Thursday, February 8, 2018

Simple Sauerkraut

Kraut, or cabbage, is a traditional food in many parts of the world. Sauerkraut is raw, finely sliced or shredded white or red cabbage, which is then lacto-fermented in salty brine, by wild bacteria and yeasts, naturally present on the cabbage leaves. It is therefore ideal to use organic or home-grown cabbage. The final product is full of good bacteria (probiotics), full of fibre (prebiotics), and a good source of vitamins such as C, B and K. Cabbage is also a good source of glutamine, an amino acid which helps to heal and seal the gut lining. Good amount of sulphur compounds support healthy liver detoxification.  The only people, not to be advised to eat too much of aged and fermented foods such as this cabbage, are those with severe histamine intolerance. For the rest of us it is a quick, tried and well-tested way how to re-establish and re-balance our gut microbiom. If you've never had any, starting to eat sauerkraut after longer period of time, or have digestive issues, do start very very slowly. Literally few shreds or a teaspoon of juice are enough per day for the first week.

You will need 


· Small head of healthy cabbage, ideally hard Winter variety

· Natural crystal salt

· One larger glass jar, well washed and sterilised with hot water

· One smaller sterilised jar, which just fits into the large one

· A large bowl



· Remove several outer leaves and the core.

· Slice very thinly using knife, mandolin or shredder.

· Place the first layer (2-3 handfuls) into the bowl, salt the top generously.

· Repeat until all the cabbage is used.

· Cover with clean napkin and leave to stand for about 30 minutes.

· Mix everything and keep pressing with your fists to release the juices.

· Fill the larger jar, keep pressing the cabbage well, do not leave any air pockets!

· Fill the smaller jar with water and push inside, cover with clean cloth or plastic.

· Leave to stand in cooler, dark place.  Not too cold! About 16C, bottom kitchen cabinet if your house is not overheated.

· Check every odd day to make sure all the cabbage is well-covered with brine.

· Ready to eat from day 5 but ideally after 3 weeks, as you will get different strains of bacteria.

· After 3 weeks keep in the fridge.

Photo recipe

Bubbles will appear after few days...

Feel free to experiment with other veggies!