Fermented Sauerkraut


Fermented Sauerkraut

Fermented Sauerkraut

Serves 3 Large Jars  (1/4 Jar = 1 Serve)

 

Cooking Instructions

Fermented Sauerkraut is an excellent source of natural probiotics, much higher that your average store bought capsules! It also acts as a prebiotic (food for the existing colony of microbes in your gut) not to mention that they taste awesome!

This recipe looks long and daunting, but it’s really very easy and your gut will love you for it! At the end of this page there is also a short video for you to watch, with step by step instructions.

Ingredients.

  • 1 large green cabbage.
  • Himalayan salt.
  • 1 tsp Dill seeds.
  • 1 tsp Carraway seeds.

Method.

 

1. Make sure your workbench is clean and hygienic, and your utensils are washed properly.

2. Peel off the outer leaves of your cabbage, set aside for later.

3. Use a mandolin or a sharp knife to finely slice your cabbage. You will need a very large bowl or tub.

4. It is important to then weigh your cabbage, so that you will know how much salt to use. I like to use a 2% salt ratio, my cabbage weighed 2000g, i was then able to weigh out 40g of salt. Mix the spices into your salt.

5. Place a 1/4 of your cabbage into your large tub, sprinkle 1/4 of the salt mixture on top, continue layering until you’ve finished your cabbage and salt. Let it sit for 10 minutes while you prepare your sterilised jars.

6. Returning to your bowl of cabbage, it is then time to use some muscle and wring the cabbage really hard, grab large handfuls and squeeze, you will see the cabbage releasing lots of moisture. Continue until cabbage has diminished in size by half, and has produced a good amount of brine.

7. If you feel there isn’t enough liquid you may add about 1 Tbsp of filtered water. Alternatively you could make extra brine with some salt and boiled water. About a teaspoon per 1/2 cup should suffice.

Now you can start stuffing the cabbage into your sterilised jars, use a large spoon or your fingers to push down on it, releasing any air which may be trapped. Stop when you have 2” remaining at the top of the jar, as it will expand during fermentation.

8. Use your left over cabbage leaves to fold up and place on top of your mixture, then add enough brine, making sure that the cabbage is covered and not exposed to any air. Place lids on the jars and place the jars on a tray and into a dark place (such as a cupboard or pantry) for them to ferment. Check the jars  24hrs later and burp (release lid, press the mixture down again, if necessary, to release the gasses, and replace lid again) repeat this process at 48 hrs and 72 hrs.

9. Do a taste test after 5 days in warmer climates or 7-10 days in cooler regions. If it’s not tangy enough for you, place it back in the cupboard and try again later. When your’e happy with the taste, remove the leaves and store in the refrigerator.

Notes.

Fermentation will occur slower or faster depending on temperature, generally speaking, your sauerkraut will be ready in about 5-10 days. In really cold climates, it’s not unusual for it to take up to a month. Your finished pruduct should never have a foul odor. If for some reason it does, you’re best to dispose of it and start again,

I use a 2% salt ratio, therefore it is important to weigh out your cabbage, do not use any less! The salt is our peservative, any less and your cabbage may go foul. You’re able to add more salt if you prefer it saltier, however this ratio is best as a minimal guideline. As for spices and flavours, once you’ve mastered the basics of fermentation, play around with it! Add some shredded carrot, or beetroot, use red cabbage, vary up your spice mix, i like to add dried dill, granulated garlic and flaked onions. The choices are endless!

On a personal note, i’ve tried many times to make the ‘kraut in the jars i want them to end up in, but my jars are constantly spilling over during fermentation, and then they lack their brine once they are done (more than likely my own fault and due to over filling). So i thought i’d share with you my current procedure. I use a REALLY large jar for the ferment, making sure i keep a good 2″ of free space at the top, then once the ferment has finished, i’ll divide it out into smaller jars which will fit in my fridge!

Printable PDF

Fermented sauerkraut video

Here is a quick video for you to watch, outlining the above steps.

Nutritional Value  Per Serve (Approx).

Prep time: 30min  Ferment time: 5-10days

Cal 29    Kj  121

Fats 0g

Carbs 7g

Protein 2g

Petra

Hi im Petra, My main focus is all about living a healthy lifestyle for me and my family. My passions are cooking, gardening, walking and reading.

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