How to make your own Sauerkraut.

Updated: May 7, 2020

We all know by now how much I love food and how I love to honour bringing things back to our roots when we eat + how we prepare our foods. I’ve written a blog post previously on gut health and how important it is to feed + fuel our gut microbiome with a variety of different foods. This past year I have tried to eliminate most supplements from my diet. I truly believe if you are eating a balance diet filled with abundance, there is no need for supplementation. The last supplement I eliminated was a probiotic. I’m not saying probiotics are bad but we can definitely receive those good sources of bacteria from the foods we consume.

This is where beloved sauerkraut comes into play. I used to buy my sauerkraut from stores — the quality is really good but the price was so steep! So, I came to the realisation that I could be making my own and I could be making it in abundance for a fraction of the price, it was a no brainer for me.

Many people become intimidated when it comes to preparing food, especially when it’s fermented but I promise you my recipe is full proof, it does the job just fine and there is really no way you can mess it up.

The aim is to get a good amount of lactic acid (bacteria) built up to result in an amazing quality kraut.


INGREDIENTS


  1. 1 head of purple cabbage (I always opt for purple to fill my body with a variety of micronutrients)

  2. 1 1/2 cup of water

  3. Salt

I always make my sauerkraut in a mason jar. Some measurements may be a little different depending on what you make yours in but I will explain what I do in the method section below!


METHOD

  1. Chop your cabbage up into fine pieces

  2. Press them down into the mason jar, don’t be scare to fill it to the brim. Make sure you keep pressing down as your adding more kraut

  3. Fill the jar with brine (water + salt).

  4. Add salt. This part can be a little tricky to gauge but I aim for a teaspoon

  5. Place lid on jar and ensure it is air tight

  6. Shake the jar to ensure everything mixes well

  7. Leave on the counter (at room temp) for 10-14 days

  8. Use your senses to decipher if your kraut is ready. You want a sour + sharp kind of smell and then you know its ready to eat

  9. Enjoy

Not only is fermenting a simple + beautiful kitchen practice, it also serves so many incredible benefits to your body and your overall health! I highly recommend you try incorporating fermented sauerkraut into your diet!

As always, I would love to know if you found this post informative or helpful at all. If you make this recipe, be sure to tell me in the comments below. I love being able to serve you and help you flourish!


With love,

Bethany


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