Making sauerkraut from cabbage is quite straightforward and easy. Sauerkraut can be found in most supermarkets, however you’ve guessed it - the store bought version “sours” in comparison. 😀 Why? Store bought versions are typically pasteurized thereby killing all the good bacteria. Like most home prepared foods, there are many ways to make sauerkraut. In this post - I will share a simple version which I make frequently.

Sauerkraut (with a pretty bow made by my youngest)

Health benefits

Sauerkraut is a good source of probiotics. It contains more lactobacillus than yogurt. It also contains vitamins C and K, potassium, calcium and phosphorus; it also contains fibre as well. As result, sauerkraut contributes to better digestion and a stronger immune system.

What is sauerkraut?

. Sauerkraut (sour cabbage) is basically fermented salted cabbage.

Therefore apart from cabbage and salt all that is required is a glass jar, a clean cloth as the cover and a way to seal it.

. When the cabbage is rubbed or massaged with salt - liquid is release from the cabbage hence forming its own brine.

. When the cabbage is submerged in brine - the natural occurring bacteria - Lactobacillus- on the cabbage will start to eat the sugars in the cabbage thus starting the fermentation process. Lactic acid is then formed prevents the bad bacteria from flourishing. This is the fermentation process.

Now that you know some more about sauerkraut, let’s make some together.

Making a basic Sauerkraut

What is needed?

• 1 firm green cabbage

• Celtic Sea Salt

(Ratio: For 1000g cabbage 20g salt is required)

• A glass jar

• Cloth covering

• String or rubber band

What should be done?

1.Wash a knife, glass jar, cutting board and hands thoroughly. Rinse the container etc. with boiling water. Having everything clean is necessary and important for the fermentation process.

2.Trim the cabbage - removing any old or wilting outer leaves. Then cut up the cabbage finely - in shreds or small blocks - as you like.

3.Add the salt to the cabbage and massage with your hands. Juices will spring from the cabbage. Continue for about 7-10 minutes. Be patient.

4.Pack the cabbage tightly in the glass jar. Press down in order to remove air bubbles and for the liquid to remain above the cabbage. Pour any remaining liquid released into the jar - ensuring that the cabbage is totally submerged. Small pieces of cabbage will float to the top. (An easy method to keep the cabbage submerged - place a piece of the outer harder leaf on the top of the cabbage in the jar.)

5.Leave some space (2-5 cm) at the top of the liquid to accommodate the release of trapped air and gasses during fermentation. This will avoid spillage.

6.Cover the jar with a clean fabric, securing it with string or a rubber band. Air will be allowed in the jar but any dust, insects etc. will be kept out. (A Mason jar can also be used but “burping” - opening the jar will be required periodically to prevent an explosion during fermentation.)

7.Store the jars in a cool, dark place - about 18-22 degrees Celsius for 4-14 days.

8.When the fermentation is completed (depends on your taste), place a tight lid on the container and refrigerate to stop fermentation.

Sauerkraut after 4 days of fermentation

Variations

Spices - Caraway seeds and peppercorns can be added for a more flavours.

Vegetables - Apples, carrots, courgettes (zucchinis), red cabbage etc. can also be added to the mix.

Do’s (don’ts)

• Do check to ensure that the cabbage remains submerged in order for the lactic acid to perform at its best thus preventing bad bacteria (mold) from forming or proliferating.

• Do experiment based on your own taste. Check the sauerkraut from day 4 or 5. However, keeping the sauerkraut at low temperatures for at least 2 weeks will ensure that the flavours and texture further develop.

• Do ensure that the temperature does not go above 27 degrees Celsius to avoid spoilage.

How to eat sauerkraut?

You might have seen sauerkraut enjoyed with pork, sausages and many meat dishes. However it is also delicious on bread or crackers with avocado, in coleslaws and salads etc.

Try it! A teaspoon a day - keeps the doctor away.😀😀