Food and Recipe of the Month: Cultured Veggies and Cabbage


March 27, 2019

Care of Amy Symington at 

Cabbage is an often overlooked winter vegetable that gets very little culinary love. However, its versatility and impressive nutrition profile will surprise even your sauerkraut-loving grandmother.

It is a member of the cruciferous vegetable family including arugula, broccoli, collard greens, horseradish, and kale. Cruciferous vegetables contain high levels of health-promoting phytochemicals, specifically antioxidant-rich polyphenols and disease-preventing fibre. They contain high levels of anti-bacterial organosulphur compounds that have been shown to reduce your risk of type 2 diabetes, heart disease and cancer. Cabbage is also rich in vitamins C and K, as well as manganese, all of which help to support good bone and teeth health.

Use it in spring or winter rolls, slaws, salads, soups, tacos, braised with tofu, and/or fermented in sauerkraut or cultured veggies.

Cultured Veggies
Makes 1 500ml jar

(Prep a few days in advance or just use veggies as toppings and omit water, garlic and salt)
1 large carrot, grated
1 small beet, grated
½ cup cabbage, thinly sliced
1 cup water
1 clove garlic
½ tsp sea salt
16 oz mason jar

1. In a large bowl add all vegetables and thoroughly combine. Remove 1 cup of vegetables and add them to a blender with water, garlic and salt.
2. Blend until vegetables become a thick juice and add back to vegetable mixture.
3. Tightly pack vegetable mixture and juice into a large mason jar, leaving about 1.5 inches at the top of the jar for expansion. Top with left over cabbage stems and tightly close lid.
4. Allow the vegetable mixture to sit for 3-4 days in a 20 °C room away from sunlight.
5. When ready, open the mixture over a sink. Use in salads and on sandwiches and wraps. Refrigerate after opening and use within 3 weeks.

By increasing the beneficial bacteria that exists in your gut, cultured veggies are good for digestion, aiding in the absorption of vitamins and minerals and improving our immune system.

Filed under: Eat Veg elifelines Food of the Month News from the Toronto Vegetarian Association Nutrition Uncategorised Vegan & Vegetarian Recipes