I’ve loved sauerkraut ever since I lived in Germany, but have only been making it myself for a few years. It is easy, tasty, and the natural probiotics are so good for my family.

My kids don’t love it, but I can usually convince them to have a bite or two before meals, the best time to consume fermented foods. The beneficial bacteria in fermented foods like sauerkraut is great for digestion and has been known to particularly help those with food allergies.

Since most of our immune system lives in our gut, it’s a good idea to keep things happy down there. Sauerkraut is an inexpensive way to do that.

Sauerkraut
adapted from: Nourishing Traditions
-1 medium head organic cabbage
-3/4 tablespoon fine sea salt
3-4 tablespoons whey (this helps the process along, but isn’t strictly necessary)

Quarter and core the cabbage, reserving a few outer leaves, then shred it in your food processor, or finely slice with a chef’s knife.

Place shredded cabbage in a large bowl and sprinkle with salt and whey. (I find it easier to use a really big bowl so I have less cabbage flying around my kitchen during the next step.)

Then the fun part: pounding. You can use a dedicated wooden sauerkraut pounder, (yes, there is such a thing and I got mine on Amazon) a potato masher, or large wooden spoon. Beat up the cabbage until juices start to release, or for about 10 minutes.

Once sufficiently pounded, use a wooden spoon to press the cabbage (you want as little air in the jar as possible) into a quart-sized mason jar. When the jar is almost full (within an inch or so from the top) take a few pieces of cabbage leaves and press down on top of the shredded cabbage until liquid rises over the leaves. This creates a nice little liquid seal for the fermentation and helps to prevent mold.

Now seal the jar snugly, but not too tightly, and place in a shallow bowl or tray on your counter. Keep an eye on it for a minimum of 7-10 days. Vegetables ferment more quickly in warmer conditions, so the given time is usually good in warmer months. It could easily take longer in a cool kitchen. When you think it might be done, just taste a bit.  If it’s still really crunchy and green it probably needs a bit more time. (FYI: traditional sauerkