Today, I want to officially share, here on the blog, my favorite recipe for how to make sauerkraut. I made this video several years ago but neglected to post the recipe and instructions here on my blog. Better late than never, right? My recipe is not only good for you, but it also is a beautiful color that is unlike most other traditional sauerkraut. Sauerkraut is a traditional fermented food that has been enjoyed for centuries, and it’s not only delicious but also very healthy. The fermentation process creates a unique blend of flavors and health benefits that make sauerkraut a great addition to any diet.
additional tips and tricks are described in the video.
Make Sauerkraut for the Health Benefits!
One of the most notable health benefits of sauerkraut is its high probiotic content. Probiotics are beneficial bacteria that live in our gut and help to maintain a healthy balance of microorganisms. These beneficial bacteria can help to improve digestion, boost the immune system, and even reduce the risk of certain diseases.
Another benefit of sauerkraut is its high vitamin C content. Vitamin C is an essential nutrient that plays a vital role in the body’s immune system. It helps to protect cells from damage and can even help to prevent certain types of cancer. Sauerkraut is a great source of vitamin C, and can provide even more benefits when consumed as a fermented food.
Sauerkraut is also a great source of fiber. Fiber is essential for maintaining a healthy digestive system and can help to reduce the risk of certain diseases. It can also help to promote weight loss and can even help to lower cholesterol levels.
In addition to the above benefits, sauerkraut is also a low-calorie food that is rich in antioxidants. Antioxidants are essential for maintaining a healthy body and can help to protect cells from damage. They can also help to prevent certain types of cancer and can even slow down the aging process.
Sauerkraut can be enjoyed in a variety of ways. It can be eaten as is, added to sandwiches, and salads, or even used as a topping for pizza. It is also a great addition to soups and stews and can even be used as a marinade. So next time you’re looking for a healthy and delicious food option, consider adding sauerkraut to your diet.
In conclusion, sauerkraut is a traditional fermented food that offers a variety of health benefits. The high probiotic, vitamin C, fiber, and antioxidant content make it a great addition to any diet. So, next time you’re looking for a tasty and healthy food option, give sauerkraut a try!
If you looking for other fermented foods you can look at my Fermented Hot Sauce or Kombucha posts as well!
Recipe and Instructions
Gather your ingredients. You’ll need the following:
- 1 head of white/green cabbage
- 1 head of red/purple cabbage
- 4 tablespoons of salt (this could vary if your cabbage is much bigger or smaller than average. You’ll need approximately 2% – 3% of the weight of the cabbage.)
- A jar or crock
- A weight (such as a small plate or a Ziploc Freezer bag filled with water)
Shred the cabbage. Use a sharp knife, a mandoline slicer, or a food processor to shred the cabbage into thin strips.
Mix the cabbage and salt. In a large bowl, mix the shredded cabbage and salt. Use your hands to massage the salt into the cabbage. This will help to release the cabbage’s natural juices, which will be needed for fermentation. If you aren’t getting the juices, sometimes it’s good to cover it with a towel and walk away for about 20 minutes. The salt will bring out the liquid. Continue to massage the cabbage until it has a good amount of liquid.
Pack the cabbage into the jar or crock. Use your hands to pack the cabbage tightly into the glass jar or crock. Make sure to press down on the cabbage to release any trapped air bubbles and to bring those natural juices to the top.
Use the large leaves from the outside of the cabbage as a follower. The follower is just a layer on top of the shredded cabbage that is to help keep it all under the brine. Some people will use a silicone disk that has been cut to the inside diameter of the jar. I just find it simpler to use the large firm leaves from the outside of the head of cabbage. This is demonstrated in the video posted above.
Add the weight. Place the weight on top of the follower to keep it submerged in the liquid. This will prevent mold from forming.
Cover the jar or crock. Use a loose lid or a piece of cloth to cover the jar or crock. This will keep out any dust or debris.
Let it ferment. Place the jar or crock in a cool, dark place and let it ferment for at least 2 weeks. The longer you let it ferment, the tangier it will become. It only gets better in my opinion.
Check the sauerkraut. After 2 weeks, take a look at your sauerkraut. If you notice any mold on top, simply skim it off. It is generally considered safe to remove the layer of mold that forms on top of a ferment, as long as the mold is greenish or grayish. However, if the mold is black, pink, or orange, or if the ferment has an off smell, it should be discarded. If you are uncertain about salvaging a ferment or are sensitive to molds, it is best to err on the side of caution and throw it away. If the sauerkraut looks and smells good, it’s ready to eat.
Once the sauerkraut is fermented to your liking, transfer it to a clean jar and refrigerate. It will keep for several months in the refrigerator.
Making sauerkraut at home is a fun and rewarding process. Not only will you have delicious and healthy food to enjoy, but you’ll also be able to customize the flavor to your liking. Give it a try and see for yourself!
Happy Fermenting!
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