How to Make Homemade Sauerkraut
Ditch the store-bought stuff and learn how to make your own delicious, gut-healthy sauerkraut! This beginner-friendly guide walks you through the entire process, from choosing ingredients to fermentation & flavorful uses. Embrace the tangy goodness and boost your gut health!
Sauerkraut, a tangy delight made from fermented cabbage. Even just thinking about it makes my mouth water. There is so many ways to serve it, but this isn’t just your average condiment; it’s a flavor bomb packed with health benefits thanks to its beneficial bacteria and fermentation process. Ready to create your own sauerkraut from scratch? Let’s get started!
Reasons you will love this homemade sauerkraut recipe:
Easy: All you need is two simple ingredients to make your own homemade sauerkraut. Plus fairly simple kitchen supplies, that you probably have on hand already.
Inexpensive: Like I said before, TWO ingredients (organic cabbage and salt)! That’s it.
Healthy: Cabbage ferments are full of health benefits. When enjoyed on regular basis, you’ll be reaping all of those beneficial probiotics!
Yummy: No explanation needed!
What is Fermentation?
Fermentation is an ancient technique, used in Eastern Europe and even as far back as ancient China. It relies on good bacteria (like lactobacillus bacteria) transforming sugars into lactic acid, creating that signature tang, all while preserving the cabbage. Fermentation is a metabolic process carried out by microorganisms like bacteria, where carbohydrates are broken down in the absence of oxygen. This process nourishes your gut health, boosting your immune system and promoting the growth of more friendly bacteria.
Benefits Beyond the Flavor:
- Preservation: By creating an acidic environment, fermentation inhibits harmful bacteria, extending the shelf life of food.
- Nutritional enhancement: Fermentation can increase the bioavailability of certain nutrients, making them easier for our bodies to absorb.
- Gut health: Fermented foods are rich in probiotics, live bacteria that benefit our gut microbiome and contribute to digestive health and immune function.
So we’ve all heard of the buzzwords “gut health”, but what does it mean:
When people talk about “good gut health,” they’re referring to the well-being of your digestive system, specifically the trillions of bacteria that reside there, known as your gut microbiome. These bacteria play a crucial role in various bodily functions, and their proper balance is considered essential for overall health.
Here’s a breakdown of what good gut health typically encompasses:
1. A balanced gut microbiome: Your gut microbiome consists of diverse bacterial communities, both “good” and “bad.” Good gut health implies a balanced ecosystem where the beneficial bacteria, often referred to as probiotics, outnumber and keep harmful bacteria in check.
2. Efficient digestion: A healthy gut microbiome aids in smooth digestion by breaking down food effectively, absorbing nutrients properly, and eliminating waste efficiently. This translates to less bloating, constipation, and other digestive issues.
3. Strong immune system: The gut plays a vital role in your immune system, housing roughly 70% of its immune cells. A balanced gut microbiome can help fight off infections and promote overall immune function.
4. Reduced inflammation: Chronic inflammation is linked to various health problems. When your gut is healthy, it helps modulate inflammation throughout the body, potentially lowering the risk of certain diseases.
5. Improved mental health: Recent research suggests a connection between gut health and mental well-being. Maintaining a healthy gut microbiome may positively impact mood, anxiety, and overall mental health.
6. Increased energy levels: Efficient digestion and nutrient absorption by a healthy gut contribute to increased energy levels and overall well-being.
It’s important to remember that “good gut health” is a broad term, and its definition can vary depending on individual needs and contexts. However, the points mentioned above highlight the key aspects of a well-functioning digestive system and the benefits associated with it.
By actively supporting your gut health, you’re investing in your overall well-being and setting the stage for a healthier, happier you! With that being said, instead of spending loads of money on probiotic supplements, aim for at least a spoonful of sauerkraut a day!
What are the “Gut-Friendly” Benefits of Sauerkraut?:
- Probiotic Powerhouse: Sauerkraut is a rich source of probiotics, the friendly bacteria crucial for maintaining a balanced gut microbiome. These probiotics aid digestion, support the immune system, and contribute to overall well-being.
- Nutrient Boost: Fermentation not only preserves the nutrients present in cabbage but also increases their bioavailability. Sauerkraut becomes a nutrient powerhouse, packed with vitamins C and K, as well as minerals like iron and manganese.
- Digestive Harmony: The organic acids produced during fermentation, such as lactic acid, are what promote a healthy gut environment. They help regulate the pH levels in the digestive tract, aiding in the digestion and absorption of nutrients.
Simple Ingredients, Delicious Results:
Forget complicated recipes! You only need a few essentials:
Fermentation Kit: This handy kit supplies you with everything you need when it comes fermenting your own homemade sauerkraut
The Process:
- Discard the outer leaves: toss the outer leaves, and reserve a couple of clean leaves to cover the cabbage mixture later on.
- Shred the cabbage: Thinly slice, use a food processor, or use a cheese grater to shred cabbage (my preferred method). Thin slices is key to great tasting kraut.
- Salt & Massage: Sprinkle salt and massage vigorously with clean hands for 10 minutes. You’ll see liquid forming (brine) – that’s the good stuff!
- Pack & Press: Pack the cabbage into your clean jar, pressing down to release more liquid. Ensure the cabbage is submerged in its own brine. I like to use a wooden spoon to help pack it.
- Weight It Down: Take your reserved cabbage leaf and put it over your packed cabbage mixture. You want the cabbage leaf to be completely submerged as well (and cabbage exposed to air can grow mold. Next add your fermentation weights, if you don’t have any fermentation weights, you can use a clean plastic bag (such as a ziploc bag). If you use a plastic bag you can just fill it with water to help keep the cabbage submerged, preventing mold growth.
- Seal & Store: A fermentation lid is ideal for this, but if you don’t have one, I always throw a tea towel over my jar and throw a rubber band around it to secure it. You want to keep air flow, but also keep the bad stuff out. A fermentation lid is also Store in a cool, dark place (not direct sunlight) in your cabinet or pantry will do.
Now we wait:
Fermentation takes time, typically 1-4 weeks at room temperature. Watch for air bubbles, a sign of happy bacteria! Taste test after a week, and see how you like the taste. It may be a little sour and a bit crisp still. Remember, the longer it ferments, the more sour and limp it gets.
Fermentation is done, now what?
Once your sauerkraut reaches your desired flavor profile, remove fermentation weight and cabbage leaves, put the lid on the jar and store in the fridge.
How long can you store sauerkraut in the fridge?
Homemade sauerkraut stored properly in the fridge can last for a very long time, sometimes up to a year or even longer. However, the exact timeframe depends on several factors:
Fermentation duration: The longer your sauerkraut ferments, the more acidic it becomes and the longer it will keep. Shorter fermentation periods (1-2 weeks) might result in a shorter shelf life (3-6 months).
Storage temperature: Ideally, store your sauerkraut in the coldest part of your fridge. Higher temperatures can accelerate spoilage.
Brine concentration: A higher salt concentration in the brine creates a more acidic environment, inhibiting harmful bacteria and extending shelf life.
Presence of air: Make sure your sauerkraut is submerged in its brine and the container is tightly sealed to minimize air exposure, which can spoil the sauerkraut.
Signs of spoilage: While prolonged storage can diminish the flavor and texture, it rarely becomes unsafe. However, be on the lookout for signs of spoilage:
- Mold: Discard the sauerkraut if you see visible mold growth.
- Off odor: An unpleasant, rancid smell indicates spoilage.
- Slimy texture: If the sauerkraut becomes excessively slimy, it’s best to discard it.
Remember, it’s always better to err on the side of caution and discard sauerkraut if you’re unsure about its quality. But with proper storage practices, enjoy your homemade creation for months to come (if it happens to last that long)!
Tips for this recipe:
- Start with a smaller jar your first time.
- Place a paper towel or baking pan under your jar in case any of the brine spills
- If this is your first time trying homemade sauerkraut, it may be better to ferment it for less time.
There are a number of ways to enjoy sauerkraut, but these are my favorite way:
- Grass-Fed Beef Hot Dog: Of course, the classic hot dog gets a well-deserved mention. But ditch the store-bought stuff and embrace the superior tang and crunch of your homemade creation.
- Classic Side Dish: Incorporate sauerkraut as a zesty side dish to complement your meals. Its tangy flavor pairs well with various dishes, adding a probiotic punch to your plate.
- Sandwich Upgrade: Elevate your sandwiches by layering them with sauerkraut. The crunch and tanginess bring a delightful contrast, enhancing both taste and nutritional value. (Reuben’s taste the best with fresh sauerkraut)
- Salad Topper: Sprinkle sauerkraut over your salads for an extra burst of flavor and gut-friendly goodness. It adds a unique twist to your greens while promoting digestive health. You can also chopped it up and serve it in potato salad – game changer!
- Breakfast: Start your day right with a dollop of sauerkraut with scrambled eggs or avocado toast paired with some sausage. Its tangy counterpoint cuts through the richness and adds a unique probiotic perk.
- Soup: Add depth and complexity to your favorite soups by stirring in sauerkraut near the end of cooking. From creamy potato to hearty lentil, its unique flavor profile adds a surprising twist.
Condiment Add-ons:
- Spicy: Infuse your sauerkraut with jalapeños, ginger, or red pepper flakes for a fiery kick.
- Sweet & Savory: Add diced apples, cranberries, or even raisins. This sweet and savory combination creates a unique relish perfect for grilled meats or cheese platters.
- Herbs: Fresh herbs like dill, oregano, or thyme add a fragrant touch to your sauerkraut. Experiment with different combinations to create unique flavor profiles.
Remember:
- Use your creativity! There are endless possibilities when it comes to enjoying your homemade sauerkraut. Let your taste buds guide you and don’t be afraid to experiment.
- Consider the fermentation stage. Younger kraut with a milder flavor might be better suited for salads, while older, tangier versions can pack a punch in heartier dishes.
- Embrace the health benefits! Every spoonful of your homemade creation nourishes your gut with friendly bacteria, contributing to your overall well-being.
Conclusion:
Although the fermentation process can sound very intimidating and difficult, I can assure you it’s quite a simple and quick process. By incorporating this tangy delight into your diet, you not only treat your taste buds but also nurture your gut health. Embrace sauerkraut in its various forms, the possibilities are endless! And most importantly, let your digestive system reap the benefits of this fermented yumminess.
How to make Homemade Sauerkraut
Equipment
- food processor, cheese grater, or just a sharp knife something to shred the head of cabbage
- mason jars, fermentation crock, or any clean jar you may have
- fermentation weights
- fermentation lid this is optional
Ingredients
- 3.5 lbs oragnic cabbage green, purple, or a mix
- 2 Tbsp kosher or sea salt
Instructions
- Discard the outer leaves: toss the outer leaves, and reserve a couple of clean leaves to cover the cabbage mixture later on.
- Shred the cabbage: Thinly slice, use a food processor, or use a cheese grater to shred cabbage (my preferred method). Thin slices is key to great tasting kraut.
- Salt & Massage: Sprinkle salt and massage vigorously with clean hands for 10 minutes. You’ll see liquid forming (brine) – that’s the good stuff!
- Pack & Press: Pack the cabbage into your clean jar, pressing down to release more liquid. Ensure the cabbage is submerged in its own brine. I like to use a wooden spoon to help pack it.
- Weight It Down: Take your reserved cabbage leaf and put it over your packed cabbage mixture. You want the cabbage leaf to be completely submerged as well (and cabbage exposed to air can grow mold. Next add your fermentation weights, if you don’t have any fermentation weights, you can use a clean plastic bag (such as a ziploc bag). If you use a plastic bag you can just fill it with water to help keep the cabbage submerged, preventing mold growth.
- Seal & Store: A fermentation lid is ideal for this, but if you don’t have one, I always throw a tea towel over my jar and throw a rubber band around it to secure it. You want to keep air flow, but also keep the bad stuff out. A fermentation lid is also Store in a cool, dark place (not direct sunlight) in your cabinet or pantry will do.
Notes
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