Fermenting is an age-old method of preserving meals and growing their dietary worth. Turning a couple of kilos of cabbage into sauerkraut is likely one of the best fermented meals to grasp. We find it irresistible as a facet dish, on prime of scorching canines, and even as a soup topping.
Why is that this sauerkraut higher for you? During fermentation, cabbage produces billions of helpful micro organism. Because it’s selfmade (and never pasteurized like within the grocery retailer), the micro organism are nonetheless alive and able to assist our intestine flora.
Homemade sauerkraut is likely one of the least expensive and best methods so as to add probiotics to our diets!
Sauerkraut: Why Make It from Scratch?
In quick, it’s cheaper, more healthy, and oh a lot tastier!
Being the ¼ German that I’m, I’ve all the time had a love of sauerkraut. The drawback is, wanting genuine German eating places, good sauerkraut is tough to seek out. The logical resolution, after all, was to make my very own. Sauerkraut was the very first thing I used to be courageous sufficient to attempt to ferment, and it’ll all the time have a particular place in my coronary heart (and on my counter).
Sauerkraut has all of the advantages of conventional fermented meals, together with the abundance of pure probiotics. Lactic acid fermentation is what makes kraut. In different phrases, helpful Lactobacillus micro organism do the exhausting work of breaking down the cabbage into its scrumptious and salty closing product.
Manufacturers usually prepare dinner store-bought sauerkraut, killing the helpful micro organism. The few good manufacturers, like Bubbies, are nice, however costly.
The Kraut-Making Process: Sauerkraut 101
Sauerkraut merely means “sour cabbage” in German, however making kraut does a lot extra than simply make cabbage bitter!
As I discussed, the Lactobacillus micro organism are the energetic employees within the course of. These micro organism happen naturally in fruits, veggies, and even on our pores and skin and in our our bodies. They’re typically thought of innocent and even helpful. Lactobacillus even have two main properties that make them excellent for fermentation:
- They can survive in an anaerobic setting (oxygen-free)
- They deal with salt properly, not like many different varieties of micro organism
This permits us to ferment the cabbage below a brine in an oxygen-free setting with out killing the Lactobacillus. Many different varieties of micro organism don’t deal with salt or lack of oxygen properly. The lactic acid fermentation course of permits the nice micro organism to remain and flourish whereas discouraging the dangerous micro organism.
If it sounds sophisticated to date, by no means concern … the recipe itself is a snap!
Homemade Sauerkraut Recipe
Enjoy scrumptious, crispy, completely salty kraut for months! Make your personal sauerkraut with solely half-hour of hands-on time. This conventional selfmade sauerkraut is brimming with wholesome probiotics.
- 2 heads cabbage (about 5 lbs)
- ¼ cup salt (see suggestions beneath)
- 1-2 TBSP caraway seeds (non-compulsory)
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Wash all gear, work surfaces, and your palms in heat soapy water.
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Remove the outer leaves and cores from the heads of cabbage. (Compost them when you can!) Slice the cabbage into quarters for simpler slicing. Then, thinly slice cabbage into very skinny ribbons with a mandolin, knife, or meals processor.
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Place the thinly shredded cabbage in a clear giant bowl and sprinkle the ocean salt on prime of the cabbage. Knead and squish the cabbage leaf/salt together with your palms for about ten minutes. At first, it gained’t seem to be it’s doing something, however be affected person. After a couple of minutes, the cabbage will begin releasing liquid and by the top, there needs to be sufficient liquid within the mixing bowl to cowl the cabbage within the crock or jar. Add the caraway seeds at this level if utilizing them.
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Tightly pack the cabbage and caraway seeds (if utilizing) into the jars or fermentation crock. Pour any liquid from the bowl into the highest of the jar. If wanted, add simply sufficient water to ensure the brine covers the cabbage totally. If the cabbage is contemporary, no liquid could also be wanted, however don’t fear if it’s important to add slightly water.
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Add the fermentation weights and fermentation seal (or use the fermentation crock as directed). If utilizing a primary mason jar, you can too do that by including a smaller jar that simply suits contained in the lid of the mason jar and masking each jars with a fabric and a rubber band.
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Let it ferment at room temperature for 2-5 weeks. Fermentation will start inside a day and take 2-5 weeks relying on temperature and desired tartness. After 2 weeks, test for desired tartness. The sauerkraut is technically barely fermented after just a few days, however the most effective taste appears to be on the 2-3 week mark. Taste is the most effective measure right here, so test it usually and cease the ferment whenever you get the specified style.
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Once achieved the fermented sauerkraut may be eaten instantly, or retailer within the fridge for as much as six months.
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Enjoy! Sauerkraut is scrumptious by itself or added to salads, soups, or on prime of meats.
Nutrition Facts
Homemade Sauerkraut Recipe
Amount Per Serving (0.5 cup)
Calories 30
Calories from Fat 2
% Daily Value*
Fat 0.2g0%
Saturated Fat 0.04g0%
Polyunsaturated Fat 0.03g
Monounsaturated Fat 0.05g
Sodium 1789mg78%
Potassium 198mg6%
Carbohydrates 7g2%
Fiber 3g13%
Sugar 4g4%
Protein 2g4%
Vitamin A 113IU2%
Vitamin C 42mg51%
Calcium 49mg5%
Iron 1mg6%
* Percent Daily Values are based mostly on a 2000 calorie food plan.
