Ever wondered why the sauerkraut from the supermarket spoils so quickly? After all, this was the vegetable sailors ate to ward off scurvy on their months’ long trips over the 7 seas. Well, I researched this a bit and it appears they did not take the vinegar and salt preserved sauerkraut found in Walmart, but the lacto-fermented cabbage fermented with salt and which is alive, teeming with healthy probiotic, lactic-acid bacteria.
Fermented cabbage
No preservatives, or added agents, all you need to preserve cabbage is a little salt and water.
After reading this you’ll know how to make your own healthy fermented sauerkraut. Fermentation is an ancient preparation technique, where yeasts and bacteria convert naturally occurring sugars into mild acids. Hygiene is very important. Not only should the vegetables be clean, but also the lid and the pot itself.
How to make your own sauerkraut
- Cut a cabbage (approx. 1 kilo) into quarters and remove the tough core and base.
- Cut the cabbage pieces into thin strips and put them in a mixing bowl
- Knead the cabbage firmly for a few minutes until moisture is released.
- Place the seasoned cabbage and the natural moisture in a glass or stone pot in small batches.
- Push the cabbage firmly down until the moisture covers it. Close the jar
- Now the magic begins. In a glass jar you can see the bubbles coming op, which is cool to see. These bubbles also mean that pressure is building, so you must open the jar daily or install an airlock in the lid. Or buy a cool fermentation crock. I did buy one at startercultures.eu, the largest European web store for home fermentation enthusiasts.
- Let the cabbage ferment for 6 to 8 weeks at room temperature, away from direct sunlight.
- Remove the lid from the jar and taste with a clean fork whether the taste is to your liking.
Serve immediately, keep in the fridge with a clean lid or let it ferment further to your optimum taste.
You serve it as a side dish, eat it on eggs, burrito, avocado, in a salad or blend it with cream cheese to make a probiotic dip or blend it with hummus instead of using lemon. But my favorite is of course in a sandwich or wrap, like the classic sausage sandwich with sauerkraut…just thinking of it makes my mouth water!
