Homemade Sauerkraut

A probiotic food packed with a lot of health benefits 

The name of this food item comes from the words ‘sauer’ (sour) and ‘kraut’ (cabbage). Albeit you may feel from the name that sauerkraut originated in Germany; yet it has its roots in China, where cabbage was fermented in rice wine 2000 years ago.

A renowned and traditional lacto-fermented vegetable, sauerkraut is prepared from thinly sliced cabbage and salt. Like any old fashioned homemade food, sauerkraut can be prepared by multiple methods with a variety of ingredients. Irrespective of whether you add a secret ingredient to your homemade sauerkraut or keep it basic, kraut rings in a slew of health benefits. For the simple reason … that sauerkraut is replete with probiotics, vitamins, fibre, and minerals - which can contribute to better digestion and a stronger immune system. Additional benefits which consumption of sauerkraut promise are a healthy heart, stronger bones, and weight loss.

HEALTH QUOTIENT OF SAUERKRAUT

Sauerkraut contains – 

• Vitamins A, C, and K
• Phosphorus
• Potassium
• Magnesium
• Iron
• Folate
• Fibre 
• Carbs
• Calcium

BENEFITS OF CONSUMING SAUERKRAUT

• High in folate so alleviates hearing loss, gum diseases, heart diseases and strokes; and promotes cell division and DNA production
• Good for the brain
• Prevents diseases related to bladder disorders, liver problems and skin issues
• Reduces the risk of cancer
• Is packed with vitamins which make it anti-inflammatory and enable it to promote eye health 
• Pushes weight loss
• Strengthens bones
• Boosts immune system

CUES FOR MAKING GOOD SAUERKRAUT

Albeit kraut-making methods may differ from household to household yet a few common pointers to keep in mind when converting fermented cabbage into sauerkraut at home include -

1. Always select fresh cabbage. Remember the golden rule - The better your ingredients, the better the finished product will be
2. Use the traditional ingredient – salt; as it increases shelf life, texture, and flavour of sauerkraut. But yes you can customize the amount of salt basis your personal taste preference. Experts recommend – one to three tablespoon of salt per litre of water. Do select the right salt; say for instance - celtic sea salt. For those that wish to abstain from using salt for health reasons, there are many salt-free sauerkraut versions also available 
3. Creating an anaerobic environment is a must in the sauerkraut-making process. This necessitates completely submerging the cabbage underneath a brine to facilitate proliferation of the lactic acid bacteria. 
4. Be patient and allow the process time. Providing sauerkraut with a lower temperature and longer fermentation time can develop and enhance the flavour and texture. Experts suggest a  two-week fermentation period

NECESSARY TOOLS FOR PREPARING SAUERKRAUT

Basic tools like a good knife, container for fermenting, a fermentation weight, and some sort of lid with an airlock is all that you need to get started.

BASIC RECIPE – HOMEMADE SAUERKRAUT

Foodism brings you the basic homemade sauerkraut recipe which utilizes the slicing, pounding and kneading method. Other methods comprise – Weighting and pressing kraut in a crock; and whole cabbage heads with brine

Once you've mastered the basics, you can vary this recipe by adding other vegetables, herbs, and spices. 

Ingredients –

Medium Head of Cabbage - One

Sea Salt – One to Three Tablespoon

Method –

• Chop or shred the cabbage and sprinkle the salt.
• Knead the cabbage with clean hands for 10 minutes, until there is enough liquid to cover
• Stuff the cabbage into a quart jar, pressing the cabbage underneath the liquid. If required add a little water to completely submerge the cabbage
• Cover the jar with a tight airlock lid
• Culture at a room temperature of preferably 60-70°F for at least 2 weeks until the desired flavour and texture are achieved. Burp the jar daily to release excess pressure
• Once the sauerkraut is ready, put a tight lid on the jar and move it to cold storage 
• With time the sauerkraut's flavour will continue to develop

Suggested Variations –

1. For a different flavour add caraway seeds (as per your taste)
2. Prior to culturing, you can also mix one part other vegetables or ingredients (shredded carrots, apples, zucchini, etc.) with five parts cabbage to vary the recipe

THE BEST WAY TO EAT SAUERKRAUT

• Add to a bowl of slightly cooled soup in order to keep the probiotics active
• Eat it as a simple side condiment 
• Top poached eggs
• Sprinkle it on the top of your avocado toast
• Top your favourite burger
• Sprinkle it on a crunchy salad
• Add to tacos

TIPS FOR BUYING SAUERKRAUT

1. Opt for an unpasteurized product that does not have vinegar
2. Check the sodium (salt) content
3. Check the sugar content

So go ahead and cull the gut benefits from sauerkraut, by consuming a tablespoon daily. Doing so will boost your digestion and stall constipation as sauerkraut is low in calories and high in fibre.

But hey, don’t overdo it … As sauerkraut has high levels of histamine which may cause intolerance.