How to Make Sauerkraut

How to Make Sauerkraut

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Sauerkraut is one of my favorite ways to add probiotics into my diet. It goes great on salads, sandwiches and just about everything. I usually try and get in a serving every day to maintain gut health. Growing up in an asian family, I was never exposed to sauerkraut at a young age. In fact, the first time I ever tasted it was with my husband when we were dating in NYC. He introduced me to Gray’s Papaya, where I had my first New York hot dog with sauerkraut. The hot dog was ok , but to be honest I hated the sauerkraut; it was mushy and vinegary.

Flash forward about ten years, when I started to be more health conscious and was reading about all the added digestive benefits of fermented foods. I was hesitant to try sauerkraut again but then one of my friends explained to me the difference between commercial store bought sauerkraut and homemade lacto fermented sauerkraut. OH MY! What a big difference. Not only in health benefits , but taste and texture too. I was in Love! This stuff was really good. It was crunchy, tasted fresh with a nice sour and salty balance.

Back then lacto fermented sauerkraut was not readily available in the grocery stores like it is today, so I had to learn how to make sauerkraut. At first I was a bit intimidated but one I saw how easy the process is, I couldn’t stop making it. I even started making fermented carrots, pickles, onions, lemons, etc… So if you want to learn how to make your own sauerkraut, I will walk you through step by easy step!

Health Benefits of Sauerkraut

• Supports good gut health and digestion
• Rich in probiotics that help support a stronger stomach lining and production of antibodies.
• Anti-inflammatory
• Rich source of Vitamin K which contributes to bone health and absorption of calcium.
• High in fiber, low in calories and has been shown to curb food cravings.
• Good source of VItamin A which helps to eliminate free radicals from the body, supports eye health and helps to prevent premature skin aging.
• Boosts the immune system and reduces risk for infections.

How to Make Sauerkraut

Tools Needed

• Fermenting jar ( I personally like to use a plain wide mouth mason jar)
• Lid with Airlock (silicone airlock lids, Ferment N Joy lids, Fermentation Lids )
• Fermenting Weight

You can buy all these things separately but I really like this all in one kit from Nourished Essentials, it has everything you need to make all kinds of fermented foods. ( pump, airlock lids, recipes ) You will however, have to purchase your jars and weights separately.

Ingredients

• One head of fresh cabbage, organic if possible ( red or green)
• 2 Tablespoons Himalayan Sea salt

Directions

• Thinly slice or shred cabbage either with a chef’s knife or in a food processor
• Place shredded cabbage in a large mixing bowl
• Add salt and gently knead with your hands for about ten minutes until the cabbage is soft and has released enough liquid to cover itself once in the jar.
• Put the shredded cabbage into your jar and gently press and pack it down so that it is fully covered by the liquid.
• Put a fermentation weight on top of the cabbage to keep it submerged (optional)
• Cover the jar with a tight lid or airlock lid.
• Place in a dark area at room temperature for a week. (If you don’t have a dark area, you can just drape a kitchen towel on top of the jar to keep it relatively dark)
• Store in the refrigerator once it has fermented

5 from 15 votes

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How to Make Sauerkraut

Prep Time

20 mins

Cook Time

3 d 22 hrs 10 mins

Total Time

3 d 22 hrs 30 mins

 

Sauerkraut is one of my favorite ways to add probiotics into my diet. It goes great on salads, sandwiches and just about everything. I usually try and get in a serving every day to maintain gut health.

Course: Sauces and Condiments

Cuisine: American, German, Polish

Keyword: fermentation

Servings: 32

Calories: 7 kcal

Author: yvonne

Ingredients

Tools needed

• Fermenting jar I use a plain wide mouth mason jar
• Lid with Airlock
• Fermenting weight

Ingredients

• 1 head of cabbage red or green
• 2 Tbs. Himalayan Sea salt

Instructions

1. Thinly slice or shred cabbage either with a chef’s knife or in a food processor
2. Place shredded cabbage in a large mixing bowl
3. Add salt and gently knead with your hands for about ten minutes until the cabbage is soft and has released enough liquid to cover itself once in the jar.
4. Put the shredded cabbage into your jar and gently press and pack it down so that it is fully covered by the liquid.
5. Put a fermentation weight on top of the cabbage to keep it submerged (optional)
6. Cover the jar with a tight lid or airlock lid.
7. Place in a dark area at room temperature for a week. (If you don’t have a dark area, you can just drape a kitchen towel on top of the jar to keep it relatively dark)
8. Store in the refrigerator once it has fermented

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