Sauerkraut Benefits & Recipes

Here’s What You’ll Need: 

• Cutting Board
• Knife
• Large mixing bowl
• 1 quart (1 liter) mason jar with lid
• 2 pounds (1 kg) cabbage -OR- 1 ½ pounds (700 grams) cabbage and ½ pound (225 grams) mixed veggies 
• 1 tablespoon (15 ml) sea salt
• Optional additional seasonings 

Step 1: Prepare the Cabbage

You can use any variety of cabbage alone or in combination. Remove and reserve the outer leaves of the cabbage. Quarter the cabbage and remove the stalk.  Finely slice the cabbage into thin ribbons. Place the cabbage in the large mixing bowl.

Step 2: Prepare the Veggies

You can add nutrients and variety to your ferments by including mixed vegetables such as carrots, beets, Brussels sprouts, garlic, peppers, radishes, turnips, leeks, greens, and onions.

Scrub, but do not peel, root vegetables. Finely slice or grate the veggies.

Cutting the vegetables into small pieces maximizes the surface area that is available for fermentation. Add the veggies to the bowl with the cabbage.

Step 3: Add the Salt

The beneficial microbes that flourish in sauerkraut are halophilic. That means they require a salty environment to thrive.

Opt for sea salt if it’s available and avoid iodized salt, as iodine inhibits fermentation.

Season the cabbage and other vegetables lightly as you chop, starting with just a little and adding more as needed.

Step 4: Add Seasonings

If you desire, you can add additional seasonings, such as caraway seeds, dill, chili peppers, turmeric, and ginger. 

Including spices and herbs adds complexity to the flavor profile and boosts the antioxidant content of your finished product.

Use your imagination and experiment with new combinations.

Step 5: Put It All Together

Squeeze the veggie mixture with your hands or pound with a mallet for a few minutes. This bruises the fibers and releases the juices. 

The vegetables are ready when you pick up a handful and squeeze it and liquid releases as if from a sponge. Pack the vegetables into the jar.

Press them down as you go so that air pockets are released and the vegetables are submerged in the liquid. Leave a bit of room at the top for the vegetables to expand.

Fold a reserved cabbage leaf and place it over the top so that the ferment remains submerged.

You can also use a carved chunk of root vegetable or small weight to prevent the vegetables from floating to the top of the brine. Screw the lid on the jar.

The jar will need to be opened throughout the fermentation process to release carbon dioxide. Do so daily for the first few days and once every few days thereafter.

How Can I Tell When It’s Ready?

The warmer the environment, the faster the fermentation.

The flavor, texture, and microbial profile of your kraut will change over time.

Begin tasting it after 3 days and throughout the fermentation process, for up to several months.

Eating the sauerkraut at various stages throughout the fermentation process maximizes the microbial diversity that you are exposed to.

When it reaches your desired taste and texture, you can also place the kraut in the refrigerator to suspend the fermentation and preserve the flavor.

How Do I Serve Sauerkraut?

If you're new to fermented foods, start with eating a little bit of sauerkraut each day and gradually work your way up.

Try the juice as well - it is soothing and healing for the digestive tract.

Sauerkraut can be enjoyed as a condiment and added to a variety of dishes.

Try it on salads, sandwiches, or as a complement to a savory dish.

Start a new batch before the previous one runs out to have a steady supply on hand.