Homemade Sauerkraut Recipe

Fermenting is an age-old way of preserving meals and rising their dietary worth. Turning a number of kilos of cabbage into sauerkraut is among the best fermented meals to grasp. We adore it as a facet dish, on high of scorching canine, and even as a soup topping.

Why is that this sauerkraut higher for you? Throughout fermentation, cabbage produces billions of helpful micro organism. As a result of it’s do-it-yourself (and never pasteurized like within the grocery retailer), the micro organism are nonetheless alive and able to assist our intestine flora.

Do-it-yourself sauerkraut is among the least expensive and best methods so as to add probiotics to our diets!

Sauerkraut: Why Make It from Scratch?

In brief, it’s cheaper, more healthy, and oh a lot tastier!

Being the ¼ German that I’m, I’ve at all times had a love of sauerkraut. The issue is, in need of genuine German eating places, good sauerkraut is tough to seek out. The logical answer, in fact, 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 at all times have a particular place in my coronary heart (and on my counter).

Sauerkraut has all of the benefits of traditional fermented foods, 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 last product.

Producers typically prepare dinner store-bought sauerkraut, killing the helpful micro organism. The few good manufacturers, like Bubbies, are nice, however costly.

The Kraut-Making Course of: Sauerkraut 101

Sauerkraut merely means “bitter cabbage” in German, however making kraut does a lot extra than simply make cabbage bitter!

As I discussed, the Lactobacillus micro organism are the lively 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 good for fermentation:

They will survive in an anaerobic setting (oxygen-free)
They deal with salt effectively, not like many different varieties of micro organism

This enables us to ferment the cabbage underneath 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 effectively. The lactic acid fermentation course of permits the great 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!

Do-it-yourself Sauerkraut Recipe

Take pleasure in scrumptious, crispy, completely salty kraut for months! Make your individual sauerkraut with solely half-hour of hands-on time. This conventional do-it-yourself sauerkraut is brimming with wholesome probiotics.

2 heads cabbage (about 5 lbs)
¼ cup salt (see how one can suggestions under)
1-2 TBSP caraway seeds (optionally available)

Wash all tools, work surfaces, and your fingers in heat soapy water.
Take away the outer leaves and cores from the heads of cabbage. (Compost them should 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.
Place the thinly shredded cabbage in a clear giant bowl and sprinkle the ocean salt on high of the cabbage. Knead and squish the cabbage leaf/salt together with your fingers for about ten minutes. At first, it gained’t look like it’s doing something, however be affected person. After a couple of minutes, the cabbage will begin releasing liquid and by the tip, there must 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.
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 completely. If the cabbage is recent, no liquid could also be wanted, however don’t fear if you must add a little bit water.
Add the fermentation weights and fermentation seal (or use the fermentation crock as directed). If utilizing a primary mason jar, you may also do that by including a smaller jar that simply suits contained in the lid of the mason jar and protecting each jars with a material and a rubber band.
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, verify for desired tartness. The sauerkraut is technically barely fermented after just a few days, however the very best taste appears to be on the 2-3 week mark. Style is the very best measure right here, so verify it typically and cease the ferment while you get the specified style.
As soon as finished the fermented sauerkraut may be eaten immediately, or retailer within the fridge for as much as six months.
Take pleasure in! Sauerkraut is scrumptious by itself or added to salads, soups, or on high of meats.

Vitamin Information

Do-it-yourself Sauerkraut Recipe

Quantity Per Serving (0.5 cup)

Energy 30
Energy from Fats 2

% Every day Worth*

Fats 0.2g0%

Saturated Fats 0.04g0%

Polyunsaturated Fats 0.03g

Monounsaturated Fats 0.05g

Sodium 1789mg78%

Potassium 198mg6%

Carbohydrates 7g2%

Fiber 3g13%

Sugar 4g4%

Protein 2g4%

Vitamin A 113IU2%

Vitamin C 42mg51%

Calcium 49mg5%

Iron 1mg6%

* % Every day Values are based mostly on a 2000 calorie weight loss program.

It’s regular to see bubbles, white scum, or foam on high throughout fermentation. You shouldn’t see any precise mould, although. If you happen to do, scrape it off the highest, and ensure the remainder of the cabbage is absolutely submerged. All cabbage under the brine degree ought to nonetheless be fantastic.

The Proper Gear Makes a Massive Distinction

Sauerkraut is hard to mess up, however the correct tools makes the method a lot simpler! Since kraut is among the most budget-friendly actual meals on the market (together with sardines), I’ve discovered it’s price investing in some cheap tools. This fashion it’s simpler to make it an everyday a part of my weight loss program. There are a number of totally different strategies to select from.

Choice 1: A Good Ol’ Mason Jar

Essentially the most primary methodology of sauerkraut-making is finished in a easy glass jar. Even a quart-size mason jar will work. Many individuals select a half-gallon dimension to make extra directly. You need to use a plastic bag full of water to seal the jar from the air. Although contemplating my feelings about plastic, I extremely discourage this methodology. As a substitute, I like to recommend getting these items of kit:

Glass fermentation weights – These weights maintain the cabbage underneath the water degree of the brine, which protects the fermentation setting. It’s also possible to 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 lots of choices accessible for this. I’ve used and love these silicone fermentation lids.

Whichever tools you choose, I encourage you to have some form of weight and a few form of fermentation lid. It’s also possible to use this tools when making kimchi and pickles!

Choice 2: A Fermentation Crock

I desire 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 happen to aren’t positive you’ll love making sauerkraut, it is perhaps finest to begin with the mason jar methodology. If you happen to prefer it, a fermentation crock will vastly simplify the method.

How one can Make Do-it-yourself Sauerkraut Ideas

A number of suggestions for making the very best do-it-yourself sauerkraut:

Use recent cabbage. Purple cabbage, inexperienced cabbage, or any coloration will work. Go for recent cabbage for a crispier completed sauerkraut. I like making fermented cabbage with fresh-picked cabbage from my garden or farmers market.
Ensure that 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 have to bleach something (please don’t!) Nonetheless, make sure the jar or crock has been washed effectively in heat, soapy water, and wash your fingers effectively too!
Eliminate the air. As defined above, the helpful micro organism want an anaerobic setting to ferment appropriately. Utilizing any of the strategies I defined above will accomplish this.
Get the salt proper. This recipe does require salt. It’s crucial not only for style, however for correct and secure fermentation. I’ve examined it and it may be finished with as little as 1 tablespoon per quart of sauerkraut (2 tablespoons whole for this recipe), however doesn’t work effectively with lower than that. The quantity of salt used depends upon how a lot cabbage you have got.
Salt ratio. The salt must 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 very best outcomes once I use this one.
Reasonable temperature. In my expertise, kraut finest ferments at round 64-67 levels, although something within the 60-70 diploma vary works effectively. Cooler and fermentation is just too gradual, larger and it will get mush quick. Cabbage is usually freshest in cooler months, and counter temperatures are good at these instances. In hotter months, I typically 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! When you’ve achieved the specified degree of fermentation, transfer it to the fridge to cease the fermentation. It is going to retailer for as much as 6 months if saved cool and with the kraut under the brine.

Sauerkraut Well being Advantages

Now that you just’ve made some scrumptious kraut, you get to get pleasure from its many advantages. Positive, it’s scrumptious, nevertheless it additionally has another dietary advantages:

Probiotic Powerhouse

If top quality probiotics aren’t within the funds, simply make some sauerkraut. It accommodates billions of naturally occurring helpful micro organism. Probiotics are regarded as helpful in supporting the pure steadiness of micro organism within the intestine. Some research even point out that probiotics and intestine well being are essential for mental health, digestive health, and correct immune operate.

Nutritional vitamins B & C

Cabbage is a pure supply of B nutritional vitamins and vitamin C. The method of fermentation will increase the supply of those vitamins, doubtlessly making sauerkraut extra nutritious than the unique cabbage itself.

Good for Digestion

Sauerkraut is included in protocols just like the GAPS diet to seal and heal the intestine. Many individuals report that sauerkraut soothes and helps enhance their digestion.