It’s regular to see bubbles, white scum, or foam on prime throughout fermentation. You shouldn’t see any precise mould, although. If you do, scrape it off the highest, and ensure the remainder of the cabbage is absolutely submerged. All cabbage beneath the brine stage ought to nonetheless be nice.
The Right Equipment Makes a Big Difference
Sauerkraut is hard to mess up, however the best gear makes the method a lot simpler! Since kraut is likely one of the most budget-friendly actual meals on the market (together with sardines), I’ve discovered it’s price investing in some cheap gear. This method it’s simpler to make it a daily a part of my food plan. There are a number of totally different strategies to select from.
Option 1: A Good Ol’ Mason Jar
The most simple methodology of sauerkraut-making is finished in a easy glass jar. Even a quart-size mason jar will work. Many folks select a half-gallon dimension to make extra without delay. You can use a plastic bag full of water to seal the jar from the air. Though contemplating my emotions about plastic, I extremely discourage this methodology. Instead, I like to recommend getting these items of apparatus:
- Glass fermentation weights – These weights preserve the cabbage below the water stage of the brine, which protects the fermentation setting. You may do that with a small glass jar full of water or rocks, so long as it suits contained in the bigger jar.
- Fermentation Lids – There are loads of choices obtainable for this. I’ve used and love these silicone fermentation lids.
Whichever gear you choose, I encourage you to have some type of weight and a few type of fermentation lid. You may use this gear when making kimchi and pickles!
Option 2: A Fermentation Crock
I choose the extra conventional methodology of constructing sauerkraut in a fermentation crock. For one factor, you get to make use of a cool-looking conventional stoneware fermentation crock (like this one). I discover this methodology simpler and a high-quality crock prices lower than the weights, lids, and jars you want for the mason jar methodology.
If you aren’t positive you’ll love making sauerkraut, it could be greatest to start out with the mason jar methodology. If you prefer it, a fermentation crock will vastly simplify the method.
How to Make Homemade Sauerkraut Tips
A couple of suggestions for making the most effective selfmade sauerkraut:
- Use contemporary cabbage. Red cabbage, inexperienced cabbage, or any colour will work. Opt for contemporary cabbage for a crispier completed sauerkraut. I really like making fermented cabbage with fresh-picked cabbage from my backyard or farmers market.
- Make positive every part is clear. Since this course of depends on a sure kind of micro organism for fermentation, it’s essential to take away as many undesirable micro organism as doable. No must bleach something (please don’t!) However, make sure the jar or crock has been washed properly in heat, soapy water, and wash your palms properly too!
- Get rid of the air. As defined above, the helpful micro organism want an anaerobic setting to ferment appropriately. Using any of the strategies I defined above will accomplish this.
- Get the salt proper. This recipe does require salt. It’s vital not only for style, however for correct and protected fermentation. I’ve examined it and it may be achieved with as little as 1 tablespoon per quart of sauerkraut (2 tablespoons complete for this recipe), however doesn’t work properly with lower than that. The quantity of salt used depends upon how a lot cabbage you might have.
- Salt ratio. The salt needs to be at a ratio of about 2% by weight. I weigh the cabbage (in grams) after which calculate 2% of the cabbage weight to make use of in salt. Any high-quality salt will work however I discover the most effective outcomes once I use this one.
- Moderate temperature. In my expertise, kraut greatest ferments at round 64-67 levels, although something within the 60-70 diploma vary works properly. Cooler and fermentation is just too gradual, larger and it will get mush quick. Cabbage is commonly freshest in cooler months, and counter temperatures are excellent at these occasions. In hotter months, I usually place kraut close to air con vents to maintain it cool or be certain that it’s in a cool, darkish nook of the pantry.
- Make it cease! Once you’ve achieved the specified stage of fermentation, transfer it to the fridge to cease the fermentation. It will retailer for as much as 6 months if stored cool and with the kraut beneath the brine.
Sauerkraut Health Benefits
Now that you just’ve made some scrumptious kraut, you get to get pleasure from its many advantages. Sure, it’s scrumptious, however it additionally has another dietary advantages:
Probiotic Powerhouse
If prime quality probiotics aren’t within the funds, simply make some sauerkraut. It incorporates billions of naturally occurring helpful micro organism. Probiotics are considered helpful in supporting the pure stability of micro organism within the intestine. Some research even point out that probiotics and intestine well being are essential for psychological well being, digestive well being, and correct immune perform.
Vitamins B & C
Cabbage is a pure supply of B nutritional vitamins and vitamin C. The strategy of fermentation will increase the provision of those vitamins, probably making sauerkraut extra nutritious than the unique cabbage itself.
Good for Digestion
Sauerkraut is included in protocols just like the GAPS food plan to seal and heal the intestine. Many folks report that sauerkraut soothes and helps enhance their digestion.
Antioxidants
Sauerkraut is an effective supply of lutein and zeaxanthin. These antioxidants are well-studied for his or her advantages to the eyes.
Do you want sauerkraut? Ever tried to make your personal? Share beneath!
