Updated: Apr 7
Without refrigeration or modern supermarkets, traditional cultures used this brining or fermentation method to preserve many traditionally foods.
Not only is Sauerkraut an amazing source of natural probiotics, helping to inoculate the gut with friendly microbes and aid immune health, but it is an absolute powerhouse when it comes to vitamin C.
The fermentation process transforms and enhances the vitamin C content of the cabbage – pretty cool! It also a great source of B vitamins as well as vitamin K.
Vitamin C has the ability to enhance iron absorption into the blood stream, making it a fantastic accompaniment to meat dishes.
This is a great one for the kids to make! They love getting their fingers involved!
About 1/3 cup of Himalayan Rock rock (or any good quality pure salt)
Large Glass Jar
Clean the glass jar well
Remove hard outer leaves of cabbage and the core and set aside
Slice the Cabbage finely
In a bowl, mix the salt with the cabbage.
You will need to massage the cabbage REALLY well. You can use your knuckles, or massage by squeezing. This action breaks the membrane and releases the natural juices from the cabbage. (you’ll be amazed how juicy cabbages are!!)
Massage until you can squeeze a continuous stream of juice from the cabbage.
Spoon or place cabbage into the glass vessel. Use a large spoon, mallet, or hands to REALLY squish the cabbage hard into the jar. The cabbage needs to be REALLY tight to releases more of its juices.
As you squeeze the cabbage into the jar, the juices will begin to rise to cover the cabbage (I told you they were juicy!?!)
When you have filled the jar, ensure all the cabbage is submerged under the liquid (VERY IMPORTANT – as the fermented phase is anaerobic) If the juice does not cover the cabbage completely, add some cooled boiled or filtered water to completely submerge.
Place on the spare outer cabbage leaves that was removed from the cabbage to push down on top of the sauerkraut to ensure the lower layers are submerged. Then place the core or the cabbage or a carrot on top, to push the the leaf down and secure the lid. (Both of these will be removed and discarded when completed).
Ripe Sauerkraut will take approximately 6 weeks until ready. Label the jar, for 6 weeks time, so you remember!
Place in a cool dry spot
Burp the jar every day.
Some liquid may leak out of the jar, if the cabbage becomes un-covered by water, you may need to top up with a little salted water. The cabbage needs approximately 2% salted brine.
When ready remove top ‘protective’ layer of cabbage (or weight if using) if using. You may need to top the kraut a little with water.
This will last a very long time in the fridge. However,it will continue to ferment, just at a slower rate.
Use this as side dish, or an addition to salad.
Additions: Any colour cabbage can be used. You can add herbs and spices for extra flavour. Ginger, caraway, coriander seeds etc.
NB – If you discover any blue or green mould on the sauerkraut after the fermented process – discard. This is a sign of aerobic fermentation (your kraut hasn’t been submerged properly…