Homemade Sauerkraut- A Natural Probiotic

Homemade Sauerkraut- A Natural Probiotic

I am OBSESSED with eating homemade sauerkraut which is a natural probiotic! Why am I so obsessed? Well not only does it taste delicious, it is a fermented food with natural probiotics that help keep your gut healthy. And why do we want a healthy gut? Because then that means our immune system is healthier. A healthier gut also means food is being digested better and quicker which aids in maintaining a healthy weight.

Sauerkraut is nothing new to you if you are Polish; I grew up with this being part of many meals. My mom and my relatives would make their own all the time. You can also purchase in the store but they do add vinegar as a preservative so I definitely recommend making it at home if you can.

Before we get into the recipe, let me give you guys some background on the benefits of probiotics-

The Basics-

-Help with food digestion
-Reduce depression
-Reduce circulating cortisol (stress hormone)
-Reduce anxiety
-Support healthy aging

More detailed info-

-Manufacture B-complex and Vitamin K
-Balance PH
-Break down polyphenols (micronutrients packed with antioxidants), flavonoids (found in all fruits & veggies) and glucosinolates (natural components found in certain veggies) for absorption
-increase absorption of minerals

Ingredients

*This recipe is for two 1 liter/32 oz jars

Cabbage (1 head)
Carrots (2) (optional but adds nice taste)
Salt (2 full tablespoons)
Mustard Seeds (1/4 teaspoon)

1 liter/ 32 oz Jar (2)
4+ liter aka very large Jar (1)
Water bottle
Plate or Plastic lid that can fit into the larger jar

Boiled Water (1 cup)
Salt (1 teaspoon)

Instructions

Save those jars!! If you buy anything in a jar, I recommend you start saving them for your sauerkraut. You can also purchase jars. You will need at least two 32 oz jars like these here or here. I would recommend against the mason jars because I have noticed their lids rust pretty easily.

Then you also need one super large jar or glass canister. You don’t need to worry about the lid here and a wider opening is more ideal. Some I would recommend are these or these.

1. Shred the whole cabbage head. Use a mandolin like this one or this one.
2. Shred carrot on box grater.
3. Mix cabbage, carrots and 2 tablespoons of salt in a large bowl with hands. Mix well so cabbage releases juices.
4. Add mustard seeds to bottom of the larger jar.
5. Add in cabbage mixture (with any liquids/juices) and pack in well into the jar. This is important. You do not want air in the cabbage and you want the juices to come up to the top. You need the cabbage fully covered in it’s juices. If there is not at least one inch of liquid above packed cabbage then pour in the boiled hot water mixed with 1 teaspoon of salt.
6. Once there is at least one inch of liquid over the cabbage and it is packed in tight, put the plate or lid off a tupperware on top of the cabbage inside the jar.
7. Next fill your water bottle with liquid and place on top of the lid or plate to weigh it down. You can use anything heavy that will fit, I use a water bottle because I usually have one handy.
8. This will need to sit in the large jar for about 5-7 days at room temperature. Once a day I recommend taking a fork and pressing down on the cabbage to make sure there are no air bubbles in there. (Most people don’t do this but it ensures your cabbage ferments properly, you don’t want it to start to go bad.)
9. After about a week, you can transfer the cabbage into the smaller jars and put in the fridge. It is now ready to eat!
   
   I love the taste of sauerkraut on it’s own but if it’s not your favorite thing, I recommend adding it to a leafy green salad or drizzling pumpkin or toasted sesame oil on it and adding in pumpkin or sunflower seeds.
   
   Hope you all enjoy and stay gut healthy!!