Photo: Haley Barton
The Healing Power of Probiotics
Spicy Napa Cabbage & Carrot Kraut.
- 1 head (about 2 lbs.) napa cabbage, cored and finely sliced
- 4 tsp. kosher salt
- 3 medium carrots, grated
- 1-2 jalapeno peppers, finely diced
- 1 Tbsp. garlic, minced
- 1 Tbsp. ginger, finely diced
- 1 Tbsp. fresh oregano, chopped
- 1 tsp. hot chili pepper (optional)
Place the sliced cabbage in a large bowl and toss with salt.
Massage for about 3 minutes so the juices start to release.
Place a plate on top of the cabbage and weigh it down with something heavy while you prepare the other vegetables. Add the remaining ingredients to the cabbage and mix thoroughly with your hands. Keep squeezing the vegetables to help release their water. Divide the vegetables into mason jars, you should have enough to fill three 12-ounce jars, leaving a little space at the top.
Push the vegetables down with a tamper or spoon so they are submerged beneath their brine. Bacteria grow in an anaerobic environment, that is, without oxygen, so keeping the vegetables submerged in their liquid is crucial. Place a smaller jar or weighted baggie on top of the kraut to keep the vegetables submerged.
Cover jars with a clean cotton dish towel to keep out dust and let them sit on the kitchen counter to ferment. The longer it ferments the stronger the flavour. You can leave your kraut for just one day or up to a few weeks. Taste it regularly and once it reaches the desired ripeness, seal with the lid and place in the refrigerator to stop the fermentation process.
Nutrition per ½ cup serving, drained
Calories: 18 kcal; Fats: 0g ; protein: 1g; Carbs: 4g; Fibre: 1.5g; Sodium: 469 mg (rinse to reduce sodium).
Haley Barton, MSc., is Nutritionist and Health Educator at Nutrition Savvy in Vancouver, B.C.