Recently, we’ve become quite obsessed with gut health, and in particular, how to improve it. A whole range of modern ailments have been found to stem from the gut, so keeping it in good shape should be on top of your priority list. Read more here.
While eating natural yoghurt, gelatin and drinking kombucha are also great ways to improve your gut flora, we’ve teamed up with our foodie, Georgie, from The Local Girl to bring you our favourite fermented recipes. Add a couple of tablespoons to each meal and notice the benefits to your digestion!
SAUERKRAUT
Prep time 20 mins
INGREDIENTS
- 1 medium head of white cabbage (800 -900 g)
- 3½ tsp sea salt
- ⅓ cup filtered water
- Glass jar, about 750 ml and lid
- Large bucket, container or a mixing bowl
METHOD
- Cut the cabbage into quarters, remove the core and shred with a knife or a food processor.
- Add to a container and sprinkle with salt, toss through and set aside for 5 mins.
- Wash the glass jar and its lid in soapy water, rinse and dry.
- Add water to the cabbage and start mixing and squeezing everything with your hands for a few minutes to bruise the vegetable and release the juices.
- Pack the cabbage tightly into the clean jar. Use a spoon or a wooden stick to push down the cabbage so it’s very compacted and the brine floats to the top. Fill up to the top, leaving about 1-2cm space at the top. Press down again so that the cabbage is covered by the juice, pour in the rest of the brine. Cover tightly with the lid and set aside in a warm spot, like near the stove.
- Leave the jar out at this room temperature for at least 7 days. For the first few days, open the lid every 12-16 hours to let some of the pressure out and to make sure cabbage is submerged under liquid. Add a little extra water if needed. Taste after 7 days and it should be fermented enough to start consuming. Ferment longer for more sour and softer kraut. After that, keep the jar in the fridge for a few weeks.
FERMENTED TUMERIC CARROTS
INGREDIENTS
- 750ml warm water
- 4-5 tsp sea salt
- 1 heaped tsp. ground turmeric
- 550g baby (Dutch) carrots (about 3 bunches), trimmed and rinsed
- Glass jar, about 750 ml and lid
METHOD
- Make the brine. Stir the sea salt and turmeric into the warm water until it dissolves. You will need most of this brine but will have a little bit left over.
- Put the carrots into a clean the jar, packing them in as tight as you can, leaving about 1 inch of head-space at the top.
- Pour the brine over the carrots to cover them completely, wipe the rim of the jar clean and close the jar tightly.
- Set the jar at room temperature for 1-4 days depending on the taste you are going for. The longer it sits, the more flavor will develop. You can open and taste along the way until you are satisfied. I ferment mine for about 2 days. Keep in mind that if you live in a warmer climate, you may not need as much time to ferment.
- After, keep in the fridge for a few weeks.
BRINED BEETROOTS
INGREDIENTS
- 750ml filtered water
- 50g sea salt
- 5 medium beetroots, peeled and cut into chunks
- 2 bay leaves
- zest of 1 orange
- ½ tsp juniper berries, lightly bruised using a mortar and pestle
- ½ tsp mixed peppercorns, cracked
- Glass jar, about 750 ml and lid
METHOD
- Bring 250 ml of the water to the boil in a large saucepan. Add the salt and stir until dissolved. Add the remaining water, then take the pan off the heat and allow the brine to cool to room temperature.
- Put the beetroot, bay leaves, orange zest, juniper berries and peppercorns. Fill the jar completely, wedging the beets in as snugly as possible.
- Pour in just enough of the cooled brine to completely cover all the ingredients, leaving 1–2 cm of space from the rim of the jar (you’ll have some left-over brine). Close the lid tightly and place the jar on a tray to catch any liquid that may leak out during fermentation.
- Leave in a cool spot, out of direct sunlight, with temperatures around 18–24°C, for 7–21 days or until furiously bubbling. When the bubbles subside, the brined vegetables are ready to eat, but if you prefer them more sour, leave the jar out for another 1–2 weeks. When they are to your liking, slow the fermentation process by storing the jar in the fridge. This will keep for 6–12 months.