Choose the right container to ferment the cabbage

The use of cabbage (brassica oleracea) as a food antedates known re­corded history. Sauerkraut, a product resulting from the lactic acid fermen­tation of shredded cabbage, is literally acid (sour) cabbage. The antecedents of sauerkraut differed considerably from that prepared at present. At first the cabbage leaves were dressed with sour wine or vinegar. Later the cabbage was broken or cut into pieces, packed into containers, and covered with verjuice (the juice expressed from immature apples or grapes), sour wine, or vinegar. Gradually the acid liquids were replaced by salt and a spontaneous fermentation resulted. Advertisements: one may speculate that sauerkraut manufacture comparable to the method used today developed during the period of 1550 to 1750 a.

Our special polish fermenting crockpots do two good things: the weights inside keep the cabbage submerged they have a deep rim or flange at the top for the lid to rest in as vegetables ferment, they release carbon dioxide, which – in a fully sealed container – must be released manually. Instead, in this pot, filling the flange by two-thirds with water creates a one-way seal, called the ‘water moat’ method. Air and anything in the outside environment is prevented from entering the pot, yet carbon dioxide that builds up inside the pot can escape. If you do keep the lid closed during the first few weeks of fermentation, the environment will stay completely anaerobic as the carbon dioxide displaces the air, reducing the risk of mould growth even further.

Store-bought sauerkraut can be good for you as long as it's free of added sugars and preservatives. "it's important that the sauerkraut is, in fact, fermented. The best way to ensure you're consuming fermented sauerkraut is to check the ingredient label," cannon says. "if vinegar is listed on the ingredients list, it's not fermented. " the only ingredients in sauerkraut should be cabbage, salt, and other natural spices and herbs. "an important point to note is that live probiotic bacteria is destroyed with heating ," ngai says. "choose refrigerated sauerkraut instead of pasteurized (heat-treated) varieties you see on the shelf. ".

The ideal container for making raw sauerkraut would be an opaque crock with straight sides. If it has a lid that fits inside it, even better. Straight sides would allow the lid, or ideally-fitting plate to sit inside pressing down on the cabbage. It would need to be large enough to cover the surface but small enough to slide freely up and down. In the old days, i'm told, people set a rock on the plate to keep it weighted down. You can use any glass or crockery container you have available as long as you keep it covered or in a dark place.

Pack tightly and cover the cabbage

1) ensure your mason jar is totally clean by sanitizing or washing it in hot soapy water. 2) set aside one piece of cabbage that's slightly larger than the mouth of the mason jar (this is what we'll use to cover the rest of the cabbage). 3) slice the rest of the cabbage thinly. Aim to make each piece similar-sized, so they all ferment at the same speed. 4) place the sliced cabbage in the jar, pressing it down tightly to cram as much in as possible. Fill up to the neck of the jar. 5) dissolve sea salt in water to create a brine.

In a large bowl, combine cabbage and salt. Massage the cabbage with your hands until it is limp and has released plenty of liquid, about 5 min. Pack cabbage and its liquid into a clean 1 l mason jar, pressing the cabbage to submerge it in the liquid. If the liquid doesn’t cover it, add filtered water to cover. Place the lid on the jar and place the jar in a shallow bowl, in case of overflow. The next day, loosen the lid of the jar to release any built=up gases, then close tightly and shake (this will prevent any mould from developing).

1. Remove the outermost leaves of the cabbage, cut it into quarters and shred cabbage finely (use a mandolin to do this if you know what’s good for you ;)). (discard the core, or trim it and eat it – it’s very tasty and good for you!). Grate the carrots. 2. In a large silver bowl, place cabbage, carrots, 2 tbsp sea salt and 1 tbsp sugar and scrunch and knead it together really well for the juice to be released from the cabbage (4-5 min). You don’t want it to be super juicy, just enough to cover the lettuce when you really pack it down in a jar.

The fermentation of sauerkraut involves the action of lactic acid bacteria, which break down the natural sugars in the cabbage. This process creates an acidic environment that inhibits the growth of harmful bacteria, preserving the cabbage and giving it its distinctive sour flavor. Fermentation typically takes 2-4 weeks, depending on factors such as temperature, salinity, and personal taste preferences. Preparation: first, the cabbage is shredded into thin strips and mixed with salt. Packing and fermentation: the cabbage-salt mixture is packed tightly into a fermentation vessel, like a glass jar or ceramic crock, allowing the salt to draw out water from the cabbage, creating a brine.

Temperature range needed for fermentation

So, make it your goal to ferment for the full 3 weeks if your fermentation temperature is in the ideal range of 65-72° fahrenheit (18–22° celsius). This may require a bit of patience that may require some “growing into” time. When i teach my workshops, i have people open their sauerkraut on day 7 and taste. If they like it, put it in the fridge. Then, with the next batch they make, ferment it for two weeks. Taste and evaluate. If it is too salty, there is not enough tang or if it is too crunchy, let it ferment longer and try it in another week.

