Cultured Vegetable Medley

by | Nov 7, 2015 | 2 comments

When you use yoghurt or kefir whey as a starter culture you can ferment your own vegetables so they are rich in probiotics. The brine from this is perfect remedy for upset stomachs, sore gums and throats.

Yields1 ServingDifficultyBeginner
 Grated purple or white cabbage, carrot and beetroot (all organic of course) and mix together in a large bowl (you can choose the quantities of each)
 Optional add ins; garlic cloves, ginger and fresh herbs.
 Sprinkle the mixture with 1-2 tsp Changing Habits Seaweed Salt
 Add 1/4 - 1/2 cup of kefir or yoghurt whey (add more if you make a larger batch, add less if you make a smaller batch) or some vegetable starter culture
1

Mix all the ingredients together, and begin to squeeze and pound the mixture together to begin releasing the vegetables juices and create your own brine.

2

Pack all the ingredients into a large glass jar/s and make sure all of the vegetables are squished down as much as possible so the liquid is covering them (this ensures it will not go mouldy on top). You may like to place a large cabbage leaf over the top and press it down so it is under the liquid brine.

3

Make sure you leave a 2cm gap at the top to leave room for any expansion.

4

Place the lid on and leave to ferment at room temperature for 4-14 days depending on how strong you like it.

5

To stop the fermentation move the jars into the fridge

6

Note: Make sure you introduce these cultured vegetables gradually into your daily diet. These vegetables and the liquid they ferment in are an excellent source of probiotic food which will help in digestion.

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Ingredients

 Grated purple or white cabbage, carrot and beetroot (all organic of course) and mix together in a large bowl (you can choose the quantities of each)
 Optional add ins; garlic cloves, ginger and fresh herbs.
 Sprinkle the mixture with 1-2 tsp Changing Habits Seaweed Salt
 Add 1/4 - 1/2 cup of kefir or yoghurt whey (add more if you make a larger batch, add less if you make a smaller batch) or some vegetable starter culture

Directions

1

Mix all the ingredients together, and begin to squeeze and pound the mixture together to begin releasing the vegetables juices and create your own brine.

2

Pack all the ingredients into a large glass jar/s and make sure all of the vegetables are squished down as much as possible so the liquid is covering them (this ensures it will not go mouldy on top). You may like to place a large cabbage leaf over the top and press it down so it is under the liquid brine.

3

Make sure you leave a 2cm gap at the top to leave room for any expansion.

4

Place the lid on and leave to ferment at room temperature for 4-14 days depending on how strong you like it.

5

To stop the fermentation move the jars into the fridge

6

Note: Make sure you introduce these cultured vegetables gradually into your daily diet. These vegetables and the liquid they ferment in are an excellent source of probiotic food which will help in digestion.

Cultured Vegetable Medley
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2 Comments

  1. Angela Sippel

    Hi i recently made Kraut using this method. Unfortunately it was very different to what i was used to. The cabbage was soft and limp and it did smell different, not crisp like when i use vege starter culture. Someone told me that the bacteria produced by whey are not the good bacteria we are wanting, Is there any truth to this?

    Reply
    • Jordan-Changing Habits Nutritionist

      Hi Angela,
      Perhaps you could try Kultured Wellness Coconut Water Kefir as your starter culture to ferment your veggies. I use this instead of whey and it never fails, my veggies are always crunchy and beautifully probiotic rich. You can also use this culture to ferment juices, its very versatile.

      Reply

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