Updated: Jun 3
Including fermented foods may increase antibody production, reduce allergies, and stimulate immune cells, therefore supporting the immune system. This red cabbage version has a delicious sweet and spicy flavour due to the addition of fresh ginger. The ginger adds
anti-inflammatory properties, while the fennel has great digestive benefits.
½ red cabbage, finely shredded
1 small fennel bulb, core removed and finely shredded
1 apple, grated
1 tbsp. fresh ginger, grated
1 tbsp. sea salt
Shred the vegetables using a mandolin (preferably), or finely chopped, a put into a large bowl with the ginger and salt. Knead the mixture with clean hands for about 10 minutes, or until enough water has been released from the cabbage to cover it.
Fill the mixture into sterilised jars and press down with a weight, until the liquid covers the cabbage mix. Add a bit of water if necessary.
Cover the top of the liquid with a cabbage leaf and put the lid on lightly. Leave the jars at room temperature for about 2 weeks, preferably on a plate or in a tray. Remember to check daily and open and close the lids in order to release the build up of air out of them. Taste test until it has reached the desired flavour. At this stage, remove the cabbage leaf on top; tighten the lid and store in the fridge. This keeps well for several months, if it lasts that long!
It is recommended to include around a tablespoon a day with your food. Sauerkraut is a lovely complement to a savoury breakfast, lunch, or as a side with your evening meal.
* If you are following the low FODMAP diet, smaller servings are recommended, and please omit the apple.