Chef Rudo Kandiero
VITAMIN E is a fat-soluble nutrient that plays a crucial role in maintaining healthy cell walls and blood.
It is believed to reduce the risk of certain types of heart disease and cancer.
Additionally, vitamin E helps strengthen the immune system against viruses and bacteria, and prevents blood clots.
Good sources of vitamin E include green peas, green beans, broccoli, spinach, vegetable oils and fortified cereals.
This week, we have a sauerkraut recipe that serves four people.
Sauerkraut is a fermented cabbage dish made by submerging cabbage in brine.
It is a versatile ingredient; it can be added to salads, sandwiches, stews and pasta.
The recipe takes approximately 30 minutes to prepare and requires a five-day fermentation process.
Ingredients
White cabbage;
Three tablespoons salt (15g/500g cabbage);
One teaspoon peppercorns;
Caraway seeds
Method
- Make sure that your hands are clean. Sterilise the jars by placing in boiled water for 30 minutes.
- Shred cabbage thinly and lay in a bowl with salt.
Massage salt into cabbage for 10 minutes until the vegetable decreases in volume.
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- Mix in caraway seeds and whole peppercorns, and cover with cling film.
- Place in a dark place at
room temperature for at least five days.
For maximum flavour, leave cabbage to ferment for two to six weeks or until the bubbling subsides.
- Check cabbage every day, giving it a stir to release bubbles.
- Cabbage will become increasingly sour the longer it ferments.
Transfer to smaller sterilised jars and refrigerate for six months.
Power foods
Sauerkraut: It is a nutritional powerhouse, rich in antioxidant vitamins C and E.
It is beneficial for gut health, inflammation and bone health, and is a good source of fibre.
Caraway seeds: They are known for their antibacterial properties. They have been traditionally used to aid digestion, relieve loss of appetite and alleviate constipation.
Food safety guidelines
Temperature
When cooking food, it is essential to heat it to a sufficiently high temperature to ensure safety.
All reheated food must be thoroughly cooked to a minimum of 75°C (167°F).
Hot water should be used for dishwashing and cleaning equipment. Bacteria are most active within a temperature range of 5°C to 63°C (41°F to 145°F), known as the temperature danger zone.
Rudo Kandiero is a qualified chef. She can be contacted on: 0772748509.
