If you have ever visited my kitchen, you will no doubt have noticed at least three or four mason jars loitering around, taking up precious counter space. Each jar is filled with its own assortment of chopped, grated or minced veggies of various colours. Likewise, they gather on the bottom shelf of my fridge, competing for space with leeks, aforementioned monster radishes, and large bundles of kale. Ever since I started fermenting vegetables, almost a year ago, there has rarely been a moment when that hasn’t been the case. Lacto-fermented vegetables have become a staple in my diet, and regular tenants of the refrigerator, even when the owner of said building should reasonably admit a lack of vacancy.
They provide a host of benefits, including probiotics, fermentable fibres (prebiotics), digestive enzymes and bioavailable micronutrients for the body. More importantly, they are dangerously tasty! In this iteration, carrots and the prototypical green cabbage provide the crunch, apple and cinnamon add a touch of sweetness and onion, cilantro and lime add the zing that makes you come back for more.
How to Make Kraut
If you’ve never made kraut or kimchi before, don’t feel intimidated (I know I did the first time!). It may take time to chop, grate, slice and pound your ingredients, but it’s very simple, and far safer than most people would assume. A resource I recommend to anyone who is interested in fermentation is Sandor Ellix Katz’ The Art of Fermentation. Katz provides an invaluable wealth of information on the benefits, methods and traditions surrounding fermenting worldwide, from sauerkraut to beer to tempeh. This book is a great resource and an endless source of inspiration! The following guidelines are adapted from his chapter on fermenting vegetables.
#1 Chopping
Although not necessary for fermentation per se, chopping your vegetables creates more surface area from which to draw out its juices. Since kraut usually relies on dry-salting rather than brining, the finer the chop, the easier it is to pack and submerge the vegetables in step 3.
#2 Salting
Salt is important for four reasons. 1) Through osmosis, it helps draw water out of your vegetables, to create an anaerobic (no oxygen) environment for lactic acid bacteria to grow. 2) Salt keeps your vegetables crispier by hardening pectin fibres and hampering their digestion by enzymes. 3) Salt creates an environment favourable to lactic acid bacteria (the good guys!) and less so to other, less desirable microorganisms, giving the former a competitive advantage. 4) Salt slows down the fermentation process, extending the potential for preservation. You can play around with the amount of salt, but I don’t recommend skipping it!
#3 Pounding and Packing
Bruising the vegetables further helps to draw out their juices. You can use your hands to massage the vegetables, or use a specialized pounding tool designed for this purpose. The next step is to pack the vegetable mixture inside a fermentation vessel such a mason jar or a crock.
#4 Submerging
In order to prevent undesirable molds from growing on your carefully prepared kraut, you want to maintain an anaerobic (no oxygen) environment for your vegetables, which requires keeping them submerged under their own juices. A few options include: 1) Using a fermentation weight (usually made of glass or safe ceramic). 2) Saving and washing the tough outer leaves of your cabbage, and using that to push down the vegetables. At the end of the fermentation period, discard these leaves. The kraut underneath should be free of mold.
#5 Covering
To limit oxygen exposure and prevent surface molds from developing, it is important to cover the opening of your vessel. At the same time, you don’t want to seal it completely because, especially during the first week, the lactic acid bacteria will be releasing carbon dioxide, which can build up in your vessel and cause an unwanted disaster. A few options include: 1) covering the opening of your jar with a coffee filter of a piece of cheesecloth, fastened with an elastic band. 2) Using a lid, but keeping it loosely fastened, or making sure to unfasten the lid every day to release the air buildup in your jar. 3) Using a specialized airlock system.
Joëlle
Yields 4 quarts
What's fermenting in my kitchen? Apple Cinnamon Lime Kraut, that's what! Crunchy, zingy and a little bit sweet, this one's a crowd-pleaser.
45 minPrep Time
45 minTotal Time
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Ingredients
- 1 Large green cabbage, thinly sliced
- 3 Carrots, grated (about 2 cups)
- 1 Large apple (I used Ambrosia), grated
- 1 Bunch Cilantro, chiffonaded
- 1/2 red onion, thinly sliced
- 3-4 scallions, sliced into 1-inch pieces
- Juice of 2 limes
- 1 tbsp Cinnamon
- 6 tbsp Himalayan Salt (or sea salt)
Instructions
- Wash your cabbage and remove the tough outer leaves. Set the leaves aside for later if you don't own fermentation weights, as they can be used to keep your ferment submerged. (see notes above)
- Start by slicing the cabbage very thinly. Transfer all the cabbage to a large glass or stainless steel bowl and mix in the 6 tablespoons of salt. While you prepare the rest of the ingredients, the salt can start to draw out the water from the cabbage, making it easier at the end to stuff the mixture into jars and to submerge it under its own juices.
- Prepare the rest of the ingredients, adding them to the large mixing bowl as you go.
- Mix all the ingredients together. At this point, the cabbage should be soft and you should have some liquid at the bottom of the bowl.
- Pack the mixture into mason jars, or your preferred fermentation vessel, making sure to eliminate any air bubbles and to submerge all of the vegetable pieces under their own liquid. I used two half-gallon jars, and it fit perfectly, but you can also use smaller jars.
- Place a fermentation weight on top of the vegetables. Alternatively, press down some cabbage leaves saved in step 1 to keep your vegetables submerged. You can discard these leaves at the end of the fermentation period.
- Cover the jar with a lid, an airlock or a coffee filter or cheesecloth fastened with an elastic band (see notes above)
- Leave the jars out at room temperature for two to three weeks, or until you are happy with the taste.
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References
Katz, S. E. (2012). The art of fermentation an in-depth exploration of essential concepts and processes from around the world. White River Junction: Chelsea Green Publ.
