Easy, Homemade Sauerkraut Recipe
Fermented vegetables contain trillions of bacteria. Sauerkraut is rich in probiotics that promote healthy gut flora and prevent yeast overgrowth. Probiotics help reduce inflammation throughout the body, improve digestion and protect you against infections.
When you regularly eat probiotic-rich foods, the friendly bacteria will settle inside your intestines, providing protection against inflammation of any kind. Likewise, the friendly bacteria in sauerkraut protect you from harmful bacteria and toxins.
One of my favorite ways to consume vegetables during the winter months is by making sauerkraut. Its easy to make, delicious and very healthy!
Ingredients:
1 medium green cabbage
1 Tbs. sea salt
1 tsp. caraway seeds (optional)
2-3 carrots, shredded (optional)
1-quart (1 liter) jar ready to keep the sauerkraut in.
4 oz (120 ml) smaller jar to press it down.
Direction:
- If you using the carrots and garlic, start by placing them in a large bowl.
- Save one of the nicer outer leaves of your cabbage and set aside. Then slice the cabbage into quarters, leaving the core in. This makes shredding easier.
- Shred the cabbage quarters into the large bowl with the carrots and the garlic mix.
- Add salt and massage it into the cabbage mixture for about 5 -10 minutes until brine starts accumulating at the bottom of your bowl. You want to extract enough of the cabbages’ juices so that they will cover the cabbage when it goes in the jar.
- Pack the cabbage mixture into a clean, 1-quart (1 liter) jar, pressing down to get rid of air pockets. Pour the remaining brine into the jar. Air in the jar enables harmful bacteria to grow, so make sure the mixture is completely submerged.
- Trim the cabbage leaf you set aside earlier to the size of your jar opening. Place it in the jar on top of the mixture to prevent veggies from floating to the surface.
- Place a 4-ounce (120-mL) jelly jar with no lid inside the larger jar, on top of the mixture. This will hold your veggie mixture below the brine during fermentation.
- Screw the lid onto your 1-quart (1-liter) jar. It will press the jelly jar down, keeping your cabbage mixture below the brine. Leave the lid slightly loose, which will allow gases to escape during the fermentation process.
- Keep it at room temperature and out of direct sunlight for 1–3 weeks (less time in the summer, longer in the winter).
It’s ready when it tastes sour tangy and the cabbage has become soft. Skim off any white scum that appears on the surface. This is harmless natural “kahm” yeast and nothing to worry about.
