Summary of Fermented Cabbage Two Ways – Dr. Mark Hyman:
*Summary:
1. Discover the ancient tradition of fermenting cabbage.
2. Learn about the benefits of fermented foods for your gut health.
3. Explore the unique flavors of Dr. Mark Hyman’s Fermented Cabbage Two Ways.
4. Try out the recipes and enjoy the nutritional benefits of these delicious ferments.
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When it comes to optimizing your health and well-being, exploring different dietary approaches can be an exciting journey. One such method that has gained popularity in recent years is the art of fermenting foods, particularly vegetables like cabbage. This ancient practice not only adds unique flavors to your meals but also offers a range of health benefits, especially for your gut health.
Fermented foods are beneficial for promoting a healthy gut microbiome, which is essential for a strong immune system and optimal digestion. One notable fermented cabbage recipe is the Fermented Cabbage Two Ways by renowned functional medicine expert, Dr. Mark Hyman.
To begin, remove two outer leaves from the cabbage and cut it in half. Don’t forget to save the core for later use. Thinly slice half of the cabbage and place it in a large bowl. Sprinkle sea salt over the cabbage and start massaging it using your hands. The goal here is to release the cabbage’s natural juices, which will help with the fermentation process. Set the cabbage aside while you prepare the remaining ingredients.
Next, thinly slice carrots, radishes, and ginger, and crush some garlic cloves. Toss all of these ingredients together in the same cabbage bowl and let them rest for about 15 minutes. This allows the flavors to blend and marinate.
Once the marination process is complete, transfer the cabbage mixture to a 32-ounce jar in batches. It’s important to press and pack it down firmly to remove air bubbles. Pour any remaining juice from the bowl into the jar as well. To maintain the fermentation process and prevent any mess, place the outer cabbage leaves on top of the kimchi, followed by the saved core. Close the lid and place the jar on a kitchen towel or plate to catch any possible leaks.
Now comes the exciting part: fermentation! Allow the cabbage to ferment at room temperature for 7-14 days. During this time, make sure to open the lid daily to release any gas. This will prevent any unwanted pressure buildup. Once the fermentation process is complete, store the jar in the fridge for up to 4 months. Enjoy your Fermented Cabbage Two Ways as a side dish or as an ingredient in other culinary creations.
The nutritional analysis for this Fermented Cabbage Two Ways recipe is as follows: for every ½ cup of serving (8 servings per jar), you’ll get 28 calories, 0g of total fat, 0g of saturated fat, 0mg of cholesterol, 899mg of sodium, 6g of carbohydrates, 2g of fiber, 3g of sugars, 1g of protein, and net carbs of 4g.
Another variation of fermented cabbage to explore is the Purple Beet Sauerkraut. The process is quite similar to the previous recipe. Start by following the initial steps of removing the outer leaves, cutting the cabbage in half, and saving the core. Thinly slice half of the cabbage and place it in a large bowl. Sprinkle sea salt and caraway seeds over the cabbage, and massage it until the juices are released.
Once the cabbage is ready, add the remaining ingredients to the bowl, and massage everything together. Let it rest and marinate for 15 minutes. After that, transfer the cabbage mixture to a 32-ounce jar, pressing and packing it down well. Pour any remaining juices from the bowl into the jar, and place the outer cabbage leaves on top, followed by the saved core. Close the lid and ensure the jar is positioned on a kitchen towel or plate.
Allow the purple beet sauerkraut to ferment at room temperature just like the previous recipe. Open the lid daily to release any gas, and after 7-14 days, transfer the jar to the fridge for storage. This delicious ferment will remain good for up to 4 months.
The nutritional analysis for Purple Beet Sauerkraut is as follows (per serving, based on servings): you’ll get 27 calories, 0g of total fat, 0g of saturated fat, 0mg of cholesterol, 904mg of sodium, 6g of carbohydrates, 2g of fiber, 4g of sugars, 1g of protein, and net carbs of 4g.
Exploring fermented cabbage recipes like Dr. Mark Hyman’s Fermented Cabbage Two Ways and the Purple Beet Sauerkraut not only introduces intriguing flavors to your meals but also offers numerous health benefits. These ferments are packed with gut-friendly probiotics, vitamins, and minerals that support a healthy digestive system. So, why not embark on this culinary adventure and enjoy the unique flavors and health benefits that fermented cabbage has to offer?
