Sauerkraut Recipe and Benefits

By Irene Shaver @hhwife
Being Dutch, I grew up eating Zuurkoolstamppot, which is a one pot meal of potatoes, sauerkraut and smoked sausage.  I never realized the benefits of the sauerkraut (fermented cabbage) until more recently.  Sauerkraut was invented years ago, as a way of preserving food and consuming vegetables in the winter months.
Sauerkraut is made by very thinly slicing a cabbage and then "pickling" it by a process called lacto-fermentaion.  In this process, lactic acid is created by the reaction of bacteria (from the air) combining with natural food sugars.  Turning a cabbage into a fermented food now makes it a vegetables with probiotic advantages.  It will now help balance out your bodies digestive system and help fight against illness. To learn more about probiotics and their benefits please read my article You Are What You Eat.
Cabbage on its own, is one of those cruceriferous vegetables which lowers cholesterol and is very high in antioxidants, vitamin A and vitamin C.  According to Doctor Oz. this vegetables is also a cancer fighter.
I have made sauerkraut with red cabbage, white cabbage and with a combination of cabbage and carrots.  I have yet to experiment with additional spices, do let me know if you have any favourite combinations.
Ingredients
  • 1 head of cabbage (red or white)
  • 1 tablespoon sea salt

 Directions
  1. Wash and chop cabbage into thin slices and break apart any chunks.  Place cabbage in a large bowl and sprinkle with salt.
  2. Squeeze cabbage with hands or mash with a glass jar, wooden spoon or pestle.  Do not use a metal instrument as it will react with the lacto-fermentation.
  3. Once you have extracted some juice and the cabbage is limp.  Distribute the cabbage into jars using non-metal instrument.  Poor juices over the cabbage ensuring the cabbage is completely covered or scum will form.  You may need to use a weight to submerge your cabbage.  Loosely cover your jars with the lids and let them sit on the counter.  
  4. It will take about a week for the process to be complete. Simply taste your sauerkraut until it reaches your desired taste.  I typically like mine after 7-9 days.  Do check on your sauerkraut everyday to ensure it still looks well.  If you see some scum or bubbles forming simply scoop them off.
  5. Once fermentation is complete and the sauerkraut is to your liking, tighten the lids and place in your fridge.  Refrigerated sauerkraut will last at least 6 months.