Do-it-yourself Sauerkraut Recipe

Fermenting is an age-old means of preserving meals and growing their dietary worth. Turning a number of kilos of cabbage into sauerkraut is likely one of the best fermented meals to grasp. We like it as a aspect dish, on high of sizzling canine, and even as a soup topping.

Why is that this sauerkraut higher for you? Throughout fermentation, cabbage produces billions of useful micro organism. As a result of it’s home made (and never pasteurized like within the grocery retailer), the micro organism are nonetheless alive and able to assist our intestine flora.

Do-it-yourself sauerkraut is likely one of the most cost-effective and best methods so as to add probiotics to our diets!

Sauerkraut: Why Make It from Scratch?

In brief, it’s cheaper, more healthy, and oh a lot tastier!

Being the ¼ German that I’m, I’ve all the time had a love of sauerkraut. The issue is, wanting genuine German eating places, good sauerkraut is difficult to search out. The logical answer, after all, was to make my very own. Sauerkraut was the very first thing I used to be courageous sufficient to attempt to ferment, and it’ll all the time have a particular place in my coronary heart (and on my counter).

Sauerkraut has all of the advantages of conventional fermented meals, together with the abundance of pure probiotics. Lactic acid fermentation is what makes kraut. In different phrases, useful Lactobacillus micro organism do the arduous work of breaking down the cabbage into its scrumptious and salty last product.

Producers typically prepare dinner store-bought sauerkraut, killing the useful micro organism. The few good manufacturers, like Bubbies, are nice, however costly.

The Kraut-Making Course of: Sauerkraut 101

Sauerkraut merely means “bitter cabbage” in German, however making kraut does a lot extra than simply make cabbage bitter!

As I discussed, the Lactobacillus micro organism are the lively employees within the course of. These micro organism happen naturally in fruits, veggies, and even on our pores and skin and in our our bodies. They’re typically thought-about innocent and even useful. Lactobacillus even have two main properties that make them excellent for fermentation:

They will survive in an anaerobic atmosphere (oxygen-free)
They deal with salt nicely, in contrast to many different forms of micro organism

This enables us to ferment the cabbage beneath a brine in an oxygen-free atmosphere with out killing the Lactobacillus. Many different forms of micro organism don’t deal with salt or lack of oxygen nicely. The lactic acid fermentation course of permits the great micro organism to remain and flourish whereas discouraging the dangerous micro organism.

If it sounds sophisticated to date, by no means worry … the recipe itself is a snap!

Do-it-yourself Sauerkraut Recipe

Take pleasure in scrumptious, crispy, completely salty kraut for months! Make your personal sauerkraut with solely half-hour of hands-on time. This conventional home made sauerkraut is brimming with wholesome probiotics.

2 heads cabbage (about 5 lbs)
¼ cup salt (see suggestions beneath)
1-2 TBSP caraway seeds (non-compulsory)

Wash all gear, work surfaces, and your palms in heat soapy water.
Take away the outer leaves and cores from the heads of cabbage. (Compost them should you can!) Slice the cabbage into quarters for simpler slicing. Then, thinly slice cabbage into very skinny ribbons with a mandolin, knife, or meals processor.
Place the thinly shredded cabbage in a clear massive bowl and sprinkle the ocean salt on high of the cabbage. Knead and squish the cabbage leaf/salt together with your palms for about ten minutes. At first, it received’t appear to be it’s doing something, however be affected person. After a couple of minutes, the cabbage will begin releasing liquid and by the tip, there must be sufficient liquid within the mixing bowl to cowl the cabbage within the crock or jar. Add the caraway seeds at this level if utilizing them.
Tightly pack the cabbage and caraway seeds (if utilizing) into the jars or fermentation crock. Pour any liquid from the bowl into the highest of the jar. If wanted, add simply sufficient water to ensure the brine covers the cabbage solely. If the cabbage is recent, no liquid could also be wanted, however don’t fear if it’s a must to add a little bit water.
Add the fermentation weights and fermentation seal (or use the fermentation crock as directed). If utilizing a primary mason jar, you can even do that by including a smaller jar that simply matches contained in the lid of the mason jar and protecting each jars with a material and a rubber band.
Let it ferment at room temperature for 2-5 weeks. Fermentation will start inside a day and take 2-5 weeks relying on temperature and desired tartness. After 2 weeks, examine for desired tartness. The sauerkraut is technically barely fermented after only some days, however one of the best taste appears to be on the 2-3 week mark. Style is one of the best measure right here, so examine it typically and cease the ferment once you get the specified style.
As soon as executed the fermented sauerkraut may be eaten straight away, or retailer within the fridge for as much as six months.
Take pleasure in! Sauerkraut is scrumptious by itself or added to salads, soups, or on high of meats.

Vitamin Information

Do-it-yourself Sauerkraut Recipe

Quantity Per Serving (0.5 cup)

Energy 30
Energy from Fats 2

% Each day Worth*

Fats 0.2g0%

Saturated Fats 0.04g0%

Polyunsaturated Fats 0.03g

Monounsaturated Fats 0.05g

Sodium 1789mg78%

Potassium 198mg6%

Carbohydrates 7g2%

Fiber 3g13%

Sugar 4g4%

Protein 2g4%

Vitamin A 113IU2%

Vitamin C 42mg51%

Calcium 49mg5%

Iron 1mg6%

* % Each day Values are based mostly on a 2000 calorie food regimen.

