DIY Sauerkraut Recipe | Are you a fan of this age old “sour cabbage” delicacy? Maybe not, but after you try this homemade version + hear about all the health benefits of consuming Sauerkraut you may change your mind. And perhaps your taste buds have matured since the last time you tried it? For those of you who already enjoy Sauerkraut, good on ya!! Keep reading for the benefits, recipe, + instructions.
Sauerkraut which literally translates “sour cabbage” in German has been around for 2,000+ years. It is shredded cabbage that undergoes lactic acid fermentation in airtight containers and because of this specific type of fermentation it enables the Sauerkraut to have a long shelf life and that distinct sour flavor. Another benefit of lactic acid fermentation is that it produces health-benefiting probiotics aka good bacteria. This is the bacteria that helps restore the bacterial balance in your gut!! (super helpful for people struggling with I.B.S) Besides promoting digestion, Sauerkraut boosts the immune system, promotes heart health, reduces asthma attacks, boosts energy levels, strengthens bones, boosts mental health, fights stress, and fights inflammation. Doesn’t that just jazz you up?! It gets me excited and its why I decided to make some this week. I’ve usually just purchased it before, but now I’m excited to “get into the “groove” of making it. It’s ridiculously easy and SO cost effective. Follow the instructions below to make some incredible home fermented Sauerkraut.
Ingredients:
5 lbs organic green cabbage, cored and outer leaves removed - save one whole leaf. (I used purple as well because it’s what I had at home, and isn’t the two-toned colors pretty?!?!)
1 bulb organic garlic, approx. 10 cloves, peeled + finely minced
2 1/2 T fine sea salt
Supplies:
1 gallon glass jar
Muddler
Weights - (I just used a filled mason jar)
Covering cloth + rubber band
Method:
1. Shred the cabbage (I used my food processor to speed this up)
2. In the glass jar layer shredded cabbage, garlic + salt in thirds. You can begin to press the cabbage with the muddler midway in order to fit all the cabbage in the jar.
3. Use the muddler to work the salt into the cabbage. Juice will start to be released from the cabbage after about 15 minutes of muddling.
4. Once there is enough juice to cover the cabbage, place the whole cabbage leaf and a weight on top and press down to ensure all of the cabbage is submerged. This makes the batch anaerobic. Cover with the cloth + secure with the rubber band.
5. Ferment undisturbed for 7 days at room temp.
ENJOY!
*Note: Save and drink the liquid as well. It contains the same healing probiotic benefits!!!