This one surprises me too but yes I make my own sauerkraut!! Sauerkraut is a pretty amazing food that you can easily make yourself at a low cost and has some awesome health benefits. It contains probiotics that aid in digestion and immunity, vitamin C, manganese, vitamin B6 and folate. I eat at least a 1/4 cup of my homemade sauerkraut each day to give my immune system a boost and because it is a tasty nutrient-dense snack. I typically have one jar in the fridge for me to snack on every day and another jar sitting on my counter fermenting.
Most grocery store sauerkraut has lost its probiotics because it typically goes through a pasteurization process. You can purchase good quality sauerkraut at the health food stores in their refrigeration section. The advantage to making your own is it is very inexpensive to make and there will be no preservatives or added sugar.
So how do you make it?
Ingredients: 1/2 head of green cabbage, 3 carrots, salt and a mason jar
Prep: shred the carrots and thinly slice the green cabbage
Place your carrots, green cabbage and a teaspoon of sea salt in a large bowl and start to massage and squeeze the vegetables. This takes a bit of time and strength so prepare to massage/squeeze the vegetables for at least 5-8 minutes. Do this until the combination creates it’s own natural juices.
Now pack your carrot/green cabbage into your mason jar.You are going to want to pack it down really hard so it is compressed. As you pack it down the juices will start to cover the vegetables. Continue packing down until the juice raises above the vegetables. Once you are an inch from the top and the juice is above the vegetables squeeze in a hard cabbage leaf to hold the vegetables in place under the water. To make sure it stays in place, I add a shot glass for weight.
The hard work is done! Now you can sit the jar on your counter and let it ferment. Check on it every other day to ensure the water level is above the vegetables. If it isn’t just add fresh water. The fermentation process happens under the water. I let mine sit for 2 weeks but after 1 week taste your sauerkraut. Now it is up to you as to how you want it to taste and how long you want to let it ferment! Enjoy!
*I want to start fermenting difference vegetable combinations but I like this one so much that I have not gone there yet. One day …..I will keep you posted.