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!
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
Easy recipe for fermented coleslaw that is a great substitute for sauerkraut as a beneficial condiment to promote full digestion of a meal.
Ingredients
- 1 cup sauerkraut
- 1/2 cup mayonnaise
- 20-30 raisins preferably organic
Instructions
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Mix all the ingredients together and eat immediately.
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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. Â
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!Â
I loved coleslaw as well. I have found that a little bit of coconut sugar sprinkled over a bowl of sauerkraut works as a great replacement.
Yes, this would work as well. I prefer no sugar and just adding raisins for the sweetness.
Hi Sarah, I have heard that some raw vegetables are not good for thyroid conditions or the adrenals. Would this still be the case if they are fermented, for example cabbage?
If your thyroid is in good shape and you have an adequate intake of iodine which you would if you consume grassfed butter, then cruciferous veggies are fine in small to moderate amounts. The goitrogenic aspect of crucifers is NOT alleviated by fermentation, so if you have thyroid issues, you may wish to tread lightly there or avoid crucifers entirely.
You are right though to avoid cruciferous veggies raw. They are always more healthful cooked in butter or fermented. Still, it is dicey for those with a thryoid issue. Your call on that one.
Not intending to be a downer but wouldn’t this just taste like sauerkraut covered in mayo with rasins? I can’t imagine how that would taste like coleslaw. The cabbage in your photo doesn’t look like sauerkraut to me, it looks like raw cabbage. Is this more of a dish to have with fresh newly made sauerkraut not sauerkraut that’s been fermenting awhile?
It tastes fantastic … not like sauerkraut at all. The raisins are crucial though to offset the sourness of the sauerkraut. Incredible blend of flavors!
Thank you Sarah!!
Omg my baby would love this but I’d have to trick him into trying it first because he still doesn’t believe in fermentation! lol It was amusing watching him go to work on some soaked nuts after he disapproved of soaking! Baby steps…
Using Sauerkraut is a great solution to the problem with most coleslaw – raw, unfermented cabbage is not a good thing to eat.
I like how you think, Sarah.
Why is raw cabbage not good to eat?
anti-nutrients: phytic acid, (or phytates), lignans, saponins, phytoestrogens, oxalates, phenolic compounds, and others. They reduce the body’s ability to absorb or use essential nutrients like vitamins and minerals.
If you are going to buy your sauerkraut to make this dish, this is the best brand I’ve tasted to date: http://www.beaglebayorganics.com/products/
My wife already thinks I’m a nut for trying a paleo diet (despite losing 20 pounds in four weeks) and I think she would blow a gasket if I started fermenting cabbage in our pantry. I’m definitely bookmarking this for a few months down the road after the shock of the diet has worn off…and I’m going to save myself the trouble of picking out the raisins later and not add them in the beginning.
Hi!
Thanks for sharing that yummy recipe. I love the addition of raisins.
I have to say, I consumed raw cabbage when I was BF my girls. I never experienced my girls having any “gassie” problems. Then again, I juiced them. Maybe that’s why?
Nice blog BTW…
Thanks for sharing!
-Elena