For many years now, I’ve been an avid consumer of probiotic supplements because of the noticeable improvement in digestion and gut health that I have experienced as a result. Recently, I’ve begun to explore the world of fermented foods in an attempt to bring my love of eating healthful, homemade food and the need for additional probiotics in my diet together in a holistic manner. While Americans don’t tend to eat a lot of fermented foods, most of the world cultures do include foods full of friendly bacteria in their daily diets. While I’m genuinely inspired by foreign cuisine, making things like kimchee and kefir still seem a bit daunting to me. Now that I’ve been doing some reading, it’s clear that basic sauerkraut is a good place to start as it is the archetype of fermented foods while being full of gut-friendly bacteria and vitamin C. I’m excited to begin my endeavor in fermenting and I hope that this recipe inspires your curiosity, if nothing else. -Nicole (Editor in Chief)
Ingredients
2 pounds of cabbage (green and red are ideal for basic sauerkraut)
4 teaspoons of sea salt
- Peel off the outer layer of leaves and cut the head into
quarters - Remove the core and slice the cabbage according to preference (thinner strips means a softer finished product), or use a food processor to shred
- Add salt and, with washed hands, massage the mixture firmly while squeezing out the liquid from the cabbage for up to 10 minutes
- Using an appropriately sized implement, pack the mixture into a 1-quart mason jar to remove air bubbles leaving at least one inch of space from the top
- Attach a tightly fitting lid and place the jar in a cool, dark place (optimal temperature range: 50°-75°F)
- Check on the sauerkraut every 1-2 days by opening the jar, smelling it and tasting it; it will begin to become bubbly and sour the longer you leave it
- Refrigerate when it reaches a level of fermentation that is to your liking
Enjoy!
