When curious people start their journey with fermentation, sauerkraut is often the first ‘experiment’ that they begin with and is certainly the first I would recommend.
Ever wondered how to make sauerkraut? I’ve got some great information on fermenting sauerkraut and gut health so you can make sauerkraut too.
It’s super easy, the ingredients are readily accessible, and the result can be used at any time of day in many ways. Think BBQ sausages, roasts, hamburgers, veggie burgers, chicken fillets, in a salad, in sandwiches or wraps, on the top of curries to take the heat out or my favourite – nestled against hummus and falafels on top of a pile of grated carrot and sliced lettuce.
All you need to do is combine shredded cabbage with some salt or whey into a crock if you have one or glass jars for small batches.
By massaging the cabbage you will release natural juices, when the cabbage is submerged under these and either whey or salt for weeks at a time, the cabbage slowly ferments into this crunchy, slightly sour and delicious condiment or side that we know as sauerkraut.
2 quart sized mason jars or one 1 litre glass jar
Fabric and an elastic band or string for tying around the top of the jar OR a jar lid (I tend to lose all of mine)
Large mixing bowl
1 medium head of green cabbage or red cabbage
1 1/2 tablespoons sea salt or 2 tbs whey (whey recipe on page 15 in ‘Love Your Guts’ book)
1 tbs caraway seeds OR 1 tbs cumin seeds AND/OR 1 small birdseye chilli diced finely for a spicy sauerkraut
- Clean and rinse everything thoroughly.
- Slice the cabbage: Discard the wilted, limp outer leaves of the cabbage though retain two large whole leaves.
- Cut out the core of the cabbage and slice the remaining cabbage thinly.
- Combine the cabbage and whey or salt in the mixing bowl and start to massage the cabbage with your hands. As the cabbage begins to wilt it should begin to release juices. You can also do this with a rubber mallet. This will take about 10 minutes.
- Add any flavouring and mix thoroughly.
- Pack into the jars as tightly as possible and press down your whole cabbage leaves on top to hold it in and make a plug. Ideally the cabbage should be submerged in its own liquid. If it is not, mix 1 tsp salt with 2 tbs water and add to the jar and then press down firmly.
- Cover with the fabric and elastic band or the lid of the jar.
- Place in the pantry and allow to ferment for 10 days before moving to the fridge to continue to ferment.
Video tutorials for how to make these foods are all going to be included in our next program ‘Love Your Guts’ which will be available for sale mid 2015.
You can download your free ‘Love Your Guts’ book here.