Sauerkraut - Healthy Inspirations

Sauerkraut

A traditional sauerkraut is just fermented cabbage, and is a good source of probiotics for good gut health. It’s surprisingly easy to make, though you need patience while you wait out the few weeks of fermenting. Serve just a small amount (about a teaspoon) to start with and gradually build up to a larger serve (maybe 1/4 cup).

Ingredients

2 medium cabbages, red or green, cored and thinly sliced
3 Tbsp unrefined sea salt
2 Tbsp caraway seeds
1 small onion, finely sliced
2 cloves garlic, minced

Method

  1. Combine cabbage, salt and caraway seeds in a large bowl. Mix with your hands for 15 minutes, squeezing firmly and pushing down with your fist so the salt draws the juice out. You’ll need enough juice to cover the cabbage.
  2. Add the onion and garlic to the cabbage and mix well. Transfer the cabbage and juice to a 2 litre mason jar or ceramic pot with lid. If the cabbage is not completely submerged, add water. Cover with a lid or tea towel and leave at room temperature in a dark corner for 1-3 weeks (less time in summer, longer in winter), checking daily to ensure the cabbage remains completely submerged.
  3. It’s ready when it tastes tangy and sour and the cabbage is soft. Skim off any white scum that appears on the surface. This is a harmless natural “kahm” yeast and nothing to worry about.
  4. Seal and store in the refrigerator. It will last 12 months unopened and 2 months once opened. Ensure the cabbage remains submerged in the liquid, and don’t heat the sauerkraut.

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