Lacto-Fermented Cabbage

So, lacto-fermented foods??….. Heard of sauerkraut? It is a lacto-fermented food. So this process is basically “pickling” the food by using the Lactobacilli bacteria to do the job. There are loads of great reasons to eat lacto-fermented foods and you can read more about them HERE. If this is the latest in the gut-health bandwagon, I am jumping on with both feet!

Lactobacilli bacteria stimulate our immune systems and help protect the body from infection. The lactic acid they produce when fermenting food actually helps normalize our stomach acidity. Lacto-fermented foods improve digestion and stimulate the growth of good stomach flora and improves the bio-availability of minerals in the food.

You can ferment any veggies at all, carrot, cucumber, radish, cabbage, daikon, beetroot…

You will need –
A jar with an airtight lid, both sterilized with boiling water
A bowl
Something to gently pound the cabbage – meat hammer or I used the end of a wooden rolling pin.

1/2 red cabbage, shredded or grated
1 tbs Himalayan rock salt
1 tbs caraway seeds (optional)
4 tbs whey (you can use an extra tbs salt if you don’t have whey but whey works better)

Place all ingredients into a bowl and use the “pounding” implement to gently pound the cabbage to release the juices, you can knead it with your hands if you like. You will need to do this for about 10 minutes. Spoon into your sterilized jar and press down firmly so there is about an inch from the top of the jar and the liquid comes to the top and covers the cabbage completely. Pop the lid on tightly and place on the bench at room temperature for 3-4 days before moving it to the fridge. After 3 days you can eat it! I eat mine with some veggies and lean protein for lunch or dinner. You can have it with salad or pop some in your SUSHI.