Sauerkraut is a fermented food that is easy to make, it will take you less than 30 minutes to prepare a batch, a few days to allow it to ferment and then you’ll be able to enjoy all the yummy goodness sauerkraut has to offer!
One of the benefits of eating sauerkraut is that it boosts our immune system. Our immune function is 80% related to the health of our digestive system. Sauerkraut provides lactobacilli, good bacteria, that will actually create a healthy gut flora and when our gut flora is healthy our immune system is powerful!
Make your own batch of sauerkraut today by following the instructions in the video above or the written instructions below.Print
1 head cabbage
1 Tbsp. sea salt
Optional herbs and spices: Some of my favorite are dill, caraway, fennel, oregano and basil
1 quart glass jar and lid
Wooden dowel or your hands
Weight, a tea light holder, or drinking glass.
Remove outer layer of leaves from cabbage and discard.
Cut cabbage into quarters and remove core.
Chop or grate cabbage according to desired texture. Place cabbage in a large bowl.
Using a wooden dowel or your hands begin to “chew” the cabbage, pounding with the dowel or scrunching with your hands. This will begin to break down the cell walls of the cabbage and release liquid. Sprinkling the salt on as you go. The salt also pulls the water out of the cabbage; this creates the brine that allows the cabbage to ferment without rotting.
Continue “chewing” until cabbage is really glistening. You can overdue this step and then you may have sauerkraut that is a bit on the soft or soggy side. If you like your sauerkraut a bit more crunchy just don’t pound it as hard.
At this time you can also add other vegetables, fruit and spices and herbs. Some good additions are: onions, garlic, turnips, beets, apples, dill, caraway seeds, and/or celery seeds.
Mix ingredients together in the bowl then begin adding to the jar a little at a time and pushing down with the wooden dowel. The water from the cabbage will begin to release and you will notice it start to rise.
Continue packing the cabbage into the jar, until the jar is filled 1” from the top. This will allow the natural brine level to rise and completely submerge the cabbage. Place the weight on top of the cabbage to make sure the brine covers the cabbage. (The brine will increase over the next several minutes. If after 1 hour the brine isn’t covering the top of the cabbage when you add in a weight, then you will need to remove some of the sauerkraut from the jar and pound it a little bit longer to release more water.)
Store at room temperature for 3-10 days, checking every day to make sure the brine is covering the cabbage and to press down on the weight to burp the veggies and allow the gas bubbles to dissipate. After 3-10 days cover jar with a lid a place in the refrigerator, use within 4-6 months.
4 responses to “Making Sauerkraut”
[…] boost the population of the health promoting bacteria. Read Why Eat Fermented Foods or join me here as I make […]
[…] Tammie here to learn how to make sauerkraut or purchase the Fermented Foods eBook (coming soon) for recipes to […]
[…] One of the most effective ways to keep a balance between health promoting bacteria and disease causing bacteria is by eating fermented foods. These foods are high in probiotics which promote the growth of friendly bacteria in the gut and when that happens your immune system becomes stronger. Learn how to make your own fermented sauerkraut. […]
Best sauerkraut ever! This easy and delicious, I’ve made it several times with my own additions and variations. Thanks Tammie for sharing this simple recipe and encouraging others towards their own health and wellness.