SAUERKRAUT

Simply fermented veggies, sauerkraut is a bit like a tart coleslaw and is such a great way to get raw vegetables into the diet. Not only is the fibre good for bowel health but the fermentation means that all those good bugs will help support the growth of even more. All you need is one tablespoon a day as a topping or side dish. Makes about 1kg (11 cals per 25g) equipment: a 1-litre sterilised sealable jar 2kg red cabbage, finely shredded 1 tbsp sea salt 1 tsp fennel seeds or caraway seeds Put the cabbage into a large glass or ceramic bowl, add the salt and seeds and massage it all together with your hands, coating well. Now pound the cabbage using the pestle from a pestle and mortar or the round end of a rolling pin. Squash and pound it for about 5-10 minutes until plenty of water is released. Spoon the cabbage, a little at a time, into the sterilised jar, squashing it down as you go, using the pestle or rolling pin, and making sure it’s tightly packed. Make sure the cabbage is fully immersed under the water – it needs this to ferment properly. Secure the lid and leave for 3-16 days in the kitchen, or longer if you like a stronger flavour. The process will be slower if you prefer it to ferment in your fridge.