Gut-friendly Red Cabbage ‘Sauerkraut’ Salad

We've been talking a lot about the immune system this week. A fantastic way to support your immune system is to eat foods which will support your gut health, and this is just what this delicious red cabbage 'sauerkraut' salad will do. 

If you're not a fan of traditional sauerkraut, give this red cabbage version a go. Trust me, it's SO much nicer!

Bacteria in our gut can play an essential role in digestive health, immune function and even our mental wellbeing. The gut contains trillions of bacteria, yeast and viruses, commonly called the ‘gut flora’ or the ‘microbiome’. Some of these bacteria are good, and some bad, and we need a healthy balance of the two.

That’s where pro- and prebiotics come in.

Probiotics are the live microorganisms found in fermented foods such as yoghurt, kefir, kimchi, sauerkraut and pickles.

Prebiotics, essentially soluble fibres found in foods such as leeks, onions, flax and chia seeds, radishes, carrots, garlic and cabbage, feed the good bacteria. 

This Red Cabbage Salad is loaded with prebiotics to keep that microbiome nice and healthy. Red cabbage is also a great source of vitamin C and vitamin K, and along with other purple foods, is rich anti-oxidants and provides excellent anti-inflammatory properties. 

So much Enerjoy!

We ate this red cabbage 'sauerkraut' salad with black bean burgers!

Prep 15 mins | 30 minutes to chill | Serves 4

Ingredients

• 1 small red cabbage, sliced very thinly (I use a mandolin)
• 1 tsp sea salt
• 1 tsp caraway seeds, crushed
• 4 juniper berries, lightly crushed
• Freshly ground black pepper
• 1 tbsp Apple cider vinegar
• 1 orange – zested and then peeled and sliced into rounds
• Handful of chopped walnuts
• Small packet of baby spinach

• 2 tbsp extra virgin olive oil
• 1 tbsp white balsamic vinegar
• ¼ tsp runny honey
• Pinch of salt 
• Black pepper

Method 

1. Combine the red cabbage with the salt, caraway seeds, juniper berries, pepper, cider vinegar, oil and orange zest in a bowl. Find a plate the right size to sit inside the bowl and weigh down with a weight (a couple of cans of beans should do the trick). Leave to infuse for minimum 30 minutes.
2. Whisk together the dressing ingredients.
3. When you’re ready to eat, drain the red cabbage in a colander.
4. Arrange the spinach leaves and orange slices on individual plates, spoon some red cabbage in the middle and decorate with chopped walnuts.
5. Spoon over the dressing. Eat with hunks of fresh wholegrain bread and unsalted butter.