How to Make Probiotic Sauerkraut – Fermented Raw Foods

hopewellheights

3 months ago

Making fermented sauerkraut is such a great source of live probiotics and the health benefits are endless!

The King of Probiotics – Sauerkraut ? (German for sour cabbage)

At its core, sauerkraut is just sour cabbage. It’s made by mixing cabbage and salt in the right proportions (2-3% salt by weight of the cabbage), then packing it into a glass jar or crock. The mixture is left to ferment at room temperature. Once it’s fermented, you can store it long-term in cold storage like a root cellar, wine fridge, or the top shelf of your fridge for months or even years!

One pint of homemade sauerkraut is like having about 8 bottles of high-quality probiotic supplements. And the best part? It’s way cheaper.

“Scientists and doctors today are mystified by the proliferation of new viruses. Not only the deadly AIDS virus but the whole gamut of human viruses that seem to be associated with everything from chronic fatigue to cancer and arthritis. They are equally mystified by recent increases in the incidence of intestinal parasites and pathogenic yeasts, even among those whose sanitary practices are faultless. Could it be that in abandoning the ancient practice of lacto-fermentation and in our insistence on a diet in which everything has been pasteurized, we have compromised the health of our intestinal flora and made ourselves vulnerable to legions of pathogenic microorganisms? If so, the cure for these diseases will be found not in vaccinations, drugs, or antibiotics but in a restored partnership with the many varieties of lactobacilli, our symbionts of the microscopic world.” – Nourishing Traditions

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Why You’ll Love This Recipe

Fermented sauerkraut is super easy to make, the hardest part is not eating it all before the 2-week mark when it’s fully fermented!
Home ferments should be a staple in everyone’s diet – and before home refrigeration they were! Fridges have made fermentation unnecessary for long-term food storage, but the human microbiome hasn’t gotten the memo. We still need the beneficial gut bacteria from fermented foods in our daily diet.
This is just a base raw sauerkraut recipe made with 2 simple ingredients – you can spice it up with herbs, garlic, onion, spices, etc

Want to spend the day with me in my homestead kitchen cooking and fermenting? Here’s the video.

What You’ll Need

INGREDIENTS

whole organic cabbage
2 teaspoons salt per pound of cabbage

TOOLS

Fermentation weight (optional)
Sharp knife
Cutting board
Large bowl
Large glass jar or crock with a lid

Step-By-Step Instructions

Remove the outer leaves from the cabbage and set 1 or 2 to the side.
Quarter the cabbage and remove the hard core.
Slice the cabbage into 1/4″ thick strips and place the sliced cabbage in a large bowl.
Add the salt and toss to coat the cabbage, then let it set for 30 minutes to “sweat”
Pack the cabbage into a jar or crock with a cabbage stomper until all of the cabbage is covered in its own brine. You should NOT need to add any water, the liquid is all drawn out of the cabbage by the salt.
Place one of the whole cabbage leaves over the shredded cabbage to keep little pieces from floating to the top of the brine and molding. Place a fermentation weight on top and seal the jar/crock.
“Burp” the jar every day by opening the lid to let the gas out and then fastening it again.
You can try the sauerkraut after a few days, but it won’t be fully fermented until at least 2 weeks. Let it ferment for up to 4 weeks and store it in the refrigerator for months. Eat a little bit of raw fermented sauerkraut for a daily dose of live probiotics or cook the kraut and serve with a meal. Fresh sauerkraut is a great way to support your immune system and promote a healthy gut.

FAQ

1. Why Does Sauerkraut Sometimes Turn Out Soft?

Sauerkraut can turn out soft due to too little salt, high temperatures, or fermenting for too long. Proper salt levels, temperature, and fermentation time are key for a crunchy texture.

2. Can I Add Other Ingredients?

Yes, you can add various vegetables and spices. Common additions include shredded carrots, onions, garlic, and beets for flavor and color, as well as caraway seeds, dill, mustard seeds, and juniper berries for distinct tastes. Mix these organic ingredients with the cabbage before fermenting to ensure even distribution and flavor throughout. This is also a great way to add a probiotic boost to your raw cultured vegetables.

3. What If There’s Mold on Top?

Mold on the surface of sauerkraut can be skimmed off, as it doesn’t necessarily spoil the entire batch. Ensure the sauerkraut remains submerged in brine to prevent further mold growth. Keeping the cabbage under the liquid level and away from direct sunlight helps maintain good bacteria while preventing mold.

4. How Long Does it take to Ferment Sauerkraut?

Fermentation time can vary depending on temperature and personal taste. It usually takes 2-4 weeks at room temperature (65-75°F or 18-24°C). For best results, monitor the sauerkraut’s flavor and texture, and adjust the fermentation time based on your preference for tangy flavor

5. How Do I Know When the Sauerkraut is Ready?

Taste is the best indicator. The sauerkraut should be tangy and crunchy. You can start tasting it after a week and ferment it longer if desired for a more pronounced flavor and probiotic benefits.

6. What Type of Cabbage Should I Use?

You can use any variety of cabbage, but organic green cabbage is the most common choice for sauerkraut due to its superior flavor and texture. Purple cabbage is another option, offering a colorful variation and an added boost of vitamin C.

7. Do I Need to Add Water to the Sauerkraut?

No, you don’t need to add water. The salt draws out the cabbage’s natural moisture, creating its own brine.

8. Can I Use Iodized Salt?

It’s best to use non-iodized salt, like sea salt or kosher salt, as iodized salt can interfere with fermentation.

9. How much salt should I use?

Use about 2% of the weight of the cabbage in salt. This typically equates to 2 tablespoons of salt per pound of cabbage. This helps create the right conditions for lactic acid bacteria to thrive, ensuring the best kraut.

Tips

Massage the salt into the cabbage thoroughly to help draw out moisture and create a brine.
Keep the cabbage fully submerged under the brine to prevent exposure to air, which can lead to mold.
Shred the cabbage uniformly to ensure even fermentation and a consistent texture.
Place a clean weight or a small, sanitized jar on top of the cabbage to keep it submerged and to prevent floating.
Monitor the sauerkraut for any signs of mold or off smells and ensure the cabbage remains covered by brine.
Don’t hesitate to add herbs, spices, or other vegetables to create unique flavor profiles.
Store the sauerkraut in a dark place to maintain its quality and protect the beneficial bacteria from light exposure.

Storage

Room temperature storage: Freshly fermented sauerkraut can be kept at room temperature (65-75°F or 18-24°C) for up to a week, depending on your fermentation preferences. After this period, it should be moved to the refrigerator to prevent over-fermentation.
Refrigerator: Once fermented to your liking, sauerkraut should be stored in the refrigerator. It will keep well for several months. The cold slows down the fermentation process, maintaining the sauerkraut’s flavor and texture. This helps extend its shelf life and preserve its natural fermentation process.
Freezer: Freezing sauerkraut is not recommended, as it can negatively affect the texture, making it mushy once thawed. The freezing process also can alter its flavor and fermentation quality, reducing the benefits of probiotic foods. While stored in the refrigerator, unpasteurized sauerkraut will continue to benefit your gut microbiota by maintaining its live beneficial bacteria. However, freezing is not recommended as it can disrupt these beneficial cultures.

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