Sauerkraut, a traditional German dish, is made from fermented cabbage and has been a staple in diets worldwide for centuries. Not only is it incredibly easy to make at home, but it also comes with an array of health benefits, particularly for gut health. Let’s dive into how you can prepare this tangy, crunchy dish at home and why it’s worth adding to your diet.

Ingredients:

• 1 medium green cabbage (1 kg)
• 1 tablespoon sea salt (use a good quality, non-iodized salt)
• 1 teaspoon caraway seeds (optional, for extra flavour)

Equipment:

• Large mixing bowl
• Mason jars or any glass fermenting jar
• A kitchen scale (optional)
• A fermentation weight or a smaller jar to press down the cabbage

Step-by-Step Recipe for Homemade Sauerkraut

1. Prepare the Cabbage:

• Remove the outer leaves of the cabbage. Save one or two of them for later.
• Cut the cabbage in half, remove the core, and then finely shred it using a sharp knife, food processor, or mandoline slicer.

2. Weigh the Cabbage:

• If you’re using a kitchen scale, weigh your cabbage. This ensures the correct salt-to-cabbage ratio. Typically, you want 1 tablespoon of salt for every 1 ¾ lbs (800g) of cabbage.

3. Salt the Cabbage:

• Place the shredded cabbage in a large mixing bowl. Sprinkle the sea salt over it and massage the salt into the cabbage, firmly, for about 5-10 minutes. You’ll notice the cabbage softening and releasing water. This brine will help ferment the cabbage.

4. Pack the Cabbage:

• Transfer the cabbage into a clean jar. Pack it down firmly so that it’s submerged in its own liquid. Use a fermentation weight or a smaller jar to press the cabbage down. This ensures that it remains under the brine, preventing mold from forming.

5. Add the Saved Leaves:

• Place one of the whole cabbage leaves on top of the shredded cabbage to help keep everything submerged under the brine.

6. Cover and Store:

• Cover the jar loosely with a lid or cloth to allow gases to escape during fermentation. Leave the jar at room temperature in a cool, dark place.

7. Ferment:

• Let the sauerkraut ferment for about 1-4 weeks, depending on your preference for flavour. Check on it daily to ensure the cabbage remains submerged. Taste it after the first week to see if it has reached your desired tanginess.

8. Store:

• Once it’s fermented to your liking, transfer the jar to the refrigerator to slow down the fermentation process. Homemade sauerkraut can last for several months in the fridge.

Health Benefits of Sauerkraut

1. Rich in Probiotics: Sauerkraut is packed with beneficial bacteria known as probiotics, which support gut health. These probiotics help balance the microbiome, improving digestion and nutrient absorption.
2. Supports Digestive Health: Fermented foods like sauerkraut are known to enhance digestive enzymes, reduce bloating, and improve overall digestion. They also help manage symptoms of irritable bowel syndrome (IBS).
3. Boosts Immune Function: A healthy gut contributes significantly to a strong immune system. The probiotics found in sauerkraut help fight off harmful bacteria and toxins, providing an immune-boosting effect.
4. Packed with Nutrients: Sauerkraut is a great source of vitamins C, K, and B, as well as minerals like iron and manganese. The fermentation process enhances the bioavailability of these nutrients, making them easier for the body to absorb.

By Dr Eden Lurie