Homemade Sauerkraut
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SAUERKRAUT A NATURAL PROBIOTIC
Sauerkraut is a delicious natural remedy made with cabbage and salt using a process of fermentation that dates back more than 2,000 years.
The reason why sauerkraut is considered a natural healing remedy is that during the fermentation process live bacteria aka natural probiotics are produced. These live bacteria will feed a person’s gut microbiome and essentially strengthen the immune system. Diets rich in fermented foods have been praised for contributing to a healthy microbiome.
Fermentation also increases vitamins and minerals found in cabbage and makes it more easily digestible. Eating just a teaspoon of sauerkraut each day helps to nourish the gut with essential live bacteria. You can add sauerkraut to sandwiches, wraps and salads or simply on its own for gut health.
HEALTH BENEFITS
Sauerkraut is a natural remedy that has so many health benefits. Cabbage contains anti-carcinogenic phytochemicals and is a good source of vitamin C, K and folate. In addition to this the fermentation of the cabbage creates conditions that promote the growth of beneficial probiotics.
Sauerkraut juice, mixed with lemon juice, helps stabilize blood sugar and is great for diabetics. For vegans and vegetarians eating fermented vegetables like sauerkraut is a great source of B12.
FERMENTATION PREPARATION & TIPS
Homemade sauerkraut is easy to make all you need is one large head of cabbage red or white, salt, or both and ginger which is optional. The most important part is that you use organic cabbage.
It’s essential to use organic ingredients when fermenting because conventional ingredients contain pesticides that will destroy good bacteria during the fermentation process. Using cabbage that has been sprayed with pesticides will ruin the batch and defeat the purpose of sauerkraut.
Another requirement when making sauerkraut is to use clean equipment. The best way to do this is to wash with natural soap and then sterilize with vinegar and hot water. When you store the saurkraut make sure that the jar you use is glass. Don’t use anything metal or plastic when fermenting because it will interfere with the good bacteria from growing. Also, make sure to wash your hands with natural soap or hot water and vinegar because you will be using your hands to mix the cabbage. It’s also best to take off your nail polish because the chemicals in it can leach into the saurkraut.
Once all the equipment is sterilized you are ready to begin!
HOW TO MAKE SAUERKRAUT
Begin by removing the outer layers of the cabbage and put them aside as you will be using them later. Next, cut the cabbage in half, cut out the stem and grate it with a grater.
Shred the cabbage finely and add the cabbage and stem to a large glass bowl along with 1 and a 1/2 tablespoons of sea salt. Massage the cabbage with your hands to extract the natural juice from the cabbage.
Keep on massaging the cabbage until the juice covers all of the cabbage. It might take 10 minutes or more, but this step is important because cabbage juice creates Lacto-fermentation that is full of probiotics.
Next, add the optional ginger. I use about two inches of peeled and minced ginger. Add the ginger to the cabbage and mix with your hands.
Now you can add the sauerkraut to a glass container a little at a time pressing it to the bottom of the jar with your hands so that there are no air pockets. Make sure to leave at least an inch of room at the top of the jar.
Place the whole cabbage leaves on the shredded cabbage and press it down so that the liquid rises over it. This creates a barrier that protects the sauerkraut during the Lacto-fermentation process. Make sure that the liquid is covering all the cabbage and rises over the cabbage leaf.
Close the jar loosely so that some air can escape and store the jar in a warm dark place. During the fermentation process, the liquid might expand so it’s best to place the jar on a plate or tea towel to catch any spills.
Check the jar every other day for 4 weeks to make sure that the cabbage is submerged in its liquid and to check on any spills. It’s normal to see some foam on the top this means the fermentation is working. You can just scoop that off once it’s ready to eat.
Once 4 weeks have passed taste to make sure it’s ready it should be tangy and have a vinegar-like smell. Once ready you can store the jar in the refrigerator to stop the fermentation process. Sauerkraut will last up to 2 months refrigerated after being opened.
Enjoy!
Homemade Sauerkraut
Ingredients
- 1 large head of cabbage
- 1.5 tablespoon sea salt
- 2-inch fresh ginger (optional)
Instructions
Notes
- Sauerkraut will last up to 2 months in the refrigerator after being opened.
- Please read the blog post for additional tips on fermentation.
Hi I’m Michelle
I’m a certified nutrition specialist, herbalist, and plant-based recipe developer. I'm an ambassador for healthy living and clean eating promoting a diet free from processed foods.
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