Sauerkraut - Easy Fermented Cabbage
Sauerkraut - the fermented super food that’s so easy and cheap to make yourself. I add a spoonful to just about any savoury meal I eat, so I go through a lot of it and therefore find it easy to make in larger batches.
Why is sauerkraut so beneficial?
It helps to enhance your digestion by increasing digestive enzymes
It’s an abundant source of probiotics - great for your gut!
High in Vitamin C & is wonderful for your immune system
The brine is easy to digest and you can drink it alone if you feel yourself getting sick
And it tastes delicious!
How to make sauerkraut:
Sterilise your jars by cleaning them well and putting them in the oven for 10-15 minutes at about 150 degrees celsius. I use a 2L jar for one whole cabbage.
Finely slice a whole white cabbage - make sure you save the cores and outer leaves! I find a mandolin is best to get an even, thin slice. Place the sliced cabbage in a large bowl (I usually need split it into two bowls).
Sprinkle over 2-3 tablespoons of good quality salt (I like Celtic). Massage & knead the cabbage REALLY well. It will begin to soften and release all of its moisture. When your forearms start to burn and the cabbage is almost completely covered in water, you’re good to go.
Transfer the cabbage into your jar/s and pack it down well so that it’s submerged in its juices. Place a few of the whole outer leaves on top of the cabbage and then some chunks of the core. This will help keep the cabbage submerged in the juice while it ferments.
Ensure you leave your jar in a cool, dark place (a kitchen cupboard is my go to) and let it ferment for at least 2 weeks. When you open it to eat, store it in the fridge from then on.
Notes:
If you are sensitive to histamines, it’s best to ferment your foods for even longer as they decrease further with a longer ferment.
It’s best to use organic cabbage and high quality salt, like celtic sea salt. Probiotics won’t be as abundant if you are using produce that is sprayed with chemicals, and the reason sauerkraut is so beneficial is because of the probiotics that come about through the fermentation process.
You can play around with the flavours, too. You’ll find the recipe for an apple and ginger sauerkraut in my ebook!