Lacto-Fermented cabbage
Lacto-fermented cabbage, is one of the easiest and most affordable ways to boost your gut health naturally. It's packed with probiotics - beneficial bacteria that support digestion, immunity and overall wellness. Unlike store-bought probiotic supplements, homemade lacto-fermented cabbage is inexpensive, additive -free and incredibly easy to make with just cabbage and salt. Plus, you're getting a living food that hasn't been pasteurized, so all those good microbes are intact and ready to go to work !
Equipment
- 10" Cooks Knife
- Large mixing bowl
- Large glass jar with lid
- Fermenting weight If you do not have one reserve 2 large outer leaves from the cabbage before slicing
Ingredients
- 1 Medium White Cabbage
- 2 tbsp Non-iodized salt e.g. Sea salt or kosher salt
Instructions
- Remove any damaged outer leaves and save 2 large leaves if you are not using glass weights. Cut the cabbage into quarters, remove the core, thinly slice the cabbage using a large cooks knife. The 10" knife makes the job much easier and shreds finer.
- Place all the sliced cabbage in a large bowl. Sprinkle salt over it and leave for 20mins. Then using your hands massage and squeeze the cabbage for 5mins. It will start to release liquid - this is your natural brine.
- Tightly pack the cabbage into a clean jar, pressing it down firmly as you go so that the brine rises above the cabbage.
- Place a fermentation weight on top of the cabbage to keep it submerged in the brine or if you do not have one use the outer leaf you saved on top to keep the sliced cabbage down. This prevents mould.
- Close the lid and store at room temperature, out of direct sunlight. I pop mine in my larder cupboard. Check on it every 2 days and open the lid slightly to let out any gasses (burping).
- Start tasting after 5 days. The longer the ferment, the tangier it gets. When it reaches your desired flavour transfer it to the fridge, where it will keep for months.
Notes
- Make sure everything is clean to prevent unwanted bacteria
- If there is not enough brine after packing, let is sit for an hour or add a bit of 25% saltwater solution (about 1tsp salt in 1 cup water)
- Watch for bubbling or a slightly sour smell - that means it's working!