How to make Sauerkraut

Sauerkraut is seriously easy to make and is seriously good for you! I eat this stuff all the time to help improve my gut flora, aid my digestion and to help get a decent amount of Vitamin C and K. If you aren’t already eating any fermented foods, you should be and Sauerkraut is a good place to start.

Many people have heard about or take the probiotic drinks that you get in supermarkets but they are often laden with rubbish that you don’t want inside of you. Fermented foods give you a wider variety of beneficial bacteria and also give you far more! Tests have been done on probiotic supplements and not many have ever been found to contain more than 10 billion colony forming bacteria, but fermented foods have shown to contain 10 TRILLION! So just one serving of fermented vegetables was the equivalent of 1 whole bottle of the highest potency probiotics, plus you get the extra vitamins and minerals.

To make Sauerkraut you will need:-

1 Red Cabbage

1 White Cabbage

A 1 Litre kilner jar that has a lid that solidly clips down with a rubber air tight seal. You want to be able to get your whole fist into the jar.

3 tbsp. of Himalayan rock salt (You can use sea salt or other healthy salt alternatives)

  • Take off the outer thick leaves and cut off the core from the bottom but do not throw the leaves or the core away as they will come in handy later.
  • Cut the cabbage up into small chunks and place into a large mixing bowl.

  • Add the salt to the cabbage, mix well and then start to massage and squeeze the cabbage until you start to see juice come from the cabbage.
  • Once you see the juice and the cabbage has a wet or steamed look to it then you can start adding handfuls to your jar.

  • for every handful you add to the jar you want to press down hard with your fist and squash the cabbage in tight. After a few handfuls you should start to see juice rising up the side of the jar and starting to cover the cabbage.

  • You want to make sure that all that cabbage is packed in there mega tight with no large air bubbles and that all the cabbage is under the juice.

  • Once you’re convinced that you can’t get anymore in, leave a gap between the cabbage and rim of about 5cm.
  • Now get a couple of the thick outer leaves and cut them to the approximate diameter of the rim of the jar and do the same with the core stalks.

  • Put these on top of the cabbage so that when you clip your lid down, it pushes the cabbage down tight and makes sure that all the cabbage is under the juice.

And that’s it! you’re done!

Now put the jar somewhere in the kitchen on top of a towel like I have in the picture above and just let it sit there to ferment.

You will need to “burp” the lid once a day by just releasing the clip to let out a burp of air as it ferments. Don’t worry if your jar leaks, just make sure that the cabbage is still under the juice. If it has come out of the juice then just add some more thick leaves.

Have a taste after 5 days and see how it tastes, it should be starting to taste tangy. If you are happy with that then you can put it in the fridge which will halt the fermenting process. I leave mine fermenting for around 2 weeks as I love it really tangy and plus I want as many of those friendly bacteria to be in mine as possible.

 

Happy fermenting

 

Jason

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