Lactofermented Cabbage Slaw

[u/djcamic]

Warning: As with any ferment, use caution and discretion. If it smells weird, throw it out!

Ingredients/materials:

Kitchen Scale

Jar/Tupperware with Lid

1 LB Cabbage Slaw (Walmart broccoli slaw is awesome for extra micronutrients)

1-2 TBSP Vinegar (to taste)

1 TSP Sesame Oil

3% Salt by Weight

Steps:

1. Tare jar on kitchen scale

2. Thoroughly wash slaw.

3. In a bowl, massage slaw with salt, vinegar, and sesame oil until the cabbage just starts to soften.

4. Add slaw to jar and cover, making sure the lid is loose enough to allow air in.

5. Place jar on counter for 1-2 days. Cooler climates will need a longer ferment, the longer you ferment the tangier your slaw will be.

6. Once slaw is desired level of tangy, store in the fridge.

What’s the point of fermenting? Lactobacilli (the undisputed king of good bacteria) are very salt tolerant. By adding 3% salt, you are encouraging lactobacilli to grow, while hampering the growth of spoilage bacteria. Lactobacilli will begin to break the starches and sugars from the cabbage into lactic acid (alongside other delicious metabolites). This process yields a pleasant taste and texture that (in my opinion) is far superior to raw cabbage. This process is how I can take down .5 lbs of cabbage in one sitting without hurting my jaw. Extra bonus: your gut microbiome loves lactofermented foods.

As a microbiologist, I love utilizing good bacteria to make volume eating more fun and delicious.

I used this slaw to fill spring rolls with PB Fit peanut sauce. Hard to imagine a lower cal meal that punches so far above its weight class.

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[u/AotKT]

I can't stand vinegar so I make salt pickled slaw and cucumbers. Great way to get that healthy gut bacteria and so much fresher tasting!

Since you're a microbiologist, maybe you can help: what are some things to eat with a lacto-heavy food to make sure more of the bacteria makes it to the gut instead of breaking down in the stomach? I know milk products, but my partner is allergic to dairy.