In this video, I show you a simple way to make cultured, fermented vegetables and Sauerkraut. I talk about the power of fermented foods, probiotics and how it tonifies and revitalizes your digestive tract, your immune system and general health.
When you put the cabbage in and you put a couple tablespoons of the lake
salt, or the sea salt, Celtic sea salt, which is very rich in minerals, you
just want to mix it and just toss it like this. Toss it around, and then go
in and squeeze it, because when you squeeze it, all the water comes out and
the water is the brine. Essentially, it’s all nutrient rich substances
coming out of the vegetables. It’s going to help culture it over the next
couple of weeks.
I’ve actually put inside here some ginger, some carrots, cabbage, capsicum.
If you want to be more creative and you want spicy, you can put in pepper,
chile, or even turmeric, which is going to be very anti-inflammatory as
well. So you can be very creative. Once you’ve made your base, you can go
hell for leather and just put whatever vegetables you want.
Once I’ve actually popped it into the jar, which I have done here. I’ve
just put it in big jars. Ideally, you want to have a jar that has a wide
top. I had a big one. So I pop it in here. Then what I’ve got here is I
keep some of the extra cabbage leaves, and then I just roll them up. You
can roll them up and then pop them into the top at the end. You’ve got a
weight to push the cabbage down below the level of the brine. You really
want to have it below. The brine’s going to continue to rise, and then
you’ve got a weight that pushes it. That’s what I do to ensure that the
brine stays above the level of the cabbage.
Afterwards, you want to put the lid on reasonably lightly. What happens
with fermentation is it releases gas, and this will just blow the top off.
So just put it on lightly, and then what I normally do is put in a little
tray underneath, too, so if it does spill over, you haven’t got it
basically wrecking your cupboard. Put a little tray in on its own. Put it
in a dark cupboard and leave it for about one to two weeks.
Open it up and just taste it to see how sour you want to have your cultured
vegetables. So basically, once you’ve decided that’s about as sour as you
want to go, put in the fridge and the process of fermentation will then
stop. Then you can just consume it out of the fridge and slowly over ach
every meal and really enjoy your cultured vegetables.
So really that’s about how easy it is. I just want to show that it’s very,
very easy. Just remember, whatever vegetable you want to do, put salt and
then just really massage it into the vegetables and allow the brine to
develop. I found that the organic and fresh cabbage makes brine more
easily. If you’re buying non-organic cabbage, you might find that you don’t
get that water coming out so well. It does pay to go organic where you can.
But if you don’t get access to that, then basically you might have to make
some brine yourself with some apple cider vinegar and some water and add to
that additionally. Even if it’s not organic, but it’s fresh, it’s very easy
to get that brine coming out.
So that’s how easy it is to make, and I look forward to seeing you make
your own next time. Enjoy.