When I first learned about gut health and its importance I started looking for ways to get probiotics into our diets weekly. A good probiotic supplement was my first step (I love this one) then I started trying to include foods that were rich in probiotics, sauerkraut being the first. Sauerkraut, a traditional fermented cabbage dish, is not only delicious but also packed with probiotics that support gut health and overall well-being. Often sauerkraut from the store doesn’t have the good probiotics in it due to the pasteurizing process companies use to make sure there isn’t any bad bacteria growing it. Unfortunately, that kills off the good bacteria(probiotics) as well. Thankfully making your own at home is super easy. Let’s dive into the world of probiotics and learn how to make this tangy, nutritious superfood.
The Probiotic Benefits of Sauerkraut
- Improves Digestion: Sauerkraut is rich in probiotics, beneficial bacteria that help maintain a healthy balance in your gut microbiome. This can improve digestion, reduce bloating, and alleviate symptoms of irritable bowel syndrome (IBS).
- Boosts Immune System: The probiotics found in sauerkraut can enhance your immune system by promoting the production of natural antibodies and supporting the gut barrier function.
- Rich in Nutrients: Sauerkraut is an excellent source of vitamins C and K, iron, and fiber. These nutrients are essential for maintaining good health and preventing chronic diseases.
- May Aid Weight Loss: The high fiber content in sauerkraut can help you feel fuller for longer, potentially aiding in weight management. It makes a great side for almost any dish.
- Improves Mental Health: Emerging research suggests a strong connection between gut health and mental health. Consuming probiotic-rich foods like sauerkraut may help reduce symptoms of anxiety and depression.
How to Make Sauerkraut at Home
Making sauerkraut at home is super simple and you only need a few ingredients. Here’s how to make your own probiotic-rich sauerkraut.
Ingredients:
- 1 medium green cabbage
- 1 tablespoon sea salt (I like this salt)
- Optional: caraway seeds, juniper berries, or other spices for flavor
Equipment:
- Large mixing bowl
- Sharp knife or mandoline slicer
- Large glass jar or fermentation crock
- Weights (to keep cabbage submerged)
- fermenting lid
Instructions:
- Prepare the Cabbage:
- Remove the outer leaves of the cabbage and throw them away. Remove the next set of leaves and set them aside.
- Cut the cabbage into quarters and remove the core.
- Thinly slice the cabbage using a sharp knife or mandoline slicer.
- Salt the Cabbage:
- Place the sliced cabbage in a large mixing bowl.
- Sprinkle the sea salt over the cabbage.
- Massage the salt into the cabbage for about 5-10 minutes until it becomes soft and releases its juices.
- Pack the Cabbage:
- Pack the salted cabbage tightly into a large glass jar or fermentation crock.
- Press down firmly to remove any air pockets and ensure the cabbage is submerged in its juices.
- Use the reserved outer leaves to cover the top of the sliced cabbage.
- Add Weights and Cover:
- Place a weight on top of the cabbage to keep it submerged. This could be a clean glass jar filled with water or a fermentation weight.
- Cover the jar with a clean cloth or lid with airflow to allow gases to escape during fermentation.
- Ferment:
- Store the jar at room temperature, out of direct sunlight, for 1-4 weeks. The fermentation time depends on your taste preference; the longer it ferments, the tangier it will become.
- Check the sauerkraut daily to ensure it remains submerged in its liquid. If any mold forms on the surface, simply remove it.
- Taste and Store:
- Begin tasting the sauerkraut after one week. Once it reaches your desired flavor, transfer it to the refrigerator to slow down the fermentation process.
- Homemade sauerkraut can be stored in the fridge for several months.
Tips for Successful Sauerkraut Fermentation
- Use Fresh Cabbage: Fresh, organic cabbage will yield the best results.
- Maintain Cleanliness: Ensure all equipment and your hands are clean to prevent contamination.
- Temperature Matters: The ideal temperature for fermentation is between 65-75°F (18-24°C).
Conclusion
Making sauerkraut at home is such an easy process and a great way to get more probiotics into your diet. Gut health plays a key role in our overall health. By incorporating this probiotic-rich food into your diet, you can support your digestive health, boost your immune system, and enjoy a delicious, tangy treat. For more information on how to improve your gut health and what gut health is check out my post The Gut-Brain Axis: Tips for Gut Health and Hormonal Balance
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Homemade Sauerkraut
Ingredients
- 1 head of cabbage
- t tbsp sea salt
Instructions
- Remove the outer leaves of the cabbage and throw them away. Remove the next set of leaves and set them aside.Cut the cabbage into quarters and remove the core.Thinly slice the cabbage using a sharp knife or mandoline slicer.
- Place the sliced cabbage in a large mixing bowl.Sprinkle the sea salt over the cabbage.Massage the salt into the cabbage for about 5-10 minutes until it becomes soft and releases its juices.
- Pack the salted cabbage tightly into a large glass jar or fermentation crock.Press down firmly to remove any air pockets and ensure the cabbage is submerged in its juices.Use the reserved outer leaves to cover the top of the sliced cabbage.
- Place a weight on top of the cabbage to keep it submerged. This could be a clean glass jar filled with water or a fermentation weight.Cover the jar with a clean cloth or lid with airflow to allow gases to escape during fermentation.
- Store the jar at room temperature, out of direct sunlight, for 1-4 weeks. The fermentation time depends on your taste preference; the longer it ferments, the tangier it will become. Check the sauerkraut daily to ensure it remains submerged in its liquid to prevent molding.
- Begin tasting the sauerkraut after one week. Once it reaches your desired flavor, transfer it to the refrigerator to slow down the fermentation process. Homemade sauerkraut can be stored in the fridge for several months.