How To Make Sauerkraut
Benefits of Sauerkraut:
Cultured foods (fermented foods) are a great way to preserve food healthfully
Cultured foods increase the vitamin and nutrient content of the fermented food (Ex: vitamin C and b-vitamins)
Cultured foods add live enzymes to the cooked food that we eat. Without these enzymes digestion may be inhibited.
Cultured foods provide the gut with beneficial bacteria that aid in immunity, gut health and digestion.
Cultured vegetables (lacto-fermented veggies) are fermented in a liquid called brine. Brine is a mixture of salt and water (preferably filtered). Salt is what helps the lactobacillus on the surface of vegetables breakdown sugars into lactic acid, keeping other bacteria from growing and giving the vegetables a sour-like taste. The ratio of salt to water can affect the textures and taste of the vegetables but primarily 1 tbsp of salt to 1 quart of veggies in brine is a good ratio.
Sauerkraut Recipe
Ingredients:
2 cabbages to fill a 1/2 gallon jar (1 cabbage for a quart size)
sea salt or mineral salt (Celtic or Himalayan)
1/2 gallon jar
weight and airtight lid is best (or regular ball jar lid)
other veggies for example: onion, radishes, garlic (optional)
pickling seasonings or seasonings of preference (optional)
Directions:
Shred the cabbage (and other vegetables) by hand or in a food processor. Place about a quart size of veggies in as many bowls as you need. * note: in a food processor, filling once is about the size of a quart ball jar of veggies
Sprinkle 1 tbsp of salt on each bowl of shredded veggies. Add minced garlic and other spices. Let sit to let salt pull out water in veggies.
Begin stuffing veggies into jar (you can begin putting larger seasonings in the bottom of the jar to keep from mixing into the veggies)
Periodically compress the veggies down to bring brine up to cover the veggies.
In the end, compress the veggies fully and add your weight so brine covers the veggies. Finish with your airlock lid or regular mason jar lid. *note: for a regular mason jar lid you will have to periodically 'burp' the jar and store on a plate in case of overflow.
Let ferment for 2-4 weeks at room temperature, or until desired taste.