homemade sauerkraut

girl, I have been eating homemade sauerkraut for over a year now.I started gardening and whenever you garden you tend to want to learn more about canning/food preservation. Lol. It’s like the moment you begin gardening, you are also learning to make bread and all these other cool things our ancestors did. You begin to notice that there are so many things that are actually easy to make at home without relying on a store.

Like apple cider vinegar—did you know you could just make that with apple peels, apple cores, sugar and water…& time??? Food preservation, the old fashioned way is so awesome… Imagine growing all your food in spring/summer and having it for the fall and winter months. 

back to homemade sauerkraut…

Ok seriously…I keep digressing. Sauerkraut—yes. Ok. Lets get to that. Sauerkraut is fermented cabbage. That’s all. Its made up of salt & cabbage. Can you believe something so simple has SO many benefits? 

fermentation explained

If you don’t know what fermentation is—it’s basically way to make food last longer and taste even better by letting tiny, helpful bacteria turn the sugars in the food into something special. Fermentation also allows for food to be more digestible—hence why sourdough bread is sooo popular.

With Sauerkraut, the good bacteria that is formed makes the cabbage super tangy and full of nutrients. There’s no way to tell but there is generally 1- 10 billion colonies forming units of probiotics per tablespoon. Personally, I don’t even buy probiotics anymore.

getting your homemade sauerkraut just right: how much salt to add to your cabbage?

Don’t be intimidated by the math for the salt like I was.  To ferment, add 2% of the weight of the cabbage in salt. You can use this simple equation:

grams of cabbage x 0.02 = amount of salt to add

here are some examples:

• If you cabbage is 1000 grams, you would multiply 1000 x 0.02 =20. So you would add 20 grams of salt to your cabbage.
• If your cabbage was 800 grams, you would multiply 800 x 0.02 =16. So you would add 16 grams to your cabbage.

health benefits of sauerkraut

I won’t deep dive into the health benefits, but here are a couple:

1. improves digestive health & can help balance your gut flora or as the kids say today—your gut microbiome. 

P.S.  I am NOT a healthcare professional. Personally when doctors advise antibiotics for coughs and colds and things like that—I never take them. Antibiotics and things of that nature can kill ALL bacteria in your body—even the good bacteria. So be cautious of this. Always seek natural options first. Oh and duh—kraut is high in fiber—and we all need good amounts of fiber. If you have IBS or any stomach issues, I’d recommend sauerkraut. Fiber can help you to feel more full—which in turn can also help ya out with weight loss.

2.  It can boost your immune system with its high content of probiotics.

It’s also high in Vitamin C. With all of its probiotics, & antioxidants it will help lower cholesterol and reduce risk of heart disease. 

sauerkraut can be used for anything.

you can add it in:

• salads
• sandwiches
• soups and stews
• dips and spreads
• toppings

or just have it as a plain ole side!  enjoy!!!

go organic

You need fresh firm cabbage. Try your best to get organic. I have bought cabbage before that did not ferment well. When I added the salt it did not produce a drop of water. So getting a good cabbage, grown in good nutrient rich soil is key.

steps to make homemade sauerkraut

1. Cut the cabbage into thin slices. The thinner you slice, the easier it is for the salt to extract the water from the cabbage leaves.

2. Next, sprinkle salt over the cabbage. Basically, here’s the rule …you add 2% of the weight  of the cabbage in salt. Usually this is about 1-2 tablespoons of salt. YOU CANNOT USE IODIZED SALT—FOR ANY FERMENTATION.

Repeat after me; I CANNOT USE IODIZED SALT FOR ANY FERMENTATION. You can use Celtic Salt, Himalayan Salt, Kosher Salt, Sea Salt. It has to be natural salt.

3. Now once you have added the salt to the cut up cabbage, begin to massage the cabbage. This helps break it down and it begins to release water—creating the brine needed for the fermentation.

(Note: take off all your jewelry during this process, make sure your hands are clean-you don’t want any bad bacteria growing in your ferment)

4. Once you have massaged the cabbage and the water is extracted, cover the bowl for about an hour and let it rest.

1 hour later…

5. Pack the cabbage into a squeaky clean mason jar. If you are nervous about fermenting, you can always boil your mason jars in hot water to make sure they are sterile.

It is CRUCIAL that the cabbage is fully submerged in the brine to create an anaerobic environment—this basically means something happens where there is no air. If any cabbage is exposed to air, it can lead to mold or spoilage. 

6. Once the cabbage is tightly packed into the mason jar, use the outer leaves that you removed from the cabbage to cover the kraut. The brine will rise to the top. Then add your fermenting weight on top of the out leaves. Then set the lid on the mason jar. Don’t screw it all the way. You can see my video to see how loose it is.

7. Leave your kraut on the counter to ferment. I usually ferment for 10-12 days. Some people let their kraut ferment for four weeks! Warm temperatures in your house can speed up the ferment. Cooler temps slow it down. Store your jar in a cool, dark place, and check it daily to make sure the cabbage is submerged & doing well. As the cabbage ferments, you’ll notice bubbles forming and the cabbage turning a slightly translucent color. This is completely normal and a good sign that the fermentation is happening.

remember, the key to successful fermentation is patience and attention.

Ensure your cabbage stays submerged in the brine, and don’t be afraid to experiment with different vegetables and flavors. Adding spices like caraway seeds, juniper berries, or garlic can add unique flavors to your sauerkraut.

When you’re done with the ferment, remove the leaves from the top & refrigerate your kraut. Sauerkraut can last in the refrigerator about 6 months—the salt keeps it preserved. (Once refrigerated—screw the lid all the way on)

signs not to eat the sauerkraut

Any sign of spoilage is mold, weird smells—unpleasant odor, discoloration like pink, black or algae green. It should also maintain a nice crunch —if it’s slimy, toss it.

let’s get to the recipe for homemade sauerkraut

watch the video – sauerkraut & surrender