Homemade Sauerkraut is a wonderful way to receive good nutrients from lacto-fermentation. Lacto-Fermentation is a food preservation process that has been used for thousands of years. There are many great reasons to eat fermented foods. The chief reason is to provide healthy bacteria for your gut. We wipe out our good flora with antibiotics and chlorinated water. This is one way to help replenish our system.
- 1 medium sized head of cabbage
- 3 tsp of salt
- filtered water (or whey if you have it)
- Chop or shred cabbage and sprinkle with salt.
- Pound with a pestle or potato masher until cabbage is softened and begins to release its juices (usually about 10 minutes).
- Place cabbage in a container with its juices.
- Add water and/or whey (if needed) until cabbage is completely submerged. You will need to use a lid that is smaller than the top of the container so that you can weigh it down. You can also use a plate. It is very important that the cabbage does not touch the surface so that no yeast and bad bacteria will grow. I used a smaller lid weighted down by a glass container filled with water. Cover with a cloth or plastic wrap with a few holes poked in it to release fermenting gasses.
- Let ferment on your counter top (during winter) or a room around 70F for 5 days (More if desired. Some let it ferment for 4 weeks or more).
- I then move my sauerkraut and liquid into jars, seal, and put in the refrigerator or basement. Use within 4-6 weeks.
Place cabbage in a container with its juices. Add water and/or whey (if needed) until cabbage is completely submerged. You will need to use a lid that is smaller than the top of the container so that you can weigh it down. You can also use a plate. It is very important that the cabbage does not touch the surface so that no yeast and bad bacteria will grow. I used a smaller lid weighted down by a glass container filled with water. Cover with a cloth or plastic wrap with a few holes poked in it to release fermenting gasses. See picture below:
Let ferment on your counter top (during winter) or a room around 70F for 5 days (More if desired. Some let it ferment for 4 weeks or more). I then move my sauerkraut and liquid into jars, seal, and put in the refrigerator or basement. Use within 4-6 weeks.
Variations: Add shredded carrots, carroway seeds, and/or shredded apple.
Troubleshooting:
- White Substance: If a white substance is found in your water, simply skim it off the top. This is common when the cabbage touches the surface. It is kahm yeast.
- Colorful Mold: it’s dangerous. Throw it all out.
- Slimy: too much growing in it because of not enough salt. Discard.
- Soft and Mushy: Often, this is caused by too much heat.
