CULTURED VEGETABLES

  GF  WF  DF  SF  VEG

MAKES ABOUT 500 ML (17 FL OZ/2 CUPS)

Fermentation has been practised by many societies since long before industrialisation and processed foods. Adding a culture or salt to foods enables the growth of Lactobacillus bacterial cultures (probiotics), which preserve the food through the production of lactic acid. Fermented foods are full of healthy enzymes, minerals and live cultures that create a flourishing internal environment and help boost beneficial gut flora, all contributing to good digestion, a strong immune system and protection from toxic pollutants. They also help our bodies draw nutrients from our food.

Fermented vegies are great to eat alongside a meal to help your tummy digest your foods, especially as an accompaniment to starches and proteins.

You’ll need one sterilised wide-mouthed, 1 litre (35 fl oz/4 cup) capacity glass jar with lid (Mason jar).

1 small green cabbage, shredded

1 medium carrot, shredded (optional)

1 garlic clove, crushed

1.5 litres (52 fl oz/6 cups) filtered water

1 tablespoon finely ground Celtic sea salt

pinch of freshly cracked black pepper

1 tablespoon caraway seeds

Mix the cabbage, carrot, if using, and garlic in a large bowl. Transfer this mixture to the sterilised jar, leaving a 2.5 cm (1 inch) space at the top. Using a wooden spoon, push the mixture down to remove any air pockets.

Pour the water into a jug and add the salt, pepper and caraway seeds. Stir until the salt dissolves. Pour the liquid into the jar, leaving 3 cm (1¼ inches) at the top to allow room for expansion during fermentation. Push the vegetables down again with the wooden spoon, ensuring they’re covered in the liquid. Put the lid on the jar, seal tightly and write the date on the jar.

Leave in a cool, dark, dry place for 3–5 days or until bubbles have started to form. Transfer to the fridge and enjoy for up to 4 weeks.

NOTE: Start with a teaspoonful and only include with meals once you’ve reached phase three, the maintenance and restoration phase.