Fermented functional foods are the result of a natural process called lacto-fermentation in which natural bacteria convert the sugars in fruits or vegetables into lactic acid. Lactic acid is a natural preservative that helps fight bad bacteria and preserves the flavor and texture of food. Beyond the obvious preservation advantages, lacto-fermentation also increases the levels of vitamins, probiotics, and enzymes, and improves the digestibility of the fermented foods.
Consuming naturally fermented foods regularly has been shown to have a positive impact on health by improving the balance of the intestinal microflora. This purple cabbage sauerkraut recipe is very easy to make at home and has a tangy flavor with a crunchy texture. To get all the health benefits, eat it raw as a salad topping, a taco filling or in a veggie sandwich!
Fermented Purple Sauerkraut Recipe
Prep Time: 90 min | Cook Time: 0 min | Yields: 1-2 jars
+ 2 bay leaves
+ 2 garlic cloves, crushed
+ 1 fennel frond (optional)
+ 1 tbsp juniper seeds (optional)
+ 1/2 tbsp black pepper seeds
+ 3 tbsp sea salt
Meanwhile, place clean empty glass jars in a deep pot and cover with hot water. Bring to a boil and let boil for 10 minutes. Carefully remove the sterilized jars, one at a time, and drain.
Wash your hands and place the cabbage mix inside the sterilized jars, pushing down tightly to avoid air pockets.
Store the jar in your pantry or any dark place at room temperature for 3 to 5 days. Once opened, store in the refrigerator for 3 to 6 months. Enjoy!
| calories | carbs |
fat |
protein |
|---|---|---|---|
| 16 | 3.6 g | 0.1 g | 0.8 g |
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