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DIY Sauerkraut: The power of a fermented powerhouse
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There has been a lot of talk in recent health news on the power of fermented foods. Items like sauerkraut, miso, tempeh, kefir and kimchee receive nutritional gold stars for their ability to boost the healthy flora in our digestive tract and in our immune system. While all fermented foods contain health benefits, sauerkraut stands out as the grandfather of them all. This fermented cabbage dish dates back to the first century A.D. and its roster of health attributes makes it nothing less than a fermented powerhouse.
Sauerkraut contains an abundance of lactobacilli, a kind of healthy probiotic, in addition to Vitamin C , manganese, vitamin B6 and folate. The fermentation also produces specific compounds called isothiocyanates, which have been associated with preventing cancer growths in animal studies. Before the modern days of refrigeration, sauerkraut was (and still is) a European staple because of its long shelf- life and its stellar Vitamin C content which prevented diseases like scurvy.
Even though most of us buy our sauerkraut jarred and packaged from the grocery store, many of its nutritional benefits are lost during the pasteurization process. Fortunately, sauerkraut which literally means sour cabbage can be made at home very easily with just a handful of ingredients, one big jar and patience. Plus, you can add additional ingredients like carrots, beets, purple cabbage, garlic, onions and even apples that are not typically found in store-bought varieties.
Here is a quick guide for making your own sauerkraut at home:
Start by gathering your ingredients: Green or red cabbage or a combination of both, additional veggies of your choice, fine sea salt, and a well-sealed ceramic or glass jar. Chop the vegetables, toss all them into a large mixing bowl and add 3 tablespoons of sea salt for every five pounds of veggies.
Next, mix and squeeze the mixture well then pack it tightly into your jar. Cover the container securely and mount something heavy on it like a large bottle of water or a book to weight it down and then cover the entire thing with a towel.
Every few hours for the next two days, press down on the top and make sure the mixture is submerged in the brine. Continue checking your sauerkraut everyday removing any residue that develops on the surface. After about 3 days, sample your sauerkraut. If you prefer a more pungent and tangier kraut, let it ferment longer. Just make sure that every time you open the lid, you press it down and place your weighted object on the top of the container.
Most sauerkrauts are ready to eat in 3 to 7 days and if you live in warmer climates, consider storing it in the refrigerator after a week or two.
