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  • Writer's picturelcahoon24

Eat More Fermented Foods: Easy Sauerkraut Recipe




Like Kimchi, Sauerkraut has the benefit of containing both prebiotic fiber (in the Cabbage) and live probiotics (through a lengthy fermentation process).


See my blog on Kimchi for my information on why prebiotic fiber and live probiotics are beneficial and absolutely necessary for a healthful diet.


Sauerkraut also provides a significant portion of your recommended daily value of:

  • sodium

  • vitamin C

  • vitamin K1

  • vitamin K2

  • iron

  • manganese

  • vitamin B6

  • folate

  • copper

  • potassium


What you'll need:

  1. 1 head of Organic Green Cabbage

  2. Sea salt -- 1 to 2 teaspoons (1 to 2 teaspoons for every pound of cabbage).

  3. 1-2 clean mason jars with lids

  4. 1 large bowl

  5. If not slicing by hand -- you can use a Mandolin or Cabbage slicer



Total time: ~ 14 days and 30 minutes



Directions:

  1. Slice cabbage thinly -- about 1/8 inch thick.

  2. Placed all the sliced cabbage into a large bowl with 1 to 2 teaspoons of salt well mixed and let sit for 20 minutes -- you want the cabbage completely wilted so it starts releasing water.

  3. Use your clean hands or a pounder to squeeze the juices from the cabbage after it's rested for 20 minutes. You want as much liquid as possible.

  4. Transfer contents to glass or ceramic mason jars and fill jars to about 2/3 full.

  5. At this point, ensure your hands are cleaned and mash the cabbage to keep releasing juices.

  6. The brine MUST completely cover the cabbage. You don't want any expose cabbage or air pockets -- this will form mold.

  7. Screw the lids closed on the mason jars to fingertip tightness (important to prevent exploding jars).

  8. Place the jar(s) in a dark place that is ideally between 65-70 degrees.

  9. Fermentation is minimum 2 weeks time but 4 is recommended.

  10. If you are NOT using an airlock lid you MUST open the lid of your jar everyday to release pressure or the glass may break.

  11. Cabbage will turn from green to pale yellow.

  12. After 2-4 weeks of fermentation, place sauerkraut into the fridge which will keep for many months.


This is what my batch looked like immediately after prep work:

You can see all the cabbage is completely submerged beneath the brine

This is important -- you don't want your kraut growing mold!




It's now a pale yellow color (as seen in the first photo) and it's just about ready to eat!


ENJOY!






























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