GLUTEN-FREE | DAIRY-FREE | VEGAN
Sauerkraut, German for ‘sour cabbage’, has been around for years and is very much thought of as a German invention. But did you know the Chinese were eating this over 2,000 years ago? Their sauerkraut used rice wine, instead of salt. This recipe is based on the German version and is wonderful for a healthy gut.
Sauerkraut was also popular with the Dutch, especially on boats, as it didn’t need to be kept cold and also helped prevent scurvy. Sauerkraut is made using a process called fermentation, in which natural bacteria feed on sugars and starch in the cabbage creating lactic acid. As well as preserving the cabbage, it also creates beneficial probiotics, B vitamins, omega-3 fatty acids and other gut-friendly enyzymes.
Enjoy making your gut-healthy food and let us know how you get on with the recipe below!
Gut Healthy Sauerkraut Recipe
- 2 cabbages of any variety
- 1tbsp Himalayan salt
- 1tbsp juniper berries (I use steenbergs organic)
- Finely shred the cabbage and place in a large bowl with the salt. Wearing gloves, firmly massage the cabbage for 10minutes until it has reduced in quantity to 1/3 and is very wet. Add the juniper.
- Pack tightly into a sterilised Kilner jar, measuring that the cabbage is completely submerged, if not top with a small amount of water.
- Cover the jar in muslin and leave in an ambient place for at least a week. You will see bubbles appear within the jar, this is good!
- Taste after a week, if you are happy with the flavour, transfer to the fridge, if not leave longer.