American · side, sauce

Fermented Ginger Carrot Slaw

Fermented Ginger Carrot Slaw — from Mary's Nest's cooking video Watch how it’s made · 14:48

Video by Mary's Nest on YouTube · Open on YouTube

20 min · plus 2–7 days fermentingMakes 12 × ¼ cup (40 g)16 kcal a portion
  • Low carb (2.8 g net carbs) but not keto: 5% of the energy is from fat, and keto meals get about 60% or more
  • Vegan
  • Gluten-free ingredients
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Grated carrot and ginger fermented in their own juice: rich in vitamin A (as beta-carotene) for about 16 kcal and 1 g fibre a ¼-cup serve. It is salty — about 600 mg sodium a serve — so use it as a small topping.

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Ingredients 3

Method

Tap a time to watch that step in the video.

  1. Grate the carrots on a box grater (or in a food processor) to make about 4 cups, and grate the ginger finely so it spreads evenly. 1:02
  2. In a bowl, mix the carrots and ginger with the salt (2 tbsp coarse or 1 tbsp fine sea salt) and pound with a pounder or potato masher, or squeeze with clean hands, for about a minute until the juices run. 1:34
  3. Pack into a clean quart (1 litre) jar, pressing down hard until the juice rises over the carrots. Keep a little filtered water on hand to top up if there isn't enough liquid. 6:08
  4. Set a glass weight (or a small jelly jar) on top so everything stays under the liquid, and fit an airlock lid — or use a regular lid and loosen it to let gas out once it starts bubbling. 11:27
  5. Leave at room temperature for 2–3 days in a warm kitchen (5–7 days if cold). Taste with a clean spoon; when it is tangy enough, put on a storage lid and refrigerate. 11:53

Tip. Makes about 480 g, roughly 12 quarter-cup serves (our estimate). Next time, start the batch with ¼ cup of this juice and only 1 tbsp coarse salt, as the cook suggests. Good on salads.

The method is a summary in our words — the video shows every step.

One portion, ¼ cup (40 g), gives you 1 of 12

Energy16 kcal70 kJ
Protein0.4 g1% of a day
Fibre1.1 g4% of a day
Carbohydrate3.8 g2.8 g net · 1.8 g sugars1% of a day
Fat0.1 g0 g saturated0% of a day
Sodium610 mg26% of a day

Where the energy comes from one serve

  • Net carbs 81%
  • Protein 12%
  • Fat 7%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

Vitamin A High34%

306 µg a serve, mostly from carrots (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Show the other 14
Vitamin K4%

4.8 µg a serve, mostly from carrots (100%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Potassium3%

120 mg a serve, mostly from carrots (94%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin B63%

0.1 mg a serve, mostly from carrots (95%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin C2%

2.2 mg a serve, mostly from carrots (96%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin E2%

0.2 mg a serve, mostly from carrots (98%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Folate2%

7.1 µg a serve, mostly from carrots (97%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Calcium1%

13 mg a serve, mostly from carrots (95%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Iron1%

0.1 mg a serve, mostly from carrots (88%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium1%

5.1 mg a serve, mostly from carrots (86%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc1%

0.1 mg a serve, mostly from carrots (92%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium0%

0 µg a serve, mostly from carrots (76%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Omega-30%

0 g a serve, mostly from fresh ginger (100%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Mary's Nest; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.