Fermentation is an elderly way of storing food and increasing their nutritional value. Turning a few pounds of cabbage into long cabbage is one of the lightest fermented foods to master. We love it as a side dish, on top of hot dogs, or even as a soup on top.
Why is this good cabbage better for you? During fermentation, cabbage produces billions of useful bacteria. Because it is home -made (and not pasteurized as in the grocery store), the bacteria are still alive and ready to help our intestinal flora.
Sauerkraut home -made is one of the cheapest and easiest ways to add probiotics to our diets!
Sauerkraut: Why do we do it from scratch?
In short, it is cheaper, healthier and oh so tasty!
Being German I am, I have always had a love with long cabbage. The problem is, short of authentic German restaurants, good cabbage is difficult to find. The logical solution, of course, was to make mine. Sauerkraut was the first thing I was brave enough to try to ferment, and there will always be a special place in my heart (and in my counter).
Sauerkraut has all Benefits of traditional fermented foods, including the abundance of natural probiotics. Lactic acid fermentation is what makes Kruw. In other words, the beneficial bacteria of lactobacillus make the hard work to break the cabbage in its delicious and saline product.
Manufacturers often cook cabbage bought in the store, killing useful bacteria. Some good brands, as bubbiesThey are excellent but expensive.
KRAU CREATION PROCESS: SAUERKRAUT 101
Sauerkraut simply means “sour cabbage” in German, but making Kruw does much more than to make sour cabbage!
As I mentioned, lactobacillus bacteria are active workers in this process. These bacteria naturally occur in fruits, tools, and even on our skin and our body. They are generally considered harmless and even useful. Lactobacillus also has two main properties that make them perfect for fermentation:
- They can survive in an anaerobic environment (without oxygen)
- They handle salt Well, unlike many other types of bacteria
This allows us to ferment cabbage under a brine in an oxygen -free environment without killing lactobacillus. Many other types of bacteria do not treat salt or lack of oxygen well. The process of lactic acid fermentation allows good bacteria to stay and bloom while discouraging bad bacteria.
If it sounds complicated so far, never be afraid … The recipe itself is an easy job!
Home -made home recipe
Enjoy the delicious, fresh, perfectly salty kruw for months! Make your cabbage with only 30 minutes of practical time. This traditional home -made cabbage is filling with healthy probiotics.
- 2 HEAD cabbage (about 5 lbs)
- ¼ CUP salt (See as tips below)
- 1-2 Tbsp caravid seeds (optional)
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Wash all the equipment, surfaces of work and your hands in warm soapy water.
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Remove the outer leaves and nuclei from the cabbage heads. (Compost them if you can!) Slice the cabbage in the neighborhood for easier cuttings. Then, in detail the cabbage in very thin strips with a mandolin, knife or food processor.
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Place the chopped thin cabbage in a large clean bowl and sprinkle the sea salt on top of the cabbage. Black and collect the cabbage leaf/salt with your hands for about ten minutes. At first, it will not look like you are doing anything, but be patient. After a few minutes, the cabbage will begin to release the juice and to the end, there should be enough liquid in the bowl bowl to cover the cabbage in the bait or jar. Add the lobster seeds to this point if you use them.
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Pack the cabbage and lobster seeds (if used) in jars or fermentation carcasses. Pour any liquid from the bowl to the top of the jar. If necessary, only add enough water to make sure the brine covers the cabbage completely. If the cabbage is fresh, no liquid may be needed, but do not worry if you have to add some water.
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Add fermentation weights and fermentation seal (or use fermentation crock as directed). If you use a basic mason jar, you can also do this by adding a smaller jar that fits just inside the lid of the masonry jar and covering both jars with a cloth and a rubber band.
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Let it ferment to room temperature for 2-5 weeks. Fermentation will begin within a day and will last 2-5 weeks depending on the temperature and desired tarts. After 2 weeks, check for the desired tarts. Sauerkraut is technically fermented shortly after just a few days, but the best aroma seems to be 2-3 weeks. The taste is the best measure here, so check often and stop the ferment when you get the desired taste.
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Once done, the fermented cabbage can be eaten immediately, or stored in the refrigerator for up to six months.
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Enjoy! Sauerkraut is delicious himself or added to salads, soups or on the meat.
Nourishing facts
Home -made home recipe
Amount for service (0.5 cups)
calorie 30
Calories from luck 2
% Daily value*
Stupid 0.2g0%
Saturated fat 0.04g0%
Unsaturated fat 0.03g
0.05g unsaturated fat
Sodium 1789mg78%
Potassium 198mg6%
carbohydrate 7g2%
Fiber 3G13%
4g sugar4%
Protein 2g4%
Vitamin a 113iu2%
Vitamins C 42mg51%
Calcium 49mg5%
Iron 1mg6%
* The percentages of daily values are based on a calorie diet of 2000.
