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Digital Subscriptions > Healthy Magazine > March/April 2019 > The art of FERMENTATION

The art of FERMENTATION

An easy way to preserve food with added gut health benefits, there’s a good reason why ferments – from kimchi to kefir – are the biggest food trend of the year
PHOTOGRAPHS TARA FISHER

SAUERKRAUT

‘Easy to prepare and ready to eat in less than a week,’ says Charlotte.

Makes 1 litre 500g organic white cabbage, very thinly sliced or grated 4 tsp sea salt Water kefir (optional, see page 100 for recipe)

You will need a 1-litre glass Le Parfait-style jar with a rubber seal, sterilised.

1 Place the cabbage and salt in a large glass or ceramic mixing bowl and toss together using your hands so the ingredients are really well combined. Gently squeeze the cabbage to encourage it to start releasing its juices.

2 Pack into a 1-litre jar, pressing down well so that the cabbage releases more water. It should now be sitting under a small layer of water. If it doesn’t release much liquid, you can top it up with water kefir. The cabbage needs to stay completely submerged to ferment and not go bad, so you may need to put a small dish or weight (glass or ceramic only, not metal) to sit in the top of the jar, leaving the lid off for a couple of days, to get it started. If fermentation doesn’t happen instantly, the cabbage will stay submerged after a couple of days weighted down. Fasten the lid as soon as the cabbage stays submerged unaided – this could be straight away, or after 2-5 days.

3 Set the jar aside in a cool, dark place for a week to ferment, after which the sauerkraut will keep, unopened, for up to three months. The cabbage will turn a light brown in colour as it matures. Once opened, store in a cool, dark place and eat within a month.

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About Healthy Magazine

It's time to go with your gut! Inside, you’ll find our 20-page expert guide which will get your gut health on track, from how it impacts the rest of your body to unlocking your microbiome. We investigate whether alcohol really is becoming the latest taboo, if we're in the midst of a loneliness epdiemic and why poetry can be food for the soul. Plus, our food section champions power plates, for recipes to nourish your mind and body, and reveals the art of fermentation - the biggest food trend of the year. Find all this and more in the brand new issue of Healthy!