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Healthy Home Economist / Archives / Recipes / Appetizer Recipes / Side Recipes / Fermented Side Recipes / Probiotic Loaded Fermented Coleslaw

Probiotic Loaded Fermented Coleslaw

by Sarah Pope / Affiliate Links ✔

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  • Lacto Fermented Coleslaw
  • Fermented Coleslaw Recipe

Fermented coleslaw is a simple way to add probiotics and additional vitamins and enzymes to this delicious side dish that works well with most sandwiches. The culturing process reduces the chances of gas and burping too!lacto fermented coleslaw

I just love coleslaw, or slawwww as we say in the South.

Basic slaw, German slaw, Asian slaw – you name it. It’s all yummy to me.

The primary ingredient of coleslaw is shredded raw cabbage. Unfortunately, as any woman who has breastfed knows, for those first few months, cabbage is a no-no for Mom to eat as it frequently produces a lot of gas in a breastfed infant particularly if the cabbage is raw.

Cabbage is part of the cruciferous family of vegetables which also includes broccoli (always cook it!), cauliflower, and bok choy among others.

I really missed eating coleslaw for the first 6 months breastfeeding my first child. Fortunately, after that, his digestion was mature enough to handle my consumption of crucifers, so I happily devoured my coleslaw from that point forward.

Then I discovered the wonders of Traditional Diet and fermented foods!

Knowledge is power isn’t it gals? With my next two children, I was able to consume traditionally prepared sauerkraut and kimchi in small amounts even during the first few months of lactation after the baby was born.

Something about the fermentation process seems to significantly reduce the gassiness of the raw cabbage at least to a point where I could consume it in small amounts without a problem for baby.

But I still missed my coleslaw!

As it turns out, I didn’t need to avoid my beloved coleslaw even while breastfeeding because it is so easy to make a fermented coleslaw yourself using traditionally prepared sauerkraut and healthy mayo.

These days when I’m eating coleslaw at home, it is always fermented. This is the case even though I’m no longer breastfeeding. Why not add improved digestibility, enzymes, and probiotics to the delicious mix?

This fermented coleslaw is ideal pared with homemade fish and chips, grassfed burgers, or a simple grilled cheese sandwich (toasted up in grassfed butter of course!).

Lacto Fermented Coleslaw

The recipe below makes about 1 cup of probiotic-rich coleslaw. Due to the super rawness of the cabbage in the coleslaw, you may find that this condiment works very well as a natural reflux remedy. This approach is suggested by Dr. Natasha Campbell McBride in her bestselling book on resolving gut imbalance.

Fermented Coleslaw Recipe
4.34 from 3 votes
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Fermented Coleslaw Recipe

Easy recipe for fermented coleslaw that is a great substitute for sauerkraut as a beneficial condiment to promote full digestion of a meal.

Prep Time 5 minutes
Servings 1 cup
Author Sarah Pope

Ingredients

  • 1 cup sauerkraut
  • 1/2 cup mayonnaise
  • 20-30 raisins preferably organic

Instructions

  1. Mix all the ingredients together and eat immediately.

  2. Refrigerate any fermented coleslaw leftovers.

Recipe Notes

The best sauerkraut is always homemade. This tutorial on how to make sauerkraut includes recipe and how-to videos.  

If you choose to buy sauerkraut, you must buy a healthy brand in the refrigerated section of the healthfood store. It must be perishable to have value! Shelf stable sauerkraut is not raw and contains no probiotic value.

Wondering about which mayo to use? This recipe plus video shows you how to make mayo. This is the best option. Need it made without eggs and/or dairy? This recipe plus video shows you how to make egg free mayo.

If you choose to buy this ingredient, be sure the mayo is made with healthy oils! 

cultured coleslaw in a cup

 

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Category: Fermented Side Recipes
Sarah Pope

Sarah Pope MGA has been a Health and Nutrition Educator since 2002. She is a summa cum laude graduate in Economics from Furman University and holds a Master’s degree from the University of Pennsylvania.

She is the author of three books: the bestseller Get Your Fats Straight, Traditional Remedies for Modern Families, and Living Green in an Artificial World.

Her four eBooks Good Diet…Bad Diet, Real Food Fermentation, Ketonomics, and Ancestrally Inspired Dairy-Free Recipes are available for complimentary download via Healthy Home Plus.

Her mission is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.

Sarah was awarded Activist of the Year in 2010 at the International Wise Traditions Conference, subsequently serving on the Board of Directors of the nutrition nonprofit the Weston A. Price Foundation for seven years.

Her work has been covered by numerous independent and major media including USA Today, ABC, and NBC among many others.

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Reader Interactions

Comments (33)

  1. Saira

    May 7, 2020 at 11:01 am

    How is the taste of coleslaw made from fermented veg as opposed to normal coleslaw? What are the changes in the taste? Is it completely different?

    Also is mayo made from rapeseed oil ok?

    Reply
    • Sarah Pope MGA

      May 7, 2020 at 9:14 pm

      Mayo from rapeseed oil (aka canola) is not a healthy fat. The taste of the coleslaw is not much different in my opinion due to the addition of the mayo.

  2. Lulu

    Apr 19, 2018 at 6:52 pm

    4 stars
    I can’t eat raw cabbage due to Hashimotos. I’ve been meaning to try this recipe and I was happy for the reminder in today’s email. I Just made it for dinner using our own homemade sauerkraut and Primal Kitchens avocado mayo. It was better than I expected :-). I do think I’d cut up the raisins next time, so you’d only get a little bit of sweetness with each bite (I think our raisins were on the bigger side). Thank you for the recipe!

    Reply
  3. Caitlin

    Jun 6, 2017 at 9:26 pm

    My exact thought. Thank you. There is NO such thing as a “special breastfeeding diet” or foods “every nursing mother should avoid.”

    Reply
  4. Rich L

    Feb 10, 2016 at 11:28 am

    I think i wpuld put the coleslaw together. Minus yhe mayonnaise, then firment all the ingredients yhen add the mayo.
    If it works then a big batch could be made, and then pull out and add mayo to only the amount needed.

    Reply
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