Fermented Foods + Basic Sauerkraut

German Sauerkraut, Korean Kimchi, Indian Pickles, Japanese Miso Paste, Russian Kefirs…

Every culture has a traditional ‘culture’. 😉
Fermented foods have traditionally been a part the diet and for good reasons!

If you suffer from any kind of intestinal issues, chances are you need to up your good bacteria count! This is especially common for people with celiac, crohn’s disease, IBS and food sensitivities.

Did you know your body relies on bacteria?

There are good bacterias (prebiotics & probiotics) as well as bad bacterias. Fermentation is done not only to preserve foods, but also to grow healthy bacterias to aid in digestion.

Probiotics are friendly bacteria that can colonize your gastrointestinal tract and bring important health benefits. Heating or cooking sauerkraut, however, results in the destruction of these precious probiotics, so eating raw ferments are best.

It is actually pretty simple to make fermented foods to grow your own good bacteria.

Cabbage is usually used to make great cultured food. You can also add onions, garlic, radishes and carrots. You will get best results with firm vegetables.

Sauerkraut (Sour Cabbage)

3/4 head cabbage, shredded
(Save the outer layer of cabbage)
2 tsp salt
1 wide-mouth jar
Clean stones for weight

1) Combine shredded cabbage and salt in a large mixing bowl. I tend to put at least half of the cabbage in the processor to finely chop. I leave the rest of the cabbage in larger shreds.

2) With clean hands, massage the salt into the cabbage. I squeeze the cabbage to help it release it’s juices.

3) Fill a clean jar with the cabbage. Use your fist to smash the cabbage down into the jar. This will pack the cabbage down and allow for it to be fully submerged in the cabbage juice/brine water solution.

4) Fold the outer cabbage leaves to fit in the jar over the shredded cabbage. Press down and place stones on top to weigh the cabbage down under the water.



5) Secure the lid and place water in a warm dark cupboard for 7-10 days. You can check on your sauerkraut to taste for tanginess.

Tip: Do not fill jar to the top.
Allow room for it to expand.
Around the 4th day, the culture will bubble a little once jar open.
There should not be any mold or much of discoloration.

You can also spice it up with caraway seeds for traditional German flavor or with cayenne, paprika for more of a Korean KimChi.


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