Eating leafy greens is a staple of a diet rich in chlorophyll-rich energy. As leafy greens marinate they become a slaw. As slaw ferments it becomes a kraut or a kimchi. Marination adds moisture and digestibility. Fermentation takes moisture and digestibility to the next level. Most everyone, most likely including you, needs more fermented green vegetables for healthier gut microbes. If you’re new to eating more plants – start with salads. When you’re ready to diversify – add slaws. And when you want to take your health to the next level – start fermenting.
Basic Cabbage Slaw
* more sensitive digestive types should marinate slaws for 2 hours.
1⁄2 cabbage, sliced thinly
1⁄4 c minced red onion
1/2 t sea salt
Juice from 1/2 a lemon or lime
1 t agave nectar or honey
1 t Dijon mustard
2 carrots, shredded
1/4 c fresh parsley, basil or cilantro, chopped
8 oz plain Greek yogurt or 2 T olive oil
black pepper or red pepper flakes to taste
1. In a large colander, gently massage the salt into the cabbage. Let sit for 15 or so minutes, patting dry after liquid had sweated out.
2. Add in remaining chopped vegetables and transfer to a large bowl.
3. In a separate bowl, stir together remaining ingredients.
4. Pour over vegetables and combine. Adjust citrus, salt, and pepper for taste.
1 small cabbage, thinly sliced
1 T sea salt
2 t caraway or cumin seeds
1 quart sterile, wide-mouthed mason jar
In a large bowl, combine the cabbage, the salt and the spice. Massage the salt into the cabbage for 10 minutes. Try to get the water out of the cabbage. When the cabbage is soft, stuff it into the jar. Pause after every handful to stuff it tight and get the air out. Your goal is to have the cabbage submerged in it’s own juice. Once it’s all in there and submerged, lightly cover with a plastic bag. Keep on your kitchen counter. Each day push any air out by shoving the cabbage in deeper. Taste after 3 days. When it’s to your liking, put on a plastic lid, and store in your fridge. Have a bit with lunch and dinner for optimal digestion.
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