Sterilize any equipment you will be using for fermentation, especially the jars (we prefer using mason jars or these weck jars that are about 850 ml ). It is extremely important that everything is sterilized to allow for proper fermentation. Do so easily by pouring boiling water over clean jars and lids and drying completely. Let come back to room temperature before adding ingredients. Add finely grated cabbage (we used our mandolin ) to a large mixing bowl and top with 1 ½ teaspoons sea salt (or the lower end of the suggested range if making a different batch size).

Last week my husband needed some jars for cooking purposes. Tesco sell jars for somewhere around ?3 each. However they also sell large jars full of sauerkraut for ?1 each. Which means that last weekend we had an awful lot of sauerkraut to try and get through. I’m not a great fan of sauerkraut, which is a pity because most of the taste comes from the action of bacteria. Not just one bacteria either, but a whole range of different species are involved in the fermentation process. The bacteria don’t even need to be added to the sauerkraut, as they live naturally on the cabbage leaves.

How to make sauerkraut

Raw sauerkraut is simply a type of fermented cabbage that has two ingredients: cabbage and salt. Fermentation of cabbage also requires just three little things: time, room temperature, and low light. How can this two-ingredient food be so powerful? it’s all in the fermentation process!  when the natural microbes like bacteria on the cabbage begin to break down the cabbage, many beneficial compounds are formed. Fermentation is the process where enzymes and microorganisms break down food into more digestible nutrients and compounds. The main microorganisms on cabbage are called lactobacilli bacteria, which are on the surface of all living things.

Sauerkraut, a form of fermented cabbage, has been popular throughout central europe for hundreds of years. Sauerkraut combines one of the healthiest foods there is (cabbage) with one of the most beneficial and time-honored food preparation methods ever used ( fermentation ). According to the institute for integrative medicine at the university of witten in germany, sauerkraut is one of the most common and oldest forms of preserving cabbage and can be traced back as an important food source to the fourth century b. C.

In this article, we’ll look at whether the evidence supports these potential benefits and discuss any risks to consider. As well as containing nutrients such as fiber, vitamins a, b, c, and k, and a range of minerals, “live” sauerkraut also has a variety of probiotics. Probiotics are bacteria that scientists have shown can benefit your health. At zoe, we know how important a happy gut is for a healthy life. In fact, zoe scientists have identified 15 “good” bacteria that are associated with better health and 15 “bad” bacteria that are linked to poor health measures. With our at-home test , you can learn more about the bacteria in your gut microbiome and what foods to eat to boost the “good” bugs.

A comprehensive, step-by-step pictured tutorial on how to make sauerkraut that is  incredibly healthy and delicious!  making your own fermented homemade sauerkraut is super easy, requires minimal prep work, and the rest is just a waiting game! sauerkraut is in my blood. Being from germany and raised by a health-conscious mom, i ate this stuff on a regular basis. In germany sauerkraut is eaten fresh or cooked in a wide variety of dishes; everything from casseroles and soups to salads or alongside meats and sausages. Raw fermented sauerkraut was always readily available in our local health food stores. My mom and i regularly went to our local reformhaus and in the refrigerated section was a large vat of fresh sauerkraut where we could scoop out as little or as much as we wanted into the bags provided.

SAUERKRAUT RECIPE: HOW TO MAKE SAUERKRAUT

Once you get this base recipe and method down, i highly recommend playing around with added spices and flavorings to customize your sauerkraut! if you’ve seen the boutique krauts and kimchi popping up in stores you’ll see many varieties from more traditional flavors like caraway and cumin seeds to ginger, turmeric and beet. Pick and choose added spices, herbs and flavors based on what appeals to you and add them to the jar first before adding the shredded cabbage. I personally love fresh turmeric, garlic, peppercorns and some caraway or fennel seeds in mine!.

Don't use metallic utensils or bowls when making fermented cabbage. The metal reacts with the acid from the cabbage, causing your sauerkraut to taste like metal. Fermenting weights really help with keeping the cabbage submerged in to the brine so if you have them, definitely use them! if you don't own fermenting weights set aside a cabbage leaf when you first start. Once the shredded cabbage is bottled, place the reserved cabbage leaf on top to keep the cabbage from floating to the surface. You can use this recipe to make red cabbage sauerkraut by swapping purple cabbage for the green cabbage.

Enjoy this delicious bavarian-style sauerkraut recipe made with caraway seeds. In this step-by-step recipe, you will learn to make old fashioned sauerkraut with caraway seeds in a mason jar. If you are new to fermentation, this is one of the best and easiest recipes to get you started.

This homemade sauerkraut recipe is inspired by my ukrainian upbringing and deep love for fermented food. This minimal ingredient, minimal prep method is the same exact one my mom and grandma would used back in our village. The only exception? we used to make a gigantic batch in a wooden barrel to have on hand for the cold winters. Did you know? ukrainians love to add carrots to sauerkraut for the slight sweetness. This isn’t typical for other cultures, so the choice is really up to you.