Sauerkraut Recipe
REF: Nourishing Traditions by Sally Fallon
How to make homemade sauerkraut recipe. Making homemade sauerkraut is a simple and rewarding process. Sauerkraut is fermented cabbage, and the fermentation process not only preserves the cabbage but also enhances its flavor and adds beneficial probiotics.
Sauerkraut Recipe Supplies Needed:
½ gallon mason jar or 2 quart-sized wide-mouth jars
Large wooden spoon
Large metal bowl
A potato masher
Sauerkraut Recipe Ingredients
1 large head of cabbage, heavy and dense, or 2 medium heads of cabbage
2 T sea salt
½ cup whey
Optional Ingredients:
1 carrot, peeled and grated
1 onion, sliced thinly
Sauerkraut Recipe Preparation
Sauerkraut can be made with cabbage only, but I often add the extra veggies to give added taste and color. Core and slice the cabbage into thin shreds. I like this better than grating. I discard a few of the outer leaves of the cabbage. Then I cut it into quarters and core it. I take each quarter and run it through my food processor with a slicing disk. If you don’t have a food processor with a slicing disk, you can do the cutting by hand with a knife.
Put the cabbage into a large bowl.
• Add extra veggies if you are using them.
• Stir them up to mix up the extra veggies.
• Sprinkle salt over cabbage.
• Sprinkle the whey over the cabbage (If you have it)
- Using a large spoon mix well. Now take the potato masher and begin pounding and mixing and pounding the cabbage. You will notice that soon the volume begins to reduce. I will let my cabbage sit for a while and then pound and mix again for a few minutes. I take about 30 to 45 minutes to do this, taking breaks as needed.
- When this process is done spoon the cabbage mixture into the jar. Having a nice wide canning funnel sitting on top of the jar helps this process. Use a wooden spoon to pack and push the cabbage to the bottom of the jar and let any liquid that is there rise to the top.
- After all the cabbage has been put in the jar and packed down you can add more water if needed. You need to make sure water is covering the top of the cabbage.
- Reach your hand inside to push it to the edges of the jar. Using your hand push and make sure the bag is tightly packed around the inside edge of the jar. The water provides the weight to press the cabbage down and keep it down and the bag helps to ensure an oxygen-less environment for the cabbage to ferment.
- Fermentation can only take place in the absence of oxygen. So, the bag needs to seal to the edges and the water weight to keep the cabbage under the layer of liquid.
- Put the lid on the jar and set it on your counter for 3 days.
- During those 3 days, you will watch your cabbage transform into sauerkraut. Bubbles seen around the glass are normal. After 3 days you can remove the bag and put the sauerkraut into the fridge. It will taste better if left for a few more days.
- Temperatures are important too. Fermenting needs to take place between 68 and 72 degrees, officially. I have had success with nighttime temps dropping below 68 in my kitchen and going above 72 during the day if we are doing a lot of baking.
- If for some reason your sauerkraut recipe did not turn out, that is ok. Toss it and try again! This is an art and a skill to learn. There is a reason you can’t find fresh, fermented sauerkraut at the stores! It is something that can only be made one batch at a time right in your kitchen. Now you can provide health-packed food for your family such as this!!
What Health Benefits Do You See with Homemade Saurkraut?
I have personally seen this recipe help so many of my clients. Homemade sauerkraut offers a range of health benefits, primarily due to the fermentation process that transforms the cabbage into a probiotic-rich food. It’s important to note that individual responses to sauerkraut may vary, and the health benefits are context-dependent. Additionally, commercial sauerkraut products may vary in their probiotic content, and the benefits are typically more pronounced in homemade versions due to the live cultures present.
Here are some potential health benefits associated with consuming homemade sauerkraut:
Probiotics:
Sauerkraut is a natural source of probiotics—beneficial bacteria that support the health of the gut microbiome. These probiotics, such as Lactobacillus bacteria, can contribute to a balanced and diverse gut flora, which is associated with improved digestion and immune function.
Improved Digestive Health:
Probiotics in sauerkraut may help maintain a healthy balance of bacteria in the gut, promoting better digestion and nutrient absorption. This can be particularly beneficial for individuals with digestive issues.
Boosted Immune System:
The gut microbiome plays a crucial role in supporting the immune system. Probiotics from sauerkraut may enhance the body’s immune response, helping to defend against infections and illnesses.
Rich in Nutrients:
Cabbage itself is a nutrient-dense vegetable, providing vitamins C and K, as well as fiber and various antioxidants. The fermentation process may also increase the bioavailability of certain nutrients, making them more easily absorbed by the body.
Support for Mental Health:
There is a growing body of research suggesting a connection between gut health and mental well-being. The gut-brain axis is a bidirectional communication system between the gut and the brain, and a healthy gut microbiome, supported by probiotic-rich foods like sauerkraut, may positively influence mood and mental health.
Potential for Reduced Inflammation:
Some studies suggest that probiotics may help reduce inflammation in the body. Chronic inflammation is linked to various health conditions, so incorporating anti-inflammatory foods like sauerkraut into the diet may have positive effects.
Heart Health:
The fiber content in cabbage, along with potential anti-inflammatory and antioxidant properties, may contribute to heart health. A diet rich in vegetables, including fermented ones, is associated with a lower risk of cardiovascular diseases.
Enhanced Nutrient Absorption:
Fermentation breaks down certain compounds in foods, potentially making nutrients more accessible and easier for the body to absorb. This can be particularly beneficial for individuals with compromised nutrient absorption.
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