If you intend to store your sauerkraut for a longer period of time, consider freezing it. It is best to store it in the fridge after the initial fermentation to slow the bacteria down. However, kraut is quite high in sodium, so it is not recommended for low sodium diets or people watching their salt intake. Other Vitamins and Minerals present in Sauerkraut are: Vitamin B6, Iron, Manganese, Folate, Copper and Potassium. Probiotics aid in the absorption of Vitamins and generally aid in digestion. Homemade Sauerkraut is a nutritional powerhouse! It has the benefits of eating raw cabbage (low in calories but packed with Vitamins K and C) while also delivering healthy probiotics to your gut. If you are adding high sugar vegetables, like carrots, add them in small quantities. Use only fresh vegetables, not ones that are moldy or soft. Preventative measures such as cleaning your equipment and washing hands and vegetables are a great place to start. As with any natural process, there are a few things that could go awry. If you follow the above three golden rules your ferment should be happy, right? Well…maybe not. Press the cabbage down so that it is submerged under the brine. When the cabbage has softened, pack it tightly into a sterilized jar or crock and pour the brine over all. Depending on the water content of the cabbage this could take 5-20 minutes.įresh crop cabbage will release quite a bit of moisture as you massage while older cabbage will release less. You will begin to notice how the cabbage softens as the cell walls break down. Both will impede the fermentation process. Use a natural salt such as Himalayan, Sel Gris, or kosher salt which does not have any added iodine or anti-coagulants. The kind of salt you use for fermentation is very important. This is because for every 1 kg of sliced cabbage, you will need to add 4 tsp of salt. If you are using a quart jar as a vessel, 1 kg of sliced cabbage is a good amount to start with. Weigh the cabbage on a kitchen scale as you go. Try to keep the sliced cabbage a uniform size as you slice and remove any of the thicker pieces. You can use a food processor here, however I prefer to slice my cabbage by hand so I can control the size better. Slice it in half through the stem and remove the core. Prepare the cabbage by removing any limp outer leaves. These alcohols and hydrocarbons then form chemical compounds called esters which give the sauerkraut it’s characteristic flavour. Their job is to convert the sugars in the cabbage to produce lactic acid and carbon dioxide.Īs the acid level rises, other microorganisms are killed leaving small amounts of simple alcohols and hydrocarbons to form. These bacteria are naturally present and harmless. During this anaerobic process, sugars and starches in the cabbage are broken down by Leuconostoc bacteria.
Sauerkraut is the result of Lactic Fermentation. You might as well refer to sauerkraut as THE ‘German Superfood’! Lactic Fermentation
Best of all, each forkful contains healthy live probiotic bacteria, vitamins, and minerals. The cabbage has softened slightly but is not fermented to the point of mush. The final product is salty, slightly sweet and oh, so funky. For those who love sauerkraut, this is the standard or traditional style recipe for creating the best fermented cabbage.
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