Fermentation – the new buzzword in healthful eating. You might be wondering why pungent foods like kimchi, yogurt, kefir, kombucha & sauerkraut are so great for you. Well, foods that undergo natural fermentation (as opposed to pickling) develop beneficial probiotics which are essential to gut health. Natural fermentation is an age-old process that boosts the shelf-life of foods that tend to spoil quickly. When naturally occurring bacteria & yeast digest the sugars & convert them into carbon dioxide & organic acids, that’s “fermentation” & it creates the characteristic tangy, sour taste that many of us love. If you’re ready to dive into fermented foods, this homemade sauerkraut recipe is a great starter. It’s easy-peasy & produces a delish sauerkraut. If you’ve never had homemade sauerkraut…you’re in for a treat!
Ingredients
- 1 head of green cabbage (weigh it – see below)
- 1-1/2 – 2 t salt / lb of cabbage
Make sure to weigh your cabbage to see how much salt you’ll need.
Remove & discard outer leaves of cabbage & any that are damaged. Reserve 1 good outer leaf & then cut a circle the same diameter as your jar out of it. Set the circle aside.
Cut out core of cabbage & discard. Thinly shred remaining cabbage with a knife or food processor. Place in a large bowl & sprinkle with correct amount of salt. Toss well. Then let sit for 15 min.
With your hands, firmly massage the cabbage for 05 min to release the liquid. (This is a great forearm workout!)
Pack the cabbage firmly into a clean glass jar (I used a quart jar). Pour the liquid that was released during kneading on top. Place the cabbage circle that you cut out on top of the packed-down cabbage. Place a weight on top of the cabbage to ensure that it stays under the brine (I used a small jar…could use pie weights, even clean rocks inside a plastic bag). If the brine doesn’t completely cover the cabbage & weights, top off with a 2% solution of salt water (1 t salt / 1 c of water).
Screw a lid onto the jar. Place the jar in a rimmed pan or bowl (to catch any overflow) & allow to ferment at room temperature until the kraut is as sour as you like it. This can take anywhere from 1–4 weeks. Taste each week to determine when it’s “finished”.
When it’s as sour as you like it, store in the refrigerator.
Recipe adapted from How to Make Sauerkraut (thepioneerwoman.com).