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Why Fermentation? Well it’s one of the oldest methods of keeping foods all year round. There’s no nutrient loss, no food wastage and it makes use of products whilst at their best which leaves them with a higher nutrition value. 

Fermented foods also uses local produce and local bacteria and are great for gut health. In particular they help with things like inflammatory bowel disease and IBS.

They also taste great! Different bacteria and length of fermentation creates different flavours. Take cheese and wine for example, same base products but a huge range in tastes and textures. In fact so much food is fermented, from krauts and brined vegetables to dairy cheese, vegan nut cheeses, alcohol, vinegars and chocolate. 

This recipe is for a simple coleslaw kraut which I like to serve as as a side dish, mixed with mayonnaise and harissa and a good grind of black pepper. 

Ingredients

·         1 Spring Cabbage

·         2 Organic Carrots

·         1 Apple

·         1 Onion

·         1 handful of Raisins

·         2% of the weight of the cabbage and carrots in Himalayan Salt (1kg = 20g) 

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• Remove the outer cabbage leaves and set aside. 

• Cut the spring cabbage in ½ and take the core out. Then slice thinly in a large bowl. 

• Add the carrots, grated. Weigh the carrots and cabbage. Add 2% of their weight in Himalayan salt, sprinkle over the top. 

• Grate the apple and chop the onion. Add those and the raisins to the grated mix and start massaging by hand to release the juices. 

Spring cabbage is more delicate than other cabbages and so releases its juices quite quickly. 

• Once the vegetables are softening and the liquid starts to pool in the bottom of the bowl, start packing the vegetables in a 1 litre fermentation jar making sure there are no air gaps and leaving about 2-3cm clear at the top. Pour the liquid left in the bowl over the top of the vegetables. 

• Clean the rim of the jar carefully, use the folded outer leaves of the cabbage to push the content down. Close the jar without its orange rubber ring and leave for 3 to 5 days somewhere warm and away from direct sunlight. 

• When you see lots of little bubbles appear throughout the mix, the fermentation has started. Replace the rubber ring, discard the outer cabbage leaves, making sure all the vegetables are

below the liquid, seal and store in the fridge. After about a month, it is ready to eat but will keep for as long as you want in the fridge.