Finding Fermentation
Finding fermentation has been life changing for me. I've not only found a much needed hobby, but I have managed to spin it into a career, make friends and great connections, created countless delicious things to eat, but I have also dramatically improved my health.
All of these outcomes were slightly unexpected, but the last one surprised me most. Years of low immunity, low mood and a nut allergy improved or and disappeared. And despite being a working mum spinning all the plates I had more energy and just felt better in myself.
Sometimes I feel evangelical in my love of fermenting and love nothing more than sharing what I know or the ferments that I make with others. And if they also happen to get bitten by the fermenting bug, I consider that an even bigger win--another person up for 'cabbage chat'.
Sunshine Sauerkraut
This recipe is for a powerhouse of a sauerkraut, and one of my favourites, if for no other reason than its vibrant colour. Thus sauerkraut is full of antioxidant, anti-inflammatory,heart and brain-loving nutrients, thanks to the turmeric, garlic and mustard seeds. The addition of the black pepper also adds to the anti-inflammatory properties, but it also helps to increase nutrient absorption of the turmeric. Carrot adds an extra dose of Vitamin A & C both great for supporting immunity. And the sunshine colour is sure to brighten up any meal.
600 kg white cabbage, washed and shredded (reserve the outer leaves and core)
200g carrot, grated or matchsticked
200g onion, finely sliced
1 level tbsp fine Himalayan Pink Salt or high quality pure sea salt
4 cloves of garlic, thinly sliced
½ tbsp ground turmeric
½ tbsp black mustard seeds
½ tbsp coriander seeds
Good grinding of black pepper
Yields 1 litre jar
Add the chopped veg to the bowl (ensure when you’re chopping you save the outer leaves and core of the cabbage for packing the jar).
Place the veg in a large plastic, glass or ceramic bowl once chopped and sprinkle over the salt .
Massage the veg for about 5-10 minutes to soften and draw out the water to create a brine. You should have a good pooling of brine in the bottom of your bowl. Alternatively, you can leave this for 30-60 mins and allow the water to be drawn out naturally.
Next, add the garlic and spices. Mix well to combine.
Once mixed, start packing the veg into a clip top Kilner or screw top Mason jar. As you pack, press it down hard using your fists (if they fit into the jar), a rolling pin or muddling stick. You want to leave about a 3cm gap at the top of the jar.
Make sure the cabbage is submersed in brine and cover the cabbage with a few of the leftover leaves (you may have to tear these to fit).
Place a clean weight (a ramekin, fermenting weight, sterilised stone or the core of the cabbage) on top of the packed veg to weigh it down.
Seal the jar and leave the sauerkraut to ferment on the kitchen counter. You will need to ‘burp’ the jar once or twice a day for the first week. Allow the sauerkraut to ferment for another 1-6 weeks. If this is your first batch try it after 2 weeks.
Once you are happy with the flavour you can transfer the sauerkraut into smaller jars and store it in the fridge.
*In colder temperatures it can take slightly longer for the fermentation process to kick off. A place with a constant temperature of about 20-22C degrees is ideal, but if it is colder, this is fine, it just might take longer.
Allergy info: None
Notes: In the fridge sauerkraut can last for 7 or 8 months and the flavours continue to develop.
Nena is a qualified Natural Chef (College of Naturopathic Medicine (CNM)), cookery and fermentation teacher, recipe developer, food stylist and writer whose work aims to bring joy and simplicity back into healthy eating.
Nena has a PhD in public health and worked as a public sector consultant with a focus on healthcare. For nearly two decades her work focussed on chronic disease and the impact of poor health. It was through this work that she became passionate about how nutrition can improve and prevent ill health.