DIY Simple Sauerkraut

Simple Sauerkraut – A Probiotic Superfood

By Lisa

Learn how to make homemade sauerkraut in this step by step tutorial and transform the humble cabbage into a probiotic superfood.
This transformation takes place through lacto-fermentation, a process that preserves food, enhances its nutrition, promotes healthy digestion and enhanced immunity. Most store bought sauerkraut is pasteurized and no longer contain all these benefits.

Ingredients and Tools

1 cabbage
1 tablespoon sea salt (make sure your salt is noniodized)

Cutting board and knife
Large bowl
Wide mouth canning jar with metal lid or ceramic fermenting crock

Step 1

 

Remove outer leaves from cabbage and chop,
or grate with a food processor or box grater.

Step 2

 

Add shredded cabbage to a large bowl with 1 tablespoon sea salt.
The salt helps pull water out of the cabbage and inhibits any bad
bacteria from forming.

Step 3

 

Knead cabbage with your hands until its juices release.

Step 4

 

Use your fist to pack cabbage with its juices tightly into a wide mouth
canning jar. Press one of the reserved outer leaves into the jar to keep the
cabbage submerged in its brine.

Step 5

 

Cover the jar tightly and allow to ferment at room temperature for at
least 3 days – less if your kitchen is warm, more if cold.
Store in the refrigerator.

“Could it be that in abandoning the ancient practice of lacto-fermentation and in our insistence on a diet in which everything has been pasteurized, we have compromised the health of our intestinal flora and made ourselves vulnerable to legions of pathogenic microorganisms?”

Sally Fallon | Nourishing Traditio