Jolly Heart Hugging Kraut Recipe

Red cabbage is a nutrient-rich vegetable that has been linked to a number of health benefits, including inflammation, a healthier heart, and improved gut function. You can substitute the recipe with savoy cabbage, which is bang in season in January, or any other cabbage. Red cabbage, however, has a higher vitamin C count and doubles the amount of iron, so it's perfect for nourishing the blood and your heart.  

This easy kraut is a powerful natural way to feed your good gut bugs and boost your immune health.

Jolly Heart Hugging Kraut  - Makes a 1 litre jar

Ingredients

1.2 kg red cabbage finely shredded (approximately two medium cabbages)

2 raw red beetroot grated

3 cloves of garlic

1 tsp ground cumin

1 tsp ground coriander

1 tbsp of fresh ginger

Optional a pinch of red chilli flakes

Approximately 1 tablespoon sea salt - (Salt should be 2% of the final weight of the ingredients calculated by weighing the ingredients and times by 0.02)

Notes: Gluten Free and Vegan.

Method

Tip: Use rubber gloves to avoid colouring your hands. It can be hard to clean off.

1. Remove the outer leaves of the cabbage; it's essential to remove the mould that is sometimes found on the outer leaves. Keep the first couple of leaves that have no blemishes,
2. Remove the cabbage core; it's too tough to ferment well. Finely shred with a sharp kitchen knife by hand or with the grating element of your food processor.
3. Clean the beetroot and grate. There is no need to peel it first.
4. Add all the ingredients to an oversized mixing bowl. The bigger the bowl, the better, as you will have more room to massage the kraut.
5. Massage and knead all the ingredients together; you need to be firm with it. Knead for several minutes until a liquid starts to be released. Then, let it stand for a few minutes before continuing to knead until the mixture has produced a brine.
6. Sterilise a jar and lid by adding boiling water and leaving it to stand for 10 minutes (please be careful to do this in a sink and with a substantial fermenting jar that will withstand the heat). Another option is to put your jars through a dishwasher, but please be aware to use chemical-free dishwasher detergent or no detergent, just water.
7. Knead the mixture until you can squeeze out the brine. Leave it to stand in the brine for a further few minutes.
8. Layer the mixture into the sterilised jar, packing it down as you go with your fist or the end of a rolling pin so the mixture is submerged in its own brine.
9. Take the saved outer leaves of the cabbage and roll them up. Push these into the top of the jar to push down the mixture into the brine until it is fully submerged, at least 1.5 cm. If there is not enough brine, add 1 to 2 tablespoons of water and shake it to mix it with the brine. Seal the jar with the sterilised lid or a piece of Muslim tightly tied.
10. Stand the jar at room temperature for a few days to ferment. The warmer the area, the less time it will take, but too much heat is not good, as it will be too rapid and more prone to unwanted mould. The warmer the weather, the more quickly it will ferment. Tip: Stand on a plate so if it leaks, you won't stain your shelf.
11. After a few days, taste to see if it has reached the desired degree of sourness. This is the fun bit: You get to decide how sour you like it. Once you are happy, place the ferment in the fridge, and it will stabilise and keep for months. Use a clean spoon every time you dip into the jar, and be sure to reseal it.

Tips: Remember, be gentle with yourself when adding ferments to the gut. Start with a teaspoon and build up slowly. It's not uncommon for them to cause gas in your gut to start with, as this is your gut bugs getting excited and feeding!! It's like introducing a good tune to the dance floor! They will begin to party, so slowly and easily is the way to go!

If you can't find red cabbage, you can use savoy or green cabbage, although red cabbage is 30% more nutritious than green!

Enjoy!!!

Thank you for reading. You will thank yourself when you begin to feel more jolly.

Remember: Jolly inside, Jolly outside.

If you want more tips on practical gut health without expensive supplements and products, come to one of our gut-nourishing courses, where I teach you to regenerate and revive your gut so you can thrive without expensive supplements and foods.

You can read all about our workshops and events here.

Thank you for reading the Jolly Journal - I really appreciate your interest and hope it's of value to you. I am dyslexic and for years this stopped me writing because of the fear and shame of getting it wrong. Now I am embracing my fear so I appreciate your understanding if you see a mistake I have missed. Thank you! - Polly x

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