Red Cabbage
Red cabbage is a cruciferous vegetable that is delicious raw or cooked. Red cabbage is high in vitamin A and vitamin C and therefore supports the functioning of the immune system. Red cabbage is also Vitamin-K rich, which is essential in maintaining bone health and preventing osteoporosis.
Red cabbage contains high levels of anthocyanins, flavonoids with potent antioxidant properties. Anthocyanins have been studied for anti-diabetic, antimicrobial, and anti-obesity and blood pressure lowering effects. It has also been reported that anthocyanins increase blood flow to activated brain areas that control memory, language and attention.
The process of fermentation is what turns raw cabbage into sauerkraut. This process creates an abundance of beneficial bacteria or probiotics that are known to contain generous health benefits.
Ideas for How to Use Red Cabbage in your Daily Diet:
• Support the microbiome by turning red cabbage into Sauerkraut
• Sauté with butter, sprinkle with sugar and balsamic vinegar, and simmered until tender
• Make a tangy red cabbage slaw for lunch
• Cut into wedges, marinade and grill
• Slow cook in cider or apple juice
Red Cabbage Sauerkraut
Prep Time: 30 minutes
Fermentation: At least 2 weeks
Ingredients
• ½ a large head (roughly) red cabbage
• 1 tablespoon fine sea salt or Himalayan pink salt
• Filtered Water (if needed)
Additional Ingredients: garlic/ ginger/ beetroot/cumin/carrot/juniper berries/chillies
Method
• Ensure your mason jar is totally clean by sanitising or washing it in hot soapy water.
• Set aside one piece of cabbage that's slightly larger than the mouth of the mason jar (this is what we'll use to cover the rest of the cabbage).
• Slice the rest of the cabbage thinly.
• Put it in a bowl and add your salt. Leave to sit for 15 minutes.
• Massage the salt into the cabbage for 10 minutes. The amount of cabbage should reduce and it should be sitting in it’s own brine.
• If using, add any additional flavours (garlic, ginger, cumin seeds etc.) to the bottom of the jar now.
• Place the sliced cabbage in the jar, pressing it down tightly to cram as much in as possible. Fill up to the neck of the jar.
• Fit the large piece of cabbage on top of the rest just below the water line, tucking the corners down below the neck of the jar. This will keep the sauerkraut underneath the water's surface while it ferments.
• Close the lid tightly and put the jar in a dark place to ferment for at least 2 weeks.
• Check the cabbage every day or so, releasing any gases that have built up as it ferments, this is called ‘burping’. If any scum forms, remove it.
• The cabbage will become increasingly sour the longer it is fermented taste every now and again. When you are happy with the taste you can transfer to smaller jars and it will keep in the fridge for up to 6 months.
