Simple Sauerkraut (Recipe)
RACHEL MORROW
Your gut health affects many degrees of your health: your mood, your weight, your immunity, your energy, your skin, the list goes on! So if there is one simple recipe to enhance your gut function, you would want it, right?
Which is why we are sharing our Simple Sauerkraut from the Food Matters Recipe Book!
Sauerkraut was said to have originated in China over 2,000 years ago and later brought over to Europe. It could, perhaps, be one of the most vital things you could add to your diet.
To nourish your gut is to nourish your body.
Sauerkraut works wonders for your digestion, producing amazing amounts of probiotics. The fermentation also produces isothiocyanates, compounds shown to prevent disease. The cabbage itself contains similar anti-carcinogenic phytochemicals as broccoli and Brussels sprouts, and is also a good source of vitamin C, K, and folate.
- Creates good bacteria
- Aids digestion
- Rich in vitamin A
- Rich in vitamin C
- Rich in vitamin K
- High in fiber
- Immune-boosting
- Rich in probiotics
This recipe is super simple and makes 0.52 gallons (2 liters) worth! Let's get fermenting!
Ingredients
- 2 medium cabbages, red or green, or one of each (approx. 2.5 - 3 pounds)
- 3 tbsp unrefined sea salt
- 2 tbsp caraway seeds (optional)
TOOLS YOU'LL NEED
- A 1.5 - 2 quart sized wide-mouth mason jar or ceramic pot, with lid
Method
- Remove cores from cabbages and thinly slice using a food processor or good knife. Place in a large bowl and add the salt and caraway seeds.
- Mix with your hands, squeezing firmly and pushing down the cabbage with your fist to encourage the salt to draw the natural water out. Continue to do this for the next 15 minutes or so. You want to extract enough of the cabbages’ juices so that they will cover the cabbage when it goes in the jar or pot.
- Transfer the cabbage to the jar, also pour in all the liquid. You want the cabbage to be submerged in its juices. (If there's not enough juice, just add some water.)
- Once the cabbage is completely submerged by the brine, cover with a lid or tea towel and leave at room temperature in a dark corner of your kitchen for 1 - 3 weeks (less time in summer, longer in winter).
- It’s ready when it tastes sour and tangy and the cabbage has become soft. Skim off any white scum that appears on the surface. This is a harmless natural ‘kahm’ yeast and nothing to worry about .
- Once sufficiently fermented, seal and store in the refrigerator. It will last 12 months unopened, and 2 months once opened.
Note: Once opened, keep refrigerated. Keep veggies submerged in their liquid and don't heat.
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Alongside being a qualified nutritionist and our social media guru, Rachel is Food Matters’ Recipe Developer. She’s forever dreaming up and developing new recipes for the community to enjoy.