Do-it-yourself Sauerkraut Recipe

Fermenting is an age-old approach of preserving meals and growing their dietary worth. Turning just a few kilos of cabbage into sauerkraut is likely one of the best fermented meals to grasp. We find it irresistible as a aspect dish, on prime of scorching canine, and even as a soup topping.

Why is that this sauerkraut higher for you? Throughout fermentation, cabbage produces billions of helpful micro organism. As a result of it’s selfmade (and never pasteurized like within the grocery retailer), the micro organism are nonetheless alive and able to assist our intestine flora.

Do-it-yourself sauerkraut is likely one of the least expensive and best methods so as to add probiotics to our diets!

Sauerkraut: Why Make It from Scratch?

Briefly, it’s cheaper, more healthy, and oh a lot tastier!

Being the ¼ German that I’m, I’ve at all times had a love of sauerkraut. The issue is, wanting genuine German eating places, good sauerkraut is difficult to seek out. The logical resolution, in fact, was to make my very own. Sauerkraut was the very first thing I used to be courageous sufficient to attempt to ferment, and it’ll at all times have a particular place in my coronary heart (and on my counter).

Sauerkraut has all of the advantages of conventional fermented meals, together with the abundance of pure probiotics. Lactic acid fermentation is what makes kraut. In different phrases, helpful Lactobacillus micro organism do the arduous work of breaking down the cabbage into its scrumptious and salty closing product.

Producers usually cook dinner store-bought sauerkraut, killing the helpful micro organism. The few good manufacturers, like Bubbies, are nice, however costly.

The Kraut-Making Course of: Sauerkraut 101

Sauerkraut merely means “bitter cabbage” in German, however making kraut does a lot extra than simply make cabbage bitter!

As I discussed, the Lactobacillus micro organism are the energetic employees within the course of. These micro organism happen naturally in fruits, veggies, and even on our pores and skin and in our our bodies. They’re typically thought of innocent and even helpful. Lactobacillus even have two main properties that make them good for fermentation:

They will survive in an anaerobic setting (oxygen-free)
They deal with salt effectively, not like many different forms of micro organism

This permits us to ferment the cabbage beneath a brine in an oxygen-free setting with out killing the Lactobacillus. Many different forms of micro organism don’t deal with salt or lack of oxygen effectively. The lactic acid fermentation course of permits the nice micro organism to remain and flourish whereas discouraging the unhealthy micro organism.

If it sounds sophisticated to this point, by no means worry … the recipe itself is a snap!

Do-it-yourself Sauerkraut Recipe

Get pleasure from scrumptious, crispy, completely salty kraut for months! Make your individual sauerkraut with solely half-hour of hands-on time. This conventional selfmade sauerkraut is brimming with wholesome probiotics.

2 heads cabbage (about 5 lbs)
¼ cup salt (see how you can ideas beneath)
1-2 TBSP caraway seeds (non-compulsory)

Wash all gear, work surfaces, and your arms in heat soapy water.
Take away the outer leaves and cores from the heads of cabbage. (Compost them in case you can!) Slice the cabbage into quarters for simpler slicing. Then, thinly slice cabbage into very skinny ribbons with a mandolin, knife, or meals processor.
Place the thinly shredded cabbage in a clear giant bowl and sprinkle the ocean salt on prime of the cabbage. Knead and squish the cabbage leaf/salt along with your arms for about ten minutes. At first, it received’t look like it’s doing something, however be affected person. After a couple of minutes, the cabbage will begin releasing liquid and by the tip, there needs to be sufficient liquid within the mixing bowl to cowl the cabbage within the crock or jar. Add the caraway seeds at this level if utilizing them.
Tightly pack the cabbage and caraway seeds (if utilizing) into the jars or fermentation crock. Pour any liquid from the bowl into the highest of the jar. If wanted, add simply sufficient water to verify the brine covers the cabbage solely. If the cabbage is recent, no liquid could also be wanted, however don’t fear if you need to add just a little water.
Add the fermentation weights and fermentation seal (or use the fermentation crock as directed). If utilizing a primary mason jar, you may also do that by including a smaller jar that simply matches contained in the lid of the mason jar and masking each jars with a fabric and a rubber band.
Let it ferment at room temperature for 2-5 weeks. Fermentation will start inside a day and take 2-5 weeks relying on temperature and desired tartness. After 2 weeks, test for desired tartness. The sauerkraut is technically barely fermented after just a few days, however one of the best taste appears to be on the 2-3 week mark. Style is one of the best measure right here, so test it usually and cease the ferment if you get the specified style.
As soon as accomplished the fermented sauerkraut may be eaten immediately, or retailer within the fridge for as much as six months.
Get pleasure from! Sauerkraut is scrumptious by itself or added to salads, soups, or on prime of meats.

Diet Details

Do-it-yourself Sauerkraut Recipe

Quantity Per Serving (0.5 cup)

Energy 30
Energy from Fats 2

% Every day Worth*

Fats 0.2g0%

Saturated Fats 0.04g0%

Polyunsaturated Fats 0.03g

Monounsaturated Fats 0.05g

Sodium 1789mg78%

Potassium 198mg6%

Carbohydrates 7g2%

Fiber 3g13%

Sugar 4g4%

Protein 2g4%

Vitamin A 113IU2%

Vitamin C 42mg51%

Calcium 49mg5%

Iron 1mg6%

* % Every day Values are based mostly on a 2000 calorie eating regimen.

It’s regular to see bubbles, white scum, or foam on prime throughout fermentation. You shouldn’t see any precise mildew, although. Should you do, scrape it off the highest, and ensure the remainder of the cabbage is totally submerged. All cabbage beneath the brine degree ought to nonetheless be positive.

The Proper Gear Makes a Massive Distinction

Sauerkraut is hard to mess up, however the proper gear makes the method a lot simpler! Since kraut is likely one of the most budget-friendly actual meals on the market (together with sardines), I’ve discovered it’s value investing in some cheap gear. This fashion it’s simpler to make it an everyday a part of my eating regimen. There are a number of totally different strategies to select from.

Possibility 1: A Good Ol’ Mason Jar

Essentially the most primary methodology of sauerkraut-making is completed in a easy glass jar. Even a quart-size mason jar will work. Many individuals select a half-gallon dimension to make extra without delay. You should utilize a plastic bag stuffed with water to seal the jar from the air. Although contemplating my emotions about plastic, I extremely discourage this methodology. As an alternative, I like to recommend getting these items of kit:

Glass fermentation weights – These weights preserve the cabbage beneath the water degree of the brine, which protects the fermentation setting. You may also do that with a small glass jar stuffed with water or rocks, so long as it matches contained in the bigger jar.
Fermentation Lids – There are quite a lot of choices out there for this. I’ve used and love these silicone fermentation lids.

Whichever gear you decide, I encourage you to have some form of weight and a few form of fermentation lid. You may also use this gear when making kimchi and pickles!

Possibility 2: A Fermentation Crock

I choose the extra conventional methodology of creating sauerkraut in a fermentation crock. For one factor, you get to make use of a cool-looking conventional stoneware fermentation crock (like this one). I discover this methodology simpler and a high-quality crock prices lower than the weights, lids, and jars you want for the mason jar methodology.

Should you aren’t positive you’ll love making sauerkraut, it is perhaps finest to start out with the mason jar methodology. Should you prefer it, a fermentation crock will vastly simplify the method.

Easy methods to Make Do-it-yourself Sauerkraut Ideas

A couple of ideas for making one of the best selfmade sauerkraut:

Use recent cabbage. Crimson cabbage, inexperienced cabbage, or any shade will work. Go for recent cabbage for a crispier completed sauerkraut. I really like making fermented cabbage with fresh-picked cabbage from my backyard or farmers market.
Make sure that every little thing is clear. Since this course of depends on a sure kind of micro organism for fermentation, it’s essential to take away as many undesirable micro organism as attainable. No have to bleach something (please don’t!) Nevertheless, make sure the jar or crock has been washed effectively in heat, soapy water, and wash your arms effectively too!
Eliminate the air. As defined above, the helpful micro organism want an anaerobic setting to ferment accurately. Utilizing any of the strategies I defined above will accomplish this.
Get the salt proper. This recipe does require salt. It’s essential not only for style, however for correct and secure fermentation. I’ve examined it and it may be accomplished with as little as 1 tablespoon per quart of sauerkraut (2 tablespoons whole for this recipe), however doesn’t work effectively with lower than that. The quantity of salt used will depend on how a lot cabbage you might have.
Salt ratio. The salt needs to be at a ratio of about 2% by weight. I weigh the cabbage (in grams) after which calculate 2% of the cabbage weight to make use of in salt. Any high-quality salt will work however I discover one of the best outcomes once I use this one.
Average temperature. In my expertise, kraut finest ferments at round 64-67 levels, although something within the 60-70 diploma vary works effectively. Cooler and fermentation is just too gradual, larger and it will get mush quick. Cabbage is commonly freshest in cooler months, and counter temperatures are good at these occasions. In hotter months, I usually place kraut close to air con vents to maintain it cool or be sure it’s in a cool, darkish nook of the pantry.
Make it cease! When you’ve achieved the specified degree of fermentation, transfer it to the fridge to cease the fermentation. It would retailer for as much as 6 months if stored cool and with the kraut beneath the brine.

Sauerkraut Well being Advantages

Now that you simply’ve made some scrumptious kraut, you get to take pleasure in its many advantages. Positive, it’s scrumptious, but it surely additionally has another dietary advantages:

Probiotic Powerhouse

If prime quality probiotics aren’t within the funds, simply make some sauerkraut. It accommodates billions of naturally occurring helpful micro organism. Probiotics are considered helpful in supporting the pure stability of micro organism within the intestine. Some research even point out that probiotics and intestine well being are essential for psychological well being, digestive well being, and correct immune perform.

Nutritional vitamins B & C

Cabbage is a pure supply of B nutritional vitamins and vitamin C. The method of fermentation will increase the provision of those vitamins, doubtlessly making sauerkraut extra nutritious than the unique cabbage itself.

Good for Digestion

Sauerkraut is included in protocols just like the GAPS eating regimen to seal and heal the intestine. Many individuals report that sauerkraut soothes and helps enhance their digestion.