Kylie’s Kraut with Apple and Cumin
For improved gut function and as a tasty treat.
Add a tablespoon or two of this probiotic packed ferment to your meals every day!
MAKES: approx. 2 litres PREP TIME: 30 mins FERMENT TIME: 7-10 days
1 large cabbage, cored and thinly shredded (mandolin at the ready!)
1 green apple, deseeded and grated, skin on
1 tablespoon cumin seeds
salt, sea or pink Himalayan
4 tablespoons of whey (where the heck do I get whey? try this)
2% brine solution as required (see table below to calculate)
A large pot to prepare mix
A 2 litre sealable glass jar (or two smaller jars)
A rolling pin or big wooden spoon to “massage” mix
Fermenting weights or a ziplock bag filled with a few rocks (my fav) 🙂
Remove any of the obviously dirty outermost leaves. No need to wash. The fermentation process itself will kill any “bad” bacteria and encourage the “good” to proliferate. That’s the whole point. 😉
Shred the cabbage thinly. This makes the whole dish tastier and is worth the effort. Invest in a mandolin to make life cruisy.
Weigh cabbage to calculate amount of salt to add as per table above and place with cabbage in a couple of layers in large mixing pot.
Take rolling pin and massage, aka not-so-gently mash, the cabbage until it begins to release its juices and mingle with salt. This process helps breakdown the strong fibres in the leaves and makes the final kraut easier to digest. It will take several minutes.
Add grated apple, cumin seeds and whey then get in with your hands and mix it all about.
Transfer the kraut to sealable jar, making sure to press the mix firmly down. You want to try to get the whole lot as submerged in its own juices as possible. Place weights to the top, pressing down again, to ensure the kraut stays submerged as it ferments.
If required add enough 2% brine solution to make sure the whole mix is fully submerged. It must stay that way at all times. Top up brine if necessary.
Leave for 7-10 days out of direct sunlight to do its thing. Make time to admire the bubble party going on in the first day or two. Especially in warm weather!
Remember to “burp” your jar each day to prevent a build up of carbon dioxide. Not necessary if you are the lucky owner of an airlock.
Then refrigerate and use a little daily to dress up salads and snacks.
Will last at several months when sealed and stored in the fridge.
As Kylie says, if it’s not rotten .. it’s good! 🙂