Make Homemade Sauerkraut : A Daily Boost of Nutrition

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How to make homemade raw sauerkraut? It’s quite simple. Let’s first go into what sauerkraut is, why it is beneficial to add to our diets, and then we will show you how to make it!

Sauerkraut (or sour cabbage) is a traditional fermented food that is easy to make at home. It is my favorite way to preserve cabbage and other vegetables, and it is also a great source of probiotics. All you need is some fresh cabbage and salt and you’ll be on your way to making your own sauerkraut in no time. Sauerkraut goes back a long time, although most people associate it with German sauerkraut, making sauerkraut has existed far before the German culture.

The coolest thing about fermented foods is that they are SOO easy to make, and SO adaptable. They are the perfect homesteading food preservation. Once you’ve got basic cabbage fermentation down, you can really apply the same method to just about any vegetable. Probiotic-rich foods are so nourishing to our bodies.

Why eat probiotics?

Probiotics such as fermented sauerkraut are essential to our gut health. Raw kraut is absolutely full of good bacteria for our bodies, without it our gut health would be very sad. Gut health is an important aspect of overall health and well-being. The gut microbiome, or the collection of microorganisms that live in the digestive tract, plays a vital role in maintaining a healthy immune system, digestion, and metabolism. You may have grown up with the store-bought stuff and been totally turned off from ever trying good quality sauerkraut, but it’s time to finally start reaping the health benefits of sauerkraut TODAY!

Some of the key benefits of maintaining a healthy gut include:

• Improved digestion and nutrient absorption
• Enhanced immune function
• Reduced risk of chronic diseases such as obesity, diabetes, and heart disease
• Improved mental health and mood
• Better skin and hair health
• Improved hormone health

To support gut health, it is important to eat a diet that is rich in fiber and prebiotics (non-digestible carbohydrates that feed the beneficial bacteria in the gut) and probiotics (the beneficial bacteria themselves). Foods such as fermented foods, fruits and vegetables, sprouted nuts and seeds, traditionally processed and fermented whole grains are all great sources of these nutrients.

Additionally, it is important to avoid processed foods, added sugars (refined sugars) and excessive alcohol consumption, as these can disrupt the balance of the gut microbiome.

So how does it work?

Sauerkraut is a fermented food that is rich in probiotics, making it a great way to support gut health. The fermentation process converts sugars and starches in the cabbage into lactic acid, which acts as a natural preservative and creates an environment that is conducive to the growth of beneficial bacteria.

How can raw sauerkraut benefit your health?

Sauerkraut also contains a wide variety of vitamins and minerals, including vitamin C, vitamin K, and vitamin B6, as well as antioxidants that can help to protect the body against damage from free radicals. When you make homemade raw sauerkraut you get to keep all the good stuff, unlike the pasteurized kraut you may find in jars on the shelf at the store.

Additionally, sauerkraut is low in calories and high in fiber, making it a great addition to a healthy diet. With just a few simple ingredients you can turn a pound of cabbage into the best sauerkraut you’ve every tasted!

Take your digestive health into your own hands and start reaping the benefits of this homemade sauerkraut recipe TODAY!

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Easy Fermented Raw Sauerkraut Recipe :

Ingredients:

• 1 head of green cabbage
• 2 tablespoons of sea salt
• 1 tablespoon of caraway seeds (optional)

Other Materials:

• Large Mixing Bowl
• Cabbage Shredder or Cabbage Knife
• Cutting Board
• Fermentation Crock (for larger batches)
• 1/2 gallon mason jars
• Mason Lids Fermentation Kit (LOVE) *comes with everything you need minus jars*
• Lids (we love these tough ones to prevent rust)
• Glass Mason Jar Weights
• Cheesecloth

Make homemade raw sauerkraut by following these simple instructions:

1. Get yourself some pretty nice looking cabbage heads. Remove the outer leaves of your cabbage – we like to feed the cabbage leaves to our chickens. You could also save the outer leaves of the cabbage for a delicious Cabbage Rolls recipe.
2. Cut the raw cabbage into thin shreds. Sliced cabbage or chopped cabbage are totally preference things. If you do end up deciding to shred cabbage, you should definitely get this cabbage shredding tool. It makes it really easy way to break a head of cabbage down quickly.
3. In a large bowl, mix the shredded cabbage with the sea salt and caraway seeds (if using).
4. Use clean hands to massage the cabbage until it starts to release liquid.
5. Pack the cabbage tightly into a clean, glass jar or a fermentation crock. Press down on the cabbage to remove any air bubbles and make sure the liquid covers the cabbage. We add a glass mason lids weight to keep the cabbage down and covered while fermenting.
6. Cover the jar with a fermentation lid, we love the mason lid brand pickle pipe or a piece of cheesecloth held in place with a rubber band.
7. Place the jar in a cool place out of direct sunlight for about 3-4 weeks to ferment.
8. Check on the kraut every few days to make sure that the liquid is covering the cabbage, and skim off any scum that may have formed on the surface. Keeping the cabbage submerged is the KEY to not growing mold. If scum forms, it’s really not a big deal. The most important thing is that you just get it out of there before you have it go through the whole batch. This is also a good time to taste the kraut to see how it is coming along.
9. After 3-4 weeks (or shorter in the hot months), your kraut will be ready to transfer to the refrigerator.
10. ENJOY! You may eat your own raw sauerkraut now, use it as tangy side dish next to broccoli and fish, spread it on your burgers or hot dogs or add it to a bowl of warm brown rice and vegetables.

Notes:

• Fermenting time may vary depending on the temperature and humidity of your location. Fermentation speeds up in higher temperatures and slows down in lower temps since you keep your fermentation vessel at room temperature. Another variation in fermentation speed is salt content. If you put too much salt in with your cabbage, it’ll take a lot longer and could potentially inhibit the fermentation process altogether. If you put too little salt, it may go quicker, but also make it prone to unwanted bacteria. You want to get the salt just right.
• Store your homemade raw sauerkraut in an airtight container in the fridge. The sauerkraut will continue to ferment in the refrigerator, but at a much slower rate.
• Sauerkraut can be stored in the refrigerator for a shelf life of several months. Just made sure that you leave an adequate amount of sauerkraut juice. If it starts to absorb too much juice and dry out…it can get pretty funky. If this happens, you’ll want to scrape off whatever isn’t submerged in enough liquid and discard it.

Now, once you’ve learned how to make this simple raw sauerkraut recipe …play around with it a little bit. Add in some carrot, some seaweed, black pepper, or juniper berries, the possibilities are endless! For your first time, try the basic sauerkraut recipe, and once you get more comfortable try making a big batch.

Enjoy!

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