k Quick Pickled cabbage, red onion & beetroot – (optional extra) k
This is simple but oh my word utterly delicious – just look at the colours! It only takes about 10 to 15 minutes but it’s a good idea to start it the night before so that the flavours can develop. I’ve been a big quick-pickling fan for some time now and this recipe is THE probiotic bomb.
Between 70-80% of our immune cells are in the gut and fermented foods stimulate bacteria that helps with our immunity. They also release lactic acid – a natural preservative which acidifies the environment in the gut stimulating the growth of good bacteria – essentially becoming a natural probiotic supplement.
When certain veggies are left to ferment, they are ‘pre-digested’ by good bacteria and yeast found naturally on the surface of the food. These microbes eat the food before you do, breaking down the sugars and starches and making the nutrients easier for the body to absorb.
Ingredients (serves 4)
½ head red cabbage (about 600g) thinly shredded
1 red onion, finely sliced into rings
1 beetroot cut into thin slices (or coarsely grated)
200ml cups apple cider vinegar
1 1/2 teaspoons sea salt
2 teaspoons raw cane brown sugar or coconut sugar
2 cloves garlic (sliced)
2 teaspoons coriander seeds (or caraway seeds)
12 black peppercorns
Optional: pinch red pepper flakes
1. To make the pickling brine, boil some water in a kettle. In a large pan add the boiled water, the vinegar, salt, sugar, peppercorns and coriander seeds (and a pinch of red pepper flakes, if using). Warm the brine for a few minutes but don’t boil.
2. Put the shredded red cabbage, beetroot and red onion and garlic slices in a bowl and then pour the hot brine over it.
3. Divide the cabbage mixture between two 1 pint jars and pour the hot brine over to cover. Place lids on the jars and refrigerate for at least 2 hours before serving.
4. Add extra amazing goodness with sprouts and micro cress!
Love Tess x