Fermentation 101 with Lauren Lovatt #LeithsTakeovers #MindFood

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Fermentation 101 with Lauren Lovatt #LeithsTakeovers #MindFood

Next up! Fermentation 101 with Lauren Lovatt, as part of her Leiths takeover; a week of mind food for mental health. Today Lauren shares two of her favourite fermentation recipes; immunity kraut and cultured chickpea batter.

Lauren teaches raw food and fermentation as a guest chef on both the Leiths diploma and Nutrition in Culinary Practice: The Accreditation. To find out more about any of our professional courses please don't hesitate to get in touch, we're always on hand for a friendly chat. Our nutrition course is now also available as an online course, so if you're interested in cooking for wellness, this is a fantastic way to immerse yourself into nutrition and cooking.


Mind food is not just about the ingredients we use, but the act of coming together around food, taking a moment to tune in and also tuning into to what you need in the moment. Of course, easier said than done so this week we are collaborating with lauren, founder of the plant academy and teacher of raw food and fermentation at leiths. Laurens passion lies in mood boosting food so this week who hope to boost your spirits and feed your mind!


Recipe #1 – Immunity Kraut

One organic white cabbage

2 tbsp sea salt

1 tbsp chili flakes (to taste)

1 tbsp black pepper corns

1 tbsp turmeric powder

One inch fresh turmeric, cut into juliennes (optional)


1. Slice the cabbage. Discard the wilted, limp outer leaves of the cabbage. Cut the cabbage into quarters and trim out the core.

2. Slice each quarter down its length, making 8 wedges. Slice each wedge crosswise into very thin ribbons.

3. Transfer the cabbage to a big mixing bowl and sprinkle the salt over top. Begin working the salt into the cabbage by massaging and squeezing the cabbage with your hands. At first, it might not seem like enough salt, but gradually the cabbage will become watery and limp, more like coleslaw than raw cabbage. This will take 5 to 10 minutes. Leave to rest for at least 10 minutes. It will help to release more liquid.

4. Add chilli, black pepper turmeric powder, and fresh turmeric. Transfer handfuls of the cabbage and pack them into the jar and firmly press down into the jar to compact them and release more juice. Repeat this process until filling the jar, leaving a space for expansion. Pour remaining brine over cabbage and make sure cabbage is completely covered with at least 3cm of brine. To keep the content under the brine we will use the outer leaf pressed down on top of the kraut.

5. Close the lid of the jar and leave to sit somewhere out of direct sunlight and at cool room temperature for 4 - 10 days. Check daily and press it down with clean hands if the cabbage is floating above the liquid. Be aware that fermentation produces carbon dioxide, so the pressure will build-up in the jar and needs to be released daily, especially the first few days when fermentation will be most vigorous.


Recipe #2 - Cultured chickpea batter

Two cups chickpea flour

Two and a half cups water


1. Blend the chickpea flour and water until smooth and there are no lumps. Place into a glass bowl or jar and set to one side, cover with a cloth and leave to ferment overnight

This mixture is a fantastic base recipe for so many things. Once fermented it can be cooked as pancakes, blended with vegetables, life spinach to create a more savory base or made into the fritters as below. If your feeling creative you can also use it to make farinata and Quiches.

I'll also be using this in my Instagram live cook-along on Leiths Instagram tomorrow, Thursday 30th April at 12pm. See the ingredients you'll need here.


Author: Lauren Lovatt

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