a little daikon radish for further ‘funk factor’ and carrot for colour.
We aim to eat a tablespoon of fermented vegetables with every meal…
100% AIP-friendly and nutrient-dense: my favourite childhood soup garnished with ground pork and herbs and a generous spoonful of golden kraut
- 1 green cabbage, preferably organic
- 1 small Daikon radish (or a bunch of golden radishes), preferably organic
- 2 large carrots, preferably organic
- 5-7 cloves garlic peeled and sliced
- 2 tablespoons grated fresh ginger
- 2 tablespoons grated fresh turmeric
- 3-5 tablespoons sea salt
- Using the slicer blade of your food processor, shred the cabbage and place into a large bowl. Using the grater blade of your food processor, shred the radishes and carrots. (NB - shredding can easily be performed by hand but this will take longer)
- Add the sliced garlic and grated ginger and turmeric. Sprinkle over 3 tablespoons of salt.
- Set a timer for ten minutes, roll up your sleeves and start massaging. Rotate the bowl as you go and make sure to get right to the bottom, firmly massaging the vegetables and mixing them all up. The best way to tell you have massaged enough is when you can squeeze a handful and its like wringing out the kitchen sponge.
- Taste for salt and adjust as needed. The kraut-mix shouldn’t taste overly salty, but should have plenty of flavour.
- Fill your jars of choice with the kraut-mix, leaving an inch below the lip to allow for expansion. Take some time here – tightly pack your vegetable mixture, pushing down with the back of a spoon as you go. The most important thing to remember is that the vegetables must be submerged in the liquid.
- Cover the jar with a tight lid, airlock lid, or coffee filter secured with a rubber band.
- Pop into a cool part of your kitchen away from direct sunlight and allow nature to work its fermentation magic. This will take anywhere from 7 days to three weeks, depending on many factors – the season, the air temperature, the humidity levels, how much salt you have used, and personal preference - until desired flavor and texture are achieved.
- If using a tight lid, remember to burp daily to release excess pressure.
- Once the golden kraut is finished, if necessary, carefully decant your ferment into well cleaned jars of your choice. Just as before, be sure the vegetables are submerged in the liquid.
- Pop your jars into the fridge (or give them away as presents to deserving friends and family). These babies will keep an awfully long time in the fridge.
E N J O Y !
More fermentation posts you may like: