Loading ...Healthy RecipesHomemade Sauerkraut
One way to get good bacteria into your gut is by eating lacto-fermented foods. This crunchy sauerkraut is easy to make and a great accompaniment to any meat dish. Fermented foods such as sauerkraut are traditionally eaten almost like a condiment, small amounts with most meals.
Serves: 4
Time to Table: 4 days
Healing Nutrient Spotlight
Excellent source of vitamin C
Good source of folate
Ingredients*
1 lb. shredded cabbage
1/2 tbs. sea salt
1 large glass jar (like Ball glass canning jar with a metal screw on lid)
*Select organic ingredients for optimal nutrition.
Preparation
Mix cabbage with salt. Pound cabbage with a meat pounder in large shatter- proof bowl until juices run from cabbage; the pounding will probably take about 20 minutes to produce enough juice. Transfer cabbage to the glass jar, pour the juice over the cabbage, and press the cabbage down until juices cover the cabbage by 1/2 inch.
Cover jar with lid and place it on plate on your kitchen counter for four days. The lid may become loose during the fermentation process and juices may run out of the jar onto the plate. However, if you try to leave about an inch of space at the top of jar, it can help prevent this. Check the lid periodically and tighten as needed.
You can place the jar in cool storage for up to six weeks to allow continued fermentation, or serve immediately and store in the refrigerator. Experts say that cabbage needs six months of fermentation for the best flavor, but experiment for yourself and enjoy this great tasting food.
Because this process doesn’t use vinegar like commercial products, the flavor is not as pungent. This process can be used with other vegetables like beets and turnips. You can also add a little whey to enhance the fermentation. Whey can be obtained easily — it is the liquid on top of plain yogurt when you buy it.
Nutrition
27 calories, 1.4 g protein, 6 g carbohydrates, 3.5 g sugar, 3 g fiber, 145 IU vitamin A, .34 mg niacin, .16 mg pantothenic acid, .11 mg vitamin B-6, 65 mcg folate, 50 mg vitamin C, 55 mg calcium, .64 mg iron, 17 mg magnesium, .18 mg manganese, 26 mg phosphorus, 280 mg potassium, 1.02 mcg selenium, 870 mg sodium, .20 mg zinc
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Tags: beneficial bacteria, gut health, lacto-fermented food, sauerkraut
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