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Instant Sauerkraut with Black Bean and Pineapple

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Don't insult a cabbage or it will turn sour! There's a more civil way of making instant sauerkraut and when combined with black beans and pineapple it makes a refreshing, tangy salad.

Don't insult a cabbage or it will turn sour! There's a more civil way of making instant sauerkraut and when combined with black beans and pineapple it makes a refreshing, tangy salad. The cleansing cabbage is fermented, which creates friendly bacteria for good digestion. The enzymes from fresh pineapple also aid digestion. Beans supply superior protein and the bell pepper and fresh parsley add an extra boost of vitamins.

1/2 green cabbage, finely shredded
2 tsp (10 ml) coarse sea salt, divided
1 1/2 Tbsp (23 ml) apple cider vinegar
1 cup (250 ml) black beans, cooked
1 cup (250 ml) fresh pineapple, diced
2 Tbsp (30 ml) flax seed, hazelnut, walnut or olive oil
Red bell pepper, diced, for garnish
Fresh parsley, chopped, for garnish

To make the sauerkraut:
Place cabbage in a large bowl then sprinkle with salt and mix well. Let sit for 20 to 30 minutes. Sprinkle with more salt, mix and let sit. Repeat until all the salt is gone. Add apple cider vinegar and mix well. Place a weight on top of the cabbage to press the juice out and for quick fermentation. Let sit for two to three hours. This whole process takes about four hours altogether.

To prepare the salad:

Toss sauerkraut, black beans and pineapple with oil. Garnish with red pepper and parsley and serve.Serves two.

Source: alive #221, March 2001

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