As you may know, I am a big fan of probiotic rich foods and beverages…. or anything that can enhance our microbiome! I have tried a few recipes for lacto-fermented sauerkraut, and this is my favorite so far. The flavors get better with age, and that works out nicely since it can keep for nine months in the refrigerator after the initial fermentation (at room temperature). I have adapted this recipe from Sally Fallon’s wonderful book, Nourishing Traditions. I recommend having this book in your collection!
Ingredients and tools:
- One large head of green cabbage, finely shredded
- 1.5 Tablespoons caraway seeds
- 1.5 Tablespoons Sea Salt
- 4 Tablespoons of liquid whey (or an additional tablespoon of sea salt)
- Note on using whey, and where to get it – Whey contains cultures and lactic acid that help to kickstart the process of fermentation, minimizing risk of bad bacteria and mold. You can make your own whey by straining this liquid “gold” from plain, unsweetened yogurt. You can make labneh “cheese” and whey by straining a couple of cups of yogurt with about an 1/8 tsp of sea salt stirred into the yogurt, and allowing it to strain for 24-72 hours in a cheesecloth or muslin lined colander in the refrigerator. You’re left with the whey as a by-product AND a delicious “cheese” spread. My Lebanese step-Grandpa made this all the time, adding some olive oil and paprika when serving with pita bread. I’ll have to write a post on this in the future!
- Kraut pounder or meat tenderized mallet
- Sharp knife, I like the Victorinox Chef’s Knife very much!
- Large stainless steel bowl, I wouldn’t advise pounding the cabbage in a glass bowl!
- 2 Quart sized Wide Mouth Mason Jars
- No Leak Lids, Wide Mouth
How To Make Sauerkraut:
- Finely shred your cabbage and place in large bowl, along with the sea salt, whey and caraway seeds.
- Pound the kraut mixture for about 10 minutes or so. You’ll notice a lot of juices coming out of the cabbage, this is a good thing! Don’t throw those away!
- Spoon your kraut and liquid into the mason jars, pressing firmly so that your cabbage is covered by the liquid.
- Put lids on kraut and leave on counter at room temperature for 3-7 days.
- Store in refrigerator for up to nine months. You can enjoy it right away, or wait for it to mature in the fridge until the flavors meld!
- Enjoy a spoonful, or more, with every meal to enhance digestion!