It’s regular to see bubbles, white scum, or foam on high throughout fermentation. You shouldn’t see any precise mildew, although. When you do, scrape it off the highest, and ensure the remainder of the cabbage is totally submerged. All cabbage beneath the brine degree ought to nonetheless be effective.

The Proper Tools Makes a Large Distinction

Sauerkraut is hard to mess up, however the best gear makes the method a lot simpler! Since kraut is likely one of the most budget-friendly actual meals on the market (together with sardines), I’ve discovered it’s price investing in some cheap gear. This manner it’s simpler to make it a daily a part of my food regimen. There are a number of totally different strategies to select from.

Possibility 1: A Good Ol’ Mason Jar

Essentially the most primary methodology of sauerkraut-making is finished in a easy glass jar. Even a quart-size mason jar will work. Many individuals select a half-gallon measurement to make extra directly. You need to use a plastic bag stuffed with water to seal the jar from the air. Although contemplating my emotions about plastic, I extremely discourage this methodology. As a substitute, I like to recommend getting these items of kit:

Glass fermentation weights – These weights maintain the cabbage beneath the water degree of the brine, which protects the fermentation atmosphere. You can even do that with a small glass jar stuffed with water or rocks, so long as it matches contained in the bigger jar.
Fermentation Lids – There are numerous choices accessible for this. I’ve used and love these silicone fermentation lids.

Whichever gear you choose, I encourage you to have some sort of weight and a few sort of fermentation lid. You can even use this gear when making kimchi and pickles!

Possibility 2: A Fermentation Crock

I desire the extra conventional methodology of creating sauerkraut in a fermentation crock. For one factor, you get to make use of a cool-looking conventional stoneware fermentation crock (like this one). I discover this methodology simpler and a high-quality crock prices lower than the weights, lids, and jars you want for the mason jar methodology.

When you aren’t certain you’ll love making sauerkraut, it is likely to be finest to begin with the mason jar methodology. When you prefer it, a fermentation crock will significantly simplify the method.

Methods to Make Do-it-yourself Sauerkraut Suggestions

A number of suggestions for making one of the best home made sauerkraut:

Use recent cabbage. Crimson cabbage, inexperienced cabbage, or any coloration will work. Go for recent cabbage for a crispier completed sauerkraut. I really like making fermented cabbage with fresh-picked cabbage from my backyard or farmers market.
Make certain every part is clear. Since this course of depends on a sure kind of micro organism for fermentation, it’s essential to take away as many undesirable micro organism as doable. No have to bleach something (please don’t!) Nonetheless, make sure the jar or crock has been washed nicely in heat, soapy water, and wash your palms nicely too!
Eliminate the air. As defined above, the useful micro organism want an anaerobic atmosphere to ferment appropriately. Utilizing any of the strategies I defined above will accomplish this.
Get the salt proper. This recipe does require salt. It’s mandatory not only for style, however for correct and secure fermentation. I’ve examined it and it may be executed with as little as 1 tablespoon per quart of sauerkraut (2 tablespoons complete for this recipe), however doesn’t work nicely with lower than that. The quantity of salt used is dependent upon how a lot cabbage you might have.
Salt ratio. The salt must be at a ratio of about 2% by weight. I weigh the cabbage (in grams) after which calculate 2% of the cabbage weight to make use of in salt. Any high-quality salt will work however I discover one of the best outcomes after I use this one.
Average temperature. In my expertise, kraut finest ferments at round 64-67 levels, although something within the 60-70 diploma vary works nicely. Cooler and fermentation is simply too gradual, larger and it will get mush quick. Cabbage is commonly freshest in cooler months, and counter temperatures are excellent at these instances. In hotter months, I typically place kraut close to air-con vents to maintain it cool or be sure that it’s in a cool, darkish nook of the pantry.
Make it cease! When you’ve achieved the specified degree of fermentation, transfer it to the fridge to cease the fermentation. It should retailer for as much as 6 months if stored cool and with the kraut beneath the brine.

Sauerkraut Well being Advantages

Now that you simply’ve made some scrumptious kraut, you get to take pleasure in its many advantages. Certain, it’s scrumptious, however it additionally has another dietary advantages:

Probiotic Powerhouse

If prime quality probiotics aren’t within the finances, simply make some sauerkraut. It comprises billions of naturally occurring useful micro organism. Probiotics are regarded as useful in supporting the pure stability of micro organism within the intestine. Some research even point out that probiotics and intestine well being are essential for psychological well being, digestive well being, and correct immune perform.

Nutritional vitamins B & C

Cabbage is a pure supply of B nutritional vitamins and vitamin C. The method of fermentation will increase the provision of those vitamins, probably making sauerkraut extra nutritious than the unique cabbage itself.

Good for Digestion

Sauerkraut is included in protocols just like the GAPS food regimen to seal and heal the intestine. Many individuals report that sauerkraut soothes and helps enhance their digestion.