Sea Kraut

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Now that we are in the habit of making Sauerkraut regularly we’ve started experimenting with different combinations.  This is a new favourite, using dried seaweed to boost our iodine intake.  We know that iodine deficiency is an increasing problem worldwide, particularly as poor agricultural practices have depleted the soil of this important nutrient.  Seaweed is one of the richest natural sources of iodine, and this is a delicious way of enjoying it regularly. Fermented foods like sauerkraut are of course also awesome for helping build a healthy gut biome which we now know is essential for supporting so many systems in our body including our immunity, brain function, and metabolism.   Fermentation also boosts the nutritional value of food producing essential amino acids, fatty acids & enzymes and helps make many nutrients more bioavailable. 

Enjoy getting messy making your own sauerkraut!

INGREDIENTS

Gluten Free, Vegan, Nut Free

We use all organic ingredients

Makes ~1 kg

  • ½ green cabbage, finely sliced
  • 1 large carrot, grated
  • 2 spring onions, finely chopped
  • 2 cloves garlic, crushed
  • 2-3 cm knob ginger, grated
  • 2-3 cm knob turmeric grated
  • 4 sheets nori, cut into small pieces with kitchen scissors
  • 2 tbsp Wakame flakes
  • 1 heaped tbsp coarse pink Himalayan salt

 

 

TO MAKE 

  • Wash hands well.
  • Place all ingredients (except salt) in large bowl and mix thoroughly by hand.
  • Add salt and massage into the vegetables.  Continue massaging until enough liquid has formed to cover the cabbage mix. (usually around 10 -15 minutes)
  • Scoop sauerkraut into 1 litre jar or fermenting pot and push down firmly into the bottom as you add.  Pour in all the liquid so it covers the mix completely.
  • Cover with additional cabbage leaves or ceramic holder to keep contents pushed down, and liquid resting on top.
  • Put lid on jar or pot.  If using jar, place in a shallow bowl to catch any spills during fermentation. The first bacteria that kicks into action produces C02 which creates bubbles, and you can get a build up of gas if you are using a jar.  Release the lid slowly to disperse this over the first few days.
  • If using fermenting pot, put lid on and fill lip cavity with water.
  • Leave at room temperature for at least 7 -14 days although the time required will depend on the climate you live in. Between 18- 22oc is thought to be ideal for allowing the three main strains of bacteria to do their job.
  • Each time you check your ferment, ensure you cover it all up well again before leaving.
  • Once you are happy with your kraut, transfer to a clean jar, seal and store in the refrigerator ready to enjoy. 
  • Then start your next batch so its ready when you’ve finished the first one!

 

TO SERVE

Delicious on avocado, in a nourish bowl, or with salad.

 

Fermented Gluten Free savory Vegan

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