Simply Healthy Family: Simple Pickled Cabbage and it's Many Health Benefits #SundaySupper

9.8.15

Simple Pickled Cabbage and it's Many Health Benefits #SundaySupper




We look forward to summer's harvest all year long. The tomatoes, the zucchini the herbs and the corn. The peaches, rhubarb and fresh multitude of berries so naturally sweet and amazing you can't pop them into your mouth fast enough. And then, just like that, it's gone. The warmth dwindles from the summer sky and the abundant lush gardens along with all their habitants shrivel away in golds and yellows until next year. 










Fortunately there is a way to preserve summer's glorious harvest so we can enjoy the fresh and complex flavors all year long. Preserving. In all of it's many forms is such a wonderfully frugal way to store your favorite fruits and vegetables.


The best part, according to yours truly is the limitless ways to enjoy your pickled and preserved treats. On salads, sandwiches, tacos and tarts. Medicinally, therapeutically and aromatic. From pickles, jams, herbed butters, salsa's, and my favorite, sauerkraut, uses and benefits are limitless.





Why are there rocks involved??? Read on young grasshopper.....







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Just look at those glorious fermenting bubbles!






Fermented foods are foods that have been through a process of lactofermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics.
Natural fermentation of foods has also been shown to preserve nutrients in food and break the food down to a more digestible form.






Pardon the medical nerd in me....... this is pretty damn cool!



Most people think about beer or wine when they hear the term fermentation. While certain yeasts are used to convert the sugars in grape juice or grains into alcohol, it is bacteria that are responsible for lacto-fermentation. The “lacto” portion of the term refers to a specific species of bacteria, namely Lactobacillus. Various strains of these bacteria are present on the surface of all plants, especially those growing close to the ground, and are also common to the gastrointestinal tracts, mouths, and vaginas of humans and other animal species.

Lactobacillus bacteria have the ability to convert sugars into lactic acid. 

Lactic acid is a natural preservative that inhibits the growth of harmful bacteria.





DON'T be intimidated by lacto-fermentation. Unless it smells unmistakably putrid (in which case common sense says throw it away), fermented foods are some of the safest foods. They are easy for even a beginner to prepare, and it doesn’t take long to gain enough confidence to venture beyond basic yogurt or sauerkraut to an endless variety of vegetables and fruitsbeverages and more.








Why I don't use vinegar to make my sauerkraut.

Pickles and relishes are a part of the American food tradition. Since the advent of industrialization, most pickling is done with vinegar, which offers more predictable results, but no lactic acid. With just a little patience, instruction, and minimal supplies, it is possible to learn the time-honored art of lacto-fermentation.
















TIME        10 MINUTES ACTIVE        4-7 DAYS INACTIVE             YIELDS        8 CUPS


You Will Need


1 medium size head purple cabbage (yup, you can use green)
1-1/12 tablespoons *salt (preferably sea salt, not course ground)

possibly a few teaspoons of filtered water to make sure cabbage is covered in liquid
a large, glass or non reactive jar (don't use plastic or metal!!!)
a couple of small, heavy, very clean river rocks to weigh down the cabbage
A cool dark *place to keep your jar while it's fermenting
Feel free to add in carrots, jalapenos, radishes or other *non sugary foods.



Begin by removing the outer first layer of cabbage leaves, discard. Remove the next layer of cabbage leaves and set aside, these will be used to lay on top of your chopped cabbage as a barrier to dust and too much air. 

Slice the head of cabbage in half. Remove the core (white part) of the cabbage, discard. Thinly slice the cabbage. Put into a large bowl and sprinkle with the salt. Toss to combine. 


Pack the cabbage into a glass jar tightly. Place a small piece of a cabbage leaf on top of the shredded cabbage so it covers it. Place the washed rocks on top of that to keep it weighed down. Do NOT cover with a lid!!! Your cabbage needs air to survive and ferment!! Keep in a cool dark place AWAY from other fermenting foods like sour dough, kombucha or pickles!!!

Let it ferment for at least 3 days and up to 7. Taste test. If you prefer it more sour, let it sit a day or two more. When acquired taste is achieved, seal with a lid and put in the refrigerator. It should keep for several weeks and even months if done properly. 






YOU MIGHT ALSO LIKE 


How to Make Kombucha

























A special thank you to Stacy from Food Lust People Love for being this weeks Sunday Supper host!




Canning

Dehydrating

Fermentation

Freezing

Infusing



Pickling

Preserving in oil or butter






And for even more help and support: 5 Food Preservation Tips from Sunday Supper Movement





Sunday Supper MovementJoin the #SundaySupper conversation on Twitter every Sunday! We tweet throughout the day and share recipes from all over the world. Our weekly chat starts at 7 p.m. ET. Follow the #SundaySupper hashtag and remember to include it in your tweets to join in the chat.



To get more great Sunday Supper Recipes, visit our website or check out our Pinterest board.



Would you like to join the Sunday Supper Movement? It’s easy. You can sign up by clicking here: Sunday Supper Movement.








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20 comments:

  1. Such an interesting technique, Gwen! I know I'd love it---plus the color is phenomenal!!

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  2. Who knew rocks could be a kitchen gadget? What a way to hold down the cabbage.

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    1. An invention created from trial and many errors ;)

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  3. We use pickled cabbage on everything but I've never made it this way. Sounds great!

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  4. Sounds easy and delicious. Thanks for sharing.

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  5. Thanks, Gwen. We need to get back to some of these old ways of doing things for better health.

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  6. I love cabbage any way I can get it, especially sauerkraut so I know I need to try this recipe soon!

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  7. What a gorgeous purple color. I love all the info and will have to try this out!

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  8. I have never heard of purple sauerkraut! I love the color! It's kind of like pitaya and how pretty it is!

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  9. Beautiful! And a very informative post :) Now using a rock was the most interesting part for me! 😊
    Thanks so much for sharing!

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  10. wow...how cool!! I love learning new things..thank you so much for sharing. The color on this is gorgeous!

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  11. That color is stunning!!! Who knew fermenting could be so easy? My Polish family loves all things "pickled." Definitely going to be passing this on to them as well!

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  12. Wow - that is really purple! I love anything to do with canning or fermenting . Thanks for posting!

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  13. Such a beautiful color! Never done anything like this before!

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  14. Loved reading your technique. These days I mostly use umeboshi vinegar, but I do love a good salt brine too. Vinegar is just so much faster that I tend to give in... Good idea with that rock btw ;)

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  15. I just love pickled cabbage and the colour looks amazing!

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  16. Wow, interesting! It really seems to be an art, even though lacto-fermentation rather sounds like chemistry (which can be art as well, if you want) :-)

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  17. Amazing colors! LOVE pink / purple and this pickled cabbage recipe sounds amazing Gwen! Thanks for sharing!

    Signing off as Levan, who isn't Amrita :P haha kidding :)

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  18. I've been so interested in fermenting my own veggies lately but I have been a bit intimidated. You make it sound so easy! Thank you!!

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  19. I have never tried making Pickled cabbage. This sounds like a very clever idea. I think I will try it in a falafal or a vegan sandwich.

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