Every Friday, we’ll be posting easy ferments, tips and resources from Kinda Easy Recipes.  The series will be called #FermentedFriday focusing on fermentation + information to get started!  It is so exciting share easy ways to add health boosting foods into every meal!

Sauerkraut is crunchy and delightfully sour.  It is perfect for putting into a sandwich, burger, or alongside any meal.  In fact, sauerkraut is one of the most traditionally perfect foods.  It is easy to make and store, there’s really no fuss about it.  Of course, you have to watch your sauerkraut while it’s fermenting so that you can taste test and become a lactofermentation expert.  Usually, people new to fermenting worry about mold build up.  The natural fermentation process actually protects this from happening, use cabbage leaf or use a weight to keep the shredded cabbage submerged.  

How To Make Sauerkraut

Once you learn how to make sauerkraut you will likely move onto other fermented foods.  It’s easy to start with and makes learning about fermentation and it’s benefits fun and tasty.  Making sauerkraut at home doesn’t take very long.  Especially, if you shred the cabbage in your food processor.  (Chopping up the cabbage is probably the most time consuming part!)  Once the cabbage is combined with salt it releases water.  Slowly, this creates the brine for kraut.  Next, we transfer the cabbage to a jar and submerge it in the brine for a few days or weeks.  The cabbage then ferments sauerkraut or sour cabbage! 

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Homemade Sauerkraut

Homemade or store bought?  Usually, anything homemade is better because just about everything in the refrigerated section of the grocery store is pasteurized!  Your homemade sauerkraut is alive and has billions of beneficial bacteria.  However, if you’re reading this post at the store and need to buy some kraut ASAP these are a few great brands you can find at most grocery stores.

  • Bubbies 
  • Farmhouse Culture 
  • Wild Brine

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How does lactofermentation work?  

When cabbage and other foods are fermented the bacteria eat the carbohydrate and sugar content.  They convert it to lactic acid, which is what preserves the foods.  The natural fermentation process really transforms the food and boosts nutrients and health benefits.  Just the probiotic content is enough to get families eating a tablespoon with each meal.  If you need some time adjust your palette to this sour condiment I recommend you ferment it the first batch for just a few days then increasing fermentation time as you get used to it.

 

Cultures for health is a great fermentation resource.  You can find starters for other ferments and more information on lactofermentation here.

homemade-sauerkraut

Sauerkraut Recipe 

 

 

How To Make Sauerkraut
Yields 1
An easy recipe for homemade sauerkraut. Learn how to make sauerkraut using just cabbage, a jar, and salt. The lactofermentation process produces a nutrient dense food that is naturally preserved.
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Ingredients
  1. 1 head of cabbage
  2. 2 tablespoons salt
  3. filtered water
Instructions
  1. Chop or shred cabagge, sprinkle with salt and combine thoroughly.
  2. Knead the cabbage for about 7 minutes until cabbage has released enough water to make a brine.
  3. Transfer cabbage into a quart sized jar sprinkling with salt in between layers if you'd like.
  4. Pack the cabbage into the jar, add filtered water if needed.
  5. Once all cabbage is submerged under the liquid squish a cabbage leaf in to keep the sauerkraut away from any oxygen. Otherwise, use a weight or jelly jar and squish down then cover jar.
  6. Fermented the cabbage for 3-10 days, keep it in a dark cool place like your cupboards.
  7. Open jars and burp by gently tapping the side of the jar and lifting away any air bubbles. Make sure to do this every few days or the jar can explode!
  8. After a few days taste your sauerkraut and transfer to refrigerator.
Kinda Easy Recipes https://www.kindaeasyrecipes.com/
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Classic Sauerkraut Recipe Summary

Sauerkraut is cultured cabbage.  In German it translates as sour cabbage, which is exactly how it tastes.  

One of the most powerful probiotics are fermented vegetables, right behind the king of probiotics Kefir.  Culturing cabbage produces different strains of bacteria as well as active enzymes.  

Probiotics are essentially marketed for their gut healing benefits but there are many more benefits.

  • Allergies
  • Anxiety
  • Asthma
  • Cancer
  • Candida
  • Depression
  • Crohn’s Disease
  • Food Allergies & Sensitivities 
  • Heart Disease
  • Hormonal Imbalance
  • Ulcerative Colitis

Your health can improve simply by adding 1 tablespoon of sauerkraut a day.  Just one serving of sauerkraut can contain up to 10 trillion colony forming units of bacteria. 

It is important to realize bacteria is not the enemy.  In fact the antibacterial products we use even in our home negatively affect our health.     

To make sauerkraut at home you do not need to go out and buy any fancy gadgets or tools.  There are many products available now to ease the process, but if you have a glass jar or a crock you are ready to ferment.  If you are going for the mason jar, it is important to use a wide mouth quart size jar.  

If you’ve made this recipe in the past, what kind of salt did you use? 

 

Thanks for reading this #FermentedFriday series.  Your gut will thank you!  Search for our other easy fermented recipes to boost your gut health or check out a few of the recipes below: