Prep time: 30 minutes
Fermenting time: 1-8 weeks
Storage: Over a year in the fridge
Fermentation is “the transformation of food by various bacteria, fungi, and the enzymes they produce.” (Sandor Katz, The Art of Fermentation) This transformation makes the food more nutritious, easier to digest, and often tastier. Fermenting is not a recipe; it is a method of changing the taste profile of ingredients as well as a method of preservation that also enhances the health properties of the food. Fermented food evolves over time and there is no ‘magic’ time to when it is ready. It is very much up to your own personal preferences – so taste your ferments regularly.
- Shred / grate the vegetables and fruit
- Add 2% of the total weight in Celtic sea salt or pink Himalayan salt
- Massage/pound/squeeze until enough liquid comes out to cover the kraut
- Transfer to a fermenting vessel, use a weight to keep the veg/fruit under the liquid
- 2 heads of cabbage (approx 5 lbs / 2.3 kg), one white, one purple
- 2 ½ tbsp Celtic sea salt or pink Himalayan salt
- Put one or two large cabbage leaves to the side to use later and cut the remaining cabbage into strips, using a knife or food processor.
- Place the cabbage in a large bowl and sprinkle with the salt as you go.
- Massage, pound and squeeze the cabbage by hand until the liquid is released.
- When the liquid covers the cabbage, transfer to a fermenting vessel and cover with the whole cabbage leaves. Press down so all the cabbage is below the liquid.
- Add a weight on top to keep the cabbage down below the liquid and close the container. You can use a smaller glass jar with a lid, filled with water to make it a weight.
- During the next two to three days, continue to check the cabbage and press down below the liquid if needed.
- Transfer to a dark warm place to ferment until it reaches the desired taste. This can take 1-8 weeks depending upon your personal preference.
- When done, transfer into sterilised glass jars and refrigerate where it will last for months, the taste mellowing with time.
Tip: If you are having trouble massaging the cabbage, leave it with the salt around 10 minutes; then start again and it will be easier.