The term ‘superfoods’ doesn’t refer to a food group as such, but rather foods regarded as being packed with nutrients, as well as exhibiting other beneficial properties. The majority of them are plant-based, but they also include some fish and dairy products – blueberries, salmon, kale and kiwifruit being common examples.

Nutritionists recognise the qualities of these so-called ‘superfoods’, although most are keen to stress the benefits of consuming them as part of a balanced diet. There is little doubt that they are very popular right now.

With this in mind, Hannah Wilson of Fox Phys shares a recipe intended to improve gut health, aid digestion and boost our immune system...

Hi

‘Superfoods’ or so they are now referred to, have become the thing of the moment.

Both sauerkraut and turmeric have been labeled in the ‘superfood’ category, and in my opinion, for good reason!

I make my own sauerkraut and try and eat as many fermented foods as possible, including kefir, kimchi and other pickled vegetables; all of which contain beneficial probiotics that are vital for our gut bacteria, support our immune system and aid healthy digestion.

However, most supermarket sauerkraut is pasteurised, meaning the heat has probably destroyed most of the good bacteria. Luckily, it’s very easy to make your own sauerkraut at home and it’s also inexpensive to create.

The main ingredients of sauerkraut are cabbage and salt. It’s important to use a good unrefined salt rich in minerals, such as Himalayan pink salt or sea salt. The antiseptic and anti-inflammatory benefits in turmeric add an extra health-boost to this personal favourite sauerkraut recipe.

Although tangy and salty in flavour, I simply love adding a spoonful onto salads and as a condiment in sandwiches, etc.

What you will need…
- Mason Jar
- 1 large cabbage
- 1 tablespoon Himalayan pink salt (you’ll need 15 g of salt to every 1 kg of
cabbage)
- 1 teaspoon ground turmeric
- 1/4 teaspoon black pepper
- around 300 ml demineralized water

How to make it…
1. Sanitise your Mason jar, knife, cutting board and glass bowl with boiling water.
2. Rinse cabbage well and remove the large outer leaves.
3
. Slice the cabbage very finely.
4. Transfer the sliced cabbage into a large mixing bowl and massage the salt into it.
5. As you massage, the cabbage will start to soften and release water (brine). This will take about 15 minutes.
6. When the cabbage has released enough water, add the turmeric and peppercorns and mix until combined.
7. Transfer the massaged cabbage to your Mason jar. Make sure to remove all the air from the jar by packing the cabbage tightly, leaving no gaps!
8. There should be about 5 cm of brine on top of the cabbage. If this does not happen, add some demineralised water (do not use tap water!) to make sure the liquid level is completely above the shredded cabbage.
9. The cabbage needs to be submerged in brine at all times. Set a small Mason jar inside the larger jar on top of the cabbage.This will help weigh the cabbage down.
10. Cover the uncapped Mason jar with a kitchen towel and set in location at room temperature, out of direct sunlight.

For the first few days, check on the cabbage and add extra liquid to keep the cabbage submerged. A bit of white foaminess is normal.

Start tasting your sauerkraut after about a week and see if it’s tangy enough. I like mine after about 2 weeks, but it’s down to personal preference.

Once it’s done, store covered in the refrigerator and enjoy!

Hannah x