Kale has quickly become one of the most widely accepted and celebrated superfoods in recent years! With a dense nutritional profile, rich in vitamins K, A, C, E, B (B1, B2, B3, B6) manganese, copper, iron, calcium, potassium… It carries the full spectrum of antioxidant, anti-inflammatory and anti-cancer nutrients. Easy to see why it’s being held in such high regard and is often a key ingredient of many healthy diets! For a slightly different way to enjoy this heavyweight try fermenting it. It will not only give your kale another dimension flavour wise, it will also complement your gut with some friendly probiotics – essential for maintaining a healthy gut flora. Quick, healthy AND delicious! Check below for the best fermented kale recipe.
1. Wash your ingredients.
2. Remove the leaves from the stalks and either rip them apart or roughly chop them into smaller pieces (you want them big enough to retain the crunchy texture). Place them into a bowl.
3. Crush the garlic.
4. Add it in with the herbs and spices and massage them in.
5. Using your hands, transfer the kale into your pickling jar. Press it down with a spoon and fill to the top. Add in the water and mix again. Make sure the kale is submerged in the brine and close the jar, though do not seal it tight. You want to allow in some oxygen to assist with the fermentation.
6. Set aside for about 10-14 days. Make sure to burp it every other day and give it a good mix. The kale will naturally rise to the top so it is important to keep it in rotation, and covered in brine, to prevent any mould growth.
Bubbles should start appearing near the top of the mixture and the brine begin to take on a cloudier texture. Don’t be afraid to taste the brine to make sure it has the right levels of salt for the fermentation to take place. Should be able to taste it, though it should not be overpowering.
When it has reached the level of salty, spicy and sour you desire, seal it tight with a lid and consume at your own pace.
Feel free to experiment, add in different spice combinations and create your own best fermented kale recipe!
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