Saurkraut

March 28, 2019

Saurkraut

 We get a lot of questions about how to ferment your own vegetables. Fermented vegetables are rich in probiotics which may improve digestion, boost immunity, and help us maintain a healthy weight. We have a TON of bacteria in our gut, and sometimes the bad bacteria will out weight the good bacteria. Fermented vegetables will help balance your gut flora, giving you the good bacteria.

Ingredients

  • 1 head green cabbage
  • 1 tablespoon Pink Himalayan salt 
  • 1 glass or ceramic jar *never use anything metal when fermenting
  • 1 plastic or rubber lined lid

 

Directions

  1. Before you begin, make sure to wash the vegetables first, and any surfaces/appliances you will be using to eliminate any harmful bacteria.
  2. Peel off the outer layers of cabbage (you will use those at the end)
  3.  Quarter the head, then remove the core first.
  4. Place cabbage into a clean bowl.
  5. Mix in the salt.
  6. Massage the veggies until the liquid (brine) starts to be released. This can take 5-10 minutes.
  7. Add the cabbage mixed with salt into a medium-large mason jar, but don't fill it to the top. Use the outer layers of cabbage from step 1 to weigh down the massaged cabbage. You can also use an onion as well. You can use a wood or plastic spoon to pack them down, but never use metal!
  8. Leave in a room temperature environment without sunlight hitting it for 21 days.
  9. It's ready to eat after 21 days :) 
  10. The saurkraut can last in your fridge for up to a year!

 

 

 

There are 3 strains of bacteria that we get by the lacto-fermentation process which takes 21 days, and it gets more sour the longer it sits out. You can use any vegetables and spices you would like when making your own, but Nicole recommends using 75% cabbage and the rest can be what you choose.

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