EASY-TO-MAKE SAUERKRAUT

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MAKES ABOUT 1 LITRE (35 FL OZ/4 CUPS)

Homemade sauerkraut is full of the nutrients and phytochemicals that make cabbage a superstar ingredient, and the fermentation process makes them easier for the body to absorb. It also contains probiotics to recolonise your digestive tract, and is best enjoyed 1 tablespoon at a time, as a side with your meal.

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

½ green cabbage, finely sliced

2 litres (68 fl oz/8 cups) filtered water

1 tablespoon finely ground Celtic sea salt

2 garlic cloves, crushed

1 tablespoon caraway seeds

Put the cabbage in the sterilised jars and press down with a wooden spoon to ensure it’s tightly packed. Each jar should be three-quarters full.

Combine the water, salt, garlic and caraway seeds in a jug, stirring to dissolve the salt, then pour this mixture over the cabbage, leaving 2.5 cm (1 inch) at the top to allow for expansion during fermentation. Ensure the liquid is covering the cabbage, then put the lids on the jars and seal tightly. Write the date on the jars.

Store in a cool, dark, dry place for 3 days or until bubbles start to form. Transfer to the fridge and enjoy for up to 4 weeks.

SUPERCHARGED TIP

For fermented foods, always use filtered water, as chlorinated tap water can inhibit fermentation. Choose iodine-free salt with no anti-caking agents, which can also inhibit fermentation. Never omit the salt – it’s a vital part of the preservation process.