Feeding your microbiome

If you have never tried fermented foods before, sauerkraut is the perfect place to start. It makes a delicious digestive aid served alongside meat, or in salads, sandwiches or even added to soups and stews.

Making your own fermented foods is always the best option, It’s easier than you probably realise, and this way you know exactly what’s in it. If you don’t have the time, then don’t worry! Just make sure you buy unpasteurized, as the process of pasteurisation can kill off some of the beneficial bacteria.

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1 head purple cabbage

2 Tbsp salt

1 jar and lid, sanitized


Remove the outer leaves of the cabbage and keep, in tact.

Thinly slice the rest of the cabbage and combine with the salt in a large bowl.

Using your hands, massage the cabbage and the salt together until the cabbage has softened and released a substantial amount of liquid. This should take 5-10 minutes.

Transfer the cabbage and all of the juice to your clean jar. Pack the cabbage down so that the level of the juice is higher than the level of the cabbage. Use your in-tact cabbage leaf as a cap over the shreds — tuck it down to hold everything in place underneath the juice.

Close the jar and let it sit at room temperature for 1 week.

After 1 week, taste it! You can either put it in the fridge, if it tastes “done” to you, or let it keep fermenting. For maximum flavour leave the cabbage to ferment for anywhere between 2-6 weeks

When it tastes how you want it, put it in the fridge and store there in an airtight container.