How To Easily Make Delicious Sauerkraut..that you’ll actually want to eat!

I must honestly say I never used to be a fan of sauerkraut. But on my quest to learn more about the medicinal benefits of foods, I have learned the great importance of fermented foods for those with digestive ailments. And beyond that, how beneficial these foods are for everyone’s health! And now to my surprise I actually enjoy eating sauerkraut! And I have even found tricks to make it more palatable and incorporate it into meals in creative ways , which you will be seeing in future blog posts!

So what is sauerkraut?
Fermented cabbage. Sauerkraut originated in Eastern Europe hundreds of years ago. The German name actually directly translates to ‘sour cabbage’.  As fermentation essentially preserves food, it made it’s way to America in the 1700’s as European immigrants transported it on ships to serve as food for the long journey overseas.

I have recently begun experimenting with making my own sauerkraut and it’s been fun! The concept of fermentation maybe daunting for some, but it really is surprisingly simple! This ancient technique has been used throughout the world to preserve food for centuries and it was successfully carried out without the use of our modern-day conveniences such as canning machines and refrigerators. And several traditionally fermented foods such as yogurt, kefir, kimchi and sauerkraut develop probiotics in the preservation process, which have a whole host of health benefits.

What happens during the process of fermentation?
In the simplest of terms, it is the metabolic process, which converts carbohydrates, like sugars, into organic acids, alcohols or carbon dioxide. For fermentation to occur there must be a yeast or bacteria and a source of carbohydrates, such as milk or vegetables, that contain sugar molecules. The specific type of fermentation that results in good bacteria (probiotics) is known as lactic acid fermentation, which converts the sugars and starches in vegetables and fruits into lactic acid by lactobacilli (bacteria which produce lactic acid). For more interesting and detailed information on this special type of fermentation I highly recommend reading this article.

Why should you eat probiotic rich foods?
About 80% of your immune system resides in your gut and is controlled by bacterial organisms. Generally we are at a greater risk for a number of diseases if we have a microbial imbalance. Therefore by eating probiotic rich foods we gain countless health benefits and lower of risk of disease. For example when you ingest probiotics found in sauerkraut, the bacteria attach to the lining and folds of your intestinal walls. They will protect against harmful bacteria and toxins that enter the body. These good bacteria remain in your digestive tract indefinitely as they form colonies and help to protect from chronic illness as they have an influence on various organ systems and rates of inflammation in the body . Numerous studies show the benefits of these bacteria and one recent study in the Journal of applied microbiology indicates that probiotics can lower the risk of brain disorders,  autoimmune disease, weight gain, digestive disorders, cancer, asthma,  food allergies, and diabetes!

Probiotic benefits:
-Improve immune function as they protect against parasites, pathogens, viruses and fungi.
-Can help control inflammation, which is a leading cause of many diseases.
-Can aid in the digestion and absorption of nutrients.
– Can prevent infections, detox the body and fight toxins in the digestive tract.
-Supports cognitive health and brain function.

Basic overview of the countless health benefits of sauerkraut:

Nutritional Benefits:
-great source of probiotics
-low-calorie
-anti-inflammatory food
-good source of antioxidants and dietary fiber.
-contains vitamin K, vitamin C, calcium, potassium , phosphorous

General Health Benefits:
-Improves digestion
-Improves immune function
-Reduces inflammation and allergies
-Protects cognitive health
-Helps to improve mood and stress levels
-Aids in weightloss
-Provides cancer fighting antioxidants

Buying Sauerkraut:
While you can easily purchase store bought kraut I definitely recommend experimenting with making your own kraut! But for those who cant for one reason or another, follow this tip when selecting a kraut at your local grocery store:

only purchase kraut from a refrigerated section of the store- not one found at room temperature in a can or jar! This usually indicates the kraut has been traditionally prepared and the cold storage is preserving the live and active cultures in the cabbage. Those found on shelves have likely not been prepared in the traditional way and may not even have probiotics within them as nowadays some mass produced fermented foods are treated with sodium and chemicals and then pasteurized, which kills all traces of probiotics . The only way to get the probiotic enzymes is to purchase cultured foods that have not been pasteurized. They must be in their raw state. If you buy a brand that is not labeled raw and unpasteurized you are essential just eating sour cabbage with none of the added health benefits. And while that may not bother you, I like to get as many health benefits from my foods as possible!

 

RED CABBAGE, RAISIN AND APPLE SAUERKRAUT

All you need are five ingredients: Cabbage, Sea Salt, Raisins, Apple and Filtered Water.

1) Thinly slice the cabbage and grate the apple.

2)Put the shredded cabbage in a large bowl with the salt and massage until the juices are released (takes about 10 minutes).

3)Add the raisins and grated apple, mix until well combined

4) Stuff the sauerkraut in a widemouthed mason jar. The cabbage should be at least 1 inch below the top of the jar or whichever vessel you use. Here I have doubled the recipe so I placed the kraut into a deep pot.

5)Be sure all the vegetables are covered with liquid. Add filtered water to cover. If using a mason jar you can tuck an extra cabbage leaf on top to make sure all the vegetables are submerged. Here I placed a heavy plate on top of the kraut to ensure it stayed submerged under the water and weighed it down with mason jars filled with water. I had to get creative! I am going to purchase a fermentation crock that way the next time I ferment I  am using a device specifically for this activity, but this did the trick!

6) Leave the vessel at room temperature on your counter top for about three days before transferring to cold storage. Once a day check the kraut and press down on the plate to compress out more of the juices and make sure the kraut was submerged.

You may start to see some small mold spores develop on the surface which is completely normally and can be removed with a spoon. This is just a result of the liquid being exposed to the air. The submerged kraut is under the anaerobic protection of the brine.

7) After three days I removed the plate and voila beautiful, tangy sauerkraut!  Place the mason jars in the fridge or in this case transfer the kraut to widemouth mason jars and put in cold storage. You can eat this sauerkraut immediately, but it improves with age.You will notice the flavor will change slightly over the weeks as it ages.

 

Recommended Serving Size:

I recommend eating at least a small amount everyday, about a couple tablespoons, which will provide you with a great source of nutrients and health benefits. Because kraut can be high in sodium you want to be mindful of how much you eat in a serving.

 

RED CABBAGE, RAISIN AND APPLE SAUERKRAUT

Prep time: 35-40 minutes
Fermentation time: atleast 72 hours
Total Time: 3 days
Makes 1 Quart

This recipe is adapted from ‘The Heal Your Gut Cookbook’ by Hilary Boynton 

Ingredients:
1 head red cabbage (or ½ head green, ½ head red), cored and shredded
2 tablespoons sea salt
Handful of organic raisins
½ apple, grated
Filtered water

Process:
Thinly slice the cabbage with a knife. Put the shredded cabbage in a large bowl with the salt and massage until the juices are released (about 10 minutes). Add the raisins and grated apple, mix until well combined, then stuff in a widemouthed mason jar. The top of the cabbage should be at least 1 inch below the top of the jar. Be sure all the vegetables are covered with liquid. Add filtered water to cover. I usually tuck an extra cabbage leaf on top to make sure all the vegetables are submerged. Cover tightly and keep at room temperature for about 3 days before transferring to cold storage. You can eat this sauerkraut immediately, but it improves with age.

Note:
In the pictures shown I have doubled the recipe and I did not do the actual fermentation process in a widemouth mason jar but rather a pot covered with a plate and weighed down by mason jars, I had to get creative! I am going to purchase a fermentation crock that way I am using a device specifically for this activity.

 

Enjoy!!!