Folate – Homemade Beet and Cabbage Sauerkraut

Folate – Nutrient Information

There are a variety of B vitamins, including folate, known as B complex vitamins. Folate is the natural form of vitamin B9, a water-soluble vitamin.

Folate helps to form DNA and RNA and is involved in protein metabolism. It plays a key role in breaking down homocysteine, an amino acid that can exert harmful effects in the body if it is present in high amounts.

Folate is also needed to produce healthy red blood cells. Pregnant women need a certain amount to prevent miscarriage and birth defects.

Adults need 200 micrograms of folate a day. The recommended dose is 400 mcg (0.4 mg) a day — 600 mcg for pregnant women. Older people may also need higher doses because they do not absorb folate well. 

Folate supplements have been tested as a treatment for depression, with mixed results. However, there is some evidence that individuals with low blood levels of folate are less likely to get relief from antidepressant drugs.

A recent review found that folate by itself had no effect, but supplements might give a boost to antidepressant drugs. Longer-term research is needed, as some believe folate acts gradually and cumulatively to relieve or prevent depression.

In the meantime, it is best to eat some foods rich in folate!

Rich sources of Folate are:

  • Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli)
  • Beans
  • Beetroot
  • Peanuts
  • Sunflower seeds

MMU Chefs


This recipe was created by the skilled chefs at Manchester Met, and was cooked and photographed by the amazing Danielle Mulligan, a graduate in Nutritional Sciences from the University, who now works for the NHS.

This recipe is a good source of folate! Fermented foods are also great for gut health, and whilst we have a bit more time on our hands it is great to try something new!

  • Time to make: Fermentation 4-5 days (up to 4 weeks if you prefer a stronger taste)
  • Difficulty: Moderate
  • Serves: Enough for up to 1x 500g jar or container (must be properly sterilised before use)


  • 1 medium beetroot peeled & grated
  • ½ medium red cabbage head, finely sliced
  • 1tsp sea salt
  • 1tsp caraway seeds (optional)
  • Handful of juniper berries (optional)


1. Add all the ingredients into a large sterilised mixing bowl. With clean hands (or disposable gloves), scrunch the salt into the vegetables and leave for 1 hour, mixing occasionally, until the water starts to release.

2. Squeeze the ingredients firmly with your hands to ensure all the liquid has been released, then pour the mixture into sterilised jar or container and pack down tightly (use the end of a wooden spoon if necessary).

3. If there is not enough liquid to cover, mix 1tsp sea salt with 250ml of water and slowly pour into the mix until fully submerged, leaving around 2” space between the top of the jar and the liquid.

4. Cover with a cabbage leaf (which will act as a weight) and pack the ingredients down once more. Put the lid on the jar and leave it loosely fastened for 4-5 days out of direct sunlight.

(You can ferment this recipe for up to 4 weeks, dependant on how strong you’d like it).

5. Open the lid each day to release the gas and make sure the mixture is still submerged in the brine. Once you have finished fermenting, seal tightly and keep in the fridge until chilled, where it will keep for months! 

* Amounts for full jar.

MMU Environment

Sustainability Top Tip

If you make these in smaller re-usable jars, you can label them and give them as zero waste gifts!

Did you know that you can also use beetroot as a natural paint?! Get your brushes out!

MMU Sport

Shoulders – 4 x 12

– Dumbbell front raises: These primarily work the anterior deltoids (or the front of the shoulders) as well as the lateral deltoids.

– Dumbbell lat raises: This exercise focus primarily on building strength within the lateral & posterior deltoids.

All of these exercises are designed to build muscle strength & muscular endurance. To focus on strength people should increase weight & reduce reps to 6-8 rather than the 4 sets of 12. 

MMU Counselling

Wellbeing Tip

To be able to hold our mind in mind (to be ‘online’ with ourselves) we need to not be too anxious. When anxiety gets too much we can’t think ‘straight’, we tend to ‘lose it’.

How we manage our anxiety and care for ourselves is a personal thing. Write a list of six doable things that help you chill out.  

Stuck for ideas? Look here




Find more delicious recipes from MetMUnch here –