Make your Own Sauerkraut

So easy!

I love the crunch and flavor of fermented veggies. The crunch is health itself! This post will focus specifically on making sauerkraut, although you can make the same recipe with any veggies. If you are new to making your own, sauerkraut is a great place to start! I often buy sauerkraut at the store but it is just as easy to make at home, plus more health benefits. Both Vitamin C and the lactobacillus probiotic bacteria are found in sauerkraut - responsible for helping you with your digestion. Lacto (of lactobacillus) has nothing to do with dairy. Once submerged in the salt brine, the sugar in the cabbage converts to lactic acid, part of the fermentation process, which preserves the cabbage, creates the friendly bacteria (probiotics) and gives it the zesty taste. Store bought sauerkraut, found on shelves, tends to go through pasteurization, which can kill the good stuff. If in a pinch, it’s better to get the kraut from the fridge. We love Sonoma Brinery but a small container will set you back almost $5! BUT here is an easy and inexpensive way to do it at home!

What is the difference between pickling and fermenting? Pickling usually involves vinegar brine, and fermenting, a saltwater brine. Although I love pickles too, I am going to focus on fermenting cabbage. You can choose a green or red organic cabbage. The red cabbage ferments to a beautiful magenta color, an aesthetically stunning addition to your meal.

What you need

A medium green or red organic cabbage. A 2 quart wide mouth mason jar. Salt and water. Simple! Wash the cabbage well and make sure the jar is clean as well.

What to do

• Remove 1 full leaf of the cabbage and set aside. Cut core out and slice the cabbage.

• 1 tablespoon of salt. I prefer Himalayan pink salt for its added benefits, but non iodized sea salt and kosher salt work too.

• 4 cups of water.

There are two options for salting. You can place a tablespoon of salt into a bowl containing the sliced cabbage and massage it for 10 minutes. Another option is to add the water once it is in the jar. We did the latter. It’s easy and no one in your household will give you funny looks while you massage your cabbage. Add cabbage to mason jar and tamp down hard to maximize space. Here’s a good time to add any spices, such as caraway seeds, garlic, juniper berries, fresh dill or dill seed, chilis, red or black pepper. Add the salted water to the top of the jar. Push down again to remove any air bubbles. Fold and add the cabbage leaf on the top to keep the sliced cabbage submerged. The sliced cabbage must stay submerged to keep out mold. Place a bowl underneath to catch overflow as the brine will release water from the cabbage. Loosely add the lid or cover with cheese cloth. Let it sit at room temperature for 3 days. You can check on it daily to make sure it is submerged. Bubbles are a normal part of the fermentation process.

Then what?

Taste after 3 days to see if it is to your liking. (PS It will stink) Then you can store it into the fridge. The flavor will intensify for 5 days in the fridge, but you can eat right away. It should be good for about 3 months. Add generously into salads, stir fry, or in addition to any chicken or sausages.