It is normal to see bubbles, white pieces or foam on top during fermentation. You should not see any current mold, anyway. If you do it, clean it from above and make sure the rest of the cabbage is completely immersed. The whole cabbage below the brine level should still be fine.
Appropriate equipment make a big difference
Sauerkraut is difficult to confuse, but the right equipment makes the process so much easier! Since Kruut is one of the most real foods for the budget there (along with sardine), I have found that it is worth investing in some free devices. This way it is easier to make it a regular part of my diet. There are several different methods to choose.
Option 1: A good mason jar
The most basic method of making cabbage is done in a simple glass jar. Even a quartz -size mason jar will work. Many people choose a semi-gallon size to do more immediately. You can use a plastic bag filled with water to seal the jar from the air. Although taking into account my feelings for plasticI very much discourage this method. Instead, I recommend getting these parts of the equipment:
- The weight of glass fermentation – These weights Keep the cabbage below the brine water level, which protects the fermentation environment. You can also do this with a small glass jar filled with water or rocks, as long as it fits inside the larger jar.
- The lids of fermentation – There are many options available for this. I have used and love these Silicone fermentation lids.
Whatever accessories you choose, I encourage you to have some kind of weight and a kind of fermentation lid. You can also use this device when making kimchi and pickles!
Option 2: A Crock Fermentation
I prefer the most traditional method of making small cabbage in a fermentation bait. For one thing, you need to use a traditional cold stone fermentation bait (like this). I see this method easier and a high quality crock costs less than the weights, lids and jars you need for the Mason jar method.
If you are not sure you will like to make cabbage, it may be best to start with the Mason jar method. If you like, a crock fermentation will greatly simplify the process.
How to make home -made tips with cabbage
Some tips to make better household cabbage:
- Use fresh cabbage. Red cabbage, green cabbage or any color will work. Choose for fresh cabbage for a fresh finished cabbage. I like to make fermented cabbage with chosen fresh cabbage by garden or the market of farmers.
- Make sure everything is clean. Since this process relies on a certain type of bacteria for fermentation, it is important to remove as many unwanted bacteria as possible. There is no need to whiten anything (please don't!) However, make sure that the jars or crock are well washed in warm water, with soap and wash your hands well!
- Get rid of the air. As explained above, useful bacteria need an anaerobic environment to properly ferment. Using any of the methods I explained above will do so.
- Get the salt toward. This recipe requires salt. It is necessary not only to taste, but for the right and safe fermentation. I've tested it and can be done with as little as 1 tablespoon for cabbage (2 tablespoons of this recipe), but it doesn't work well with less than that. The amount of salt used depends on how much cabbage you have.
- Salt -ratio. Salt should be in a ratio of about 2% by weight. I weigh the cabbage (in grams) and then calculate 2% of the cabbage weight to use in salt. Any high quality salt will work but I find the best results when I use THIS.
- Moderate temperature. In my experience, kruut the best ferments at about 64-67 degrees, though everything in the 60-70 degree range works well. Cold and fermentation is very slow, higher and becomes fast. Cabbage is often cooler per month cooler, and reverse temperatures are perfect at these times. In the warm months, I often put Kruaut near air sewers conditioning to keep it cool or make sure it is in a cold, dark corner of the pantry.
- Make it stop! Once you have reached the desired fermentation level, move it to the refrigerator to stop fermentation. It will store up to 6 months if kept fresh and with kruw down the brine.
The health benefits of cabbage
Now that you have made some delicious kruw, you get to enjoy its many benefits. Of course, it's delicious, but there are also some other nutritional benefits:
Perbiotic center
If high quality probiotics are not in the budget, just make some long cabbage. It contains billions of useful bacteria that occur naturally. Probiotics are thought to be useful in supporting the natural balance of bacteria in the gut. Some studies even show that probiotics and intestinal health are important to mental health, Digestiveand the right immune function.
Vitamins B & C
Cabbage is a natural source of vitamins B and vitamin C. The fermentation process increases the availability of these nutrients, potentially making cabbage more nutritious than the original cabbage itself.
Good for digestion
Sauerkraut is included in protocols as Gaps diet to seal and heal the intestine. Many people report that cabbage calms down and helps improve their digestion.
Antioxidants
Sauerkraut is a good source of Lutein and Zeaxanthin. These antioxidants have been well studied for their eye benefits.
Do you like sauerkraut? Have you ever tried to make yours? Share below!
https://www.youtube.com/watch?v=sbu-ivuaocs
