Top tip: If you can, use organic fruit and veg for best results.
Dr Lucy Williamson’s homemade ferment (sauerkraut)
This homemade sauerkraut recipe is packed with gut-friendly prebiotics and probiotics
Prep: 20 mins
Total: 20 mins
20 minutes, plus 1-4 weeks fermenting time
1 litre jar
Ingredients
- 1 1 litre glass Kilner jar
- 1 large ceramic or glass bowl
- 500g (17.6 oz) white cabbage
- 500g (17.6 oz) carrots
- 1 red-skinned apple
- 2cm (0.8in) root ginger
- 2 tbsp sea salt
Method
Step 1
First, sterilise your jar. Wash out well with hot, soapy water and put the jar into an oven heated to 140ºC/gas mark 1/285ºF for at least 10 minutes. Allow to cool completely before using. Ensure all other equipment is very clean. Remove jewellery.
Step 2
Thinly slice the cabbage, apple and carrots. I use a spiraliser for the carrot, but you could grate it too. Mix together in your large bowl with the salt. Press down well to release as much liquid as possible – this takes about 15 minutes working the salt into the veg, pressing as you go. You’re aiming for your shredded veg to be limp and easy to squeeze out its water. Add in the thinly sliced ginger.
Step 3
Transfer to the glass jar, a little at a time, pressing each addition into the jar so that its water keeps it submerged. Once all the veg is in the jar, ensure it is fully submerged under the liquid – you can use a piece of cabbage stalk to fill any space left between the veg mix and the lid so that once closed, this keeps the rest of the veg submerged.
Step 4
Leave to ferment at room temperature (out of direct sunlight) for 1-4 weeks. Once opened, store in the fridge and enjoy within 4 weeks if it lasts this long!
Step 5
Serve as a side with salads, a quinoa lunch bowl, or with cheese and crackers.
Recipe and image courtesy of Dr Lucy Williamson, registered nutritionist and gut health expert of lwnutrition.co.uk