Sauerkraut

Sauerkraut – fermented cabbage is powerhouse of nutrition.

    • Rich in probiotics that help improve digestion and gut health
    • Supplies fiber, vitamins, minerals, enzymes and antioxidants ( great source of vitamins C, A, K, phosphorus, potassium, magnesium, calcium, iron, folate)
    • Improves immune function
    • Reduces inflammation and allergies
    • Supports cognitive health and mood 

Sauerkraut

fermented cabbage
Print Recipe

Equipment

  • Wide mouth glass jar with lid
  • Knife or Cabbage Shredder
  • Wooden cabbage pounder
  • Cutting board
  • Large mixing bowl

Ingredients
  

  • 2-3 pounds Cabbage sliced 2 small heads
  • 1 tbsp Sea salt iodine-free
  • 2-3 Carrots grated optional
  • 1 Large cabbage leaf per jar to cover and push down the mixture

Instructions
 

  • Add cabbage and carrots to the bowl
  • Sprinkle salt over the vegetables
  • Mix, squize and pound everything well with your hand and the pounder if you have one
  • The cabbage should realize juices (brine) and reduce a lot in size
  • Transfer to the jar and press. Make sure all is covered with the brine
    The cabbage mixture needs to be submerged in brine when fermenting
    If there is not enough brine to cover the cabbage dissolve 1/2 tbs of sea salt in 1 cup of water and add it the the jar.
  • Put cabbage leaf over the vegetables and press it down
  • Leave about 1 inch of space to prevent overflowing and close the lid
  • Store in a cool dark place to ferment for 7 to 10 days

Notes

If using stainless steel lid, put foil in between.
Once the cabbage is fermented store in the fridge.
Bay leaf, garlic cloves (chopped or whole) are optional additions.
 

Sources:

  1. “5 Health Benefits of Sauerkraut, Plus How to Make Your Own!” Jillian Levy (2018) https://draxe.com/nutrition/sauerkraut

  2. “Nutritional and Bacterial Data for Sauerkraut [INCREDIBLE]” https://www.makesauerkraut.com/nutrition-benefits-sauerkraut/