Simple Sauerkraut

Simple Sauerkraut your Good Gut Bugs will Love!

Sauerkraut is simply fermented cabbage rich in fibre, vitamins, minerals and beneficial probiotics (friendly bacteria that are also found in other fermented products such as yoghurt and kefir). Probiotics can provide us with powerful health benefits and the fermentation process produces enzymes which help to make foods easier to digest and increases the ability of our gut to absorb vitamins and minerals in foods.

This fermented food is really so simple to make there is no need to buy it pre-made - in most cases, shop-bought sauerkraut will be pasteurised which kills the beneficial probiotics!

INGREDIENTS

• 1 medium white/green cabbage
• 1 tbsp salt

Optional Spices

• 1 tbsp fennel seeds / black peppercorns/ coriander seeds/ cumin seeds

METHOD

• Wash the cabbage. Remove the outer cabbage leaves whole and set aside.
• Finely shred the remaining cabbage using a sharp knife or food processor.
• Combine the shredded cabbage with the salt (and spices if using) in a large glass or wooden bowl and leave to sit for 10 – 20 mins to allow the salt to draw out some of the juices.
• Use your hands or a flat-ended rolling pin to massage and pound the vegetables to really get them soft and juicy.
• Into the bottom of a sterilised 2-litre glass jar (e.g. a Kilner Jar or similar) transfer handfuls of the cabbage. Using your fist, pack it down firmly until the juices are released.
• Continue packing the cabbage down tight until all the mixture is compact in the jar and the juicy brine has covered the top.
• Wedge the gap at the top of the jar between the shredded cabbage mix and the lid with the rolled up outer cabbage leaves. This will keep it compact while leaving room for expansion.
• Seal the jar lid and leave on a plate, undisturbed, at room temperature, for at least three days. Keep the jar away from direct sunlight, to start the initial fermentation process. After that, the longer you leave it, the better and more mature and sour the flavour.
• Store in the fridge once the desired taste is reached. Transfer to smaller glass jars for easier storage.
• Enjoy!
• Once this batch is eaten, you can save any remaining brine and add it to your second batch of cabbage at the start of the fermentation process to give it a kick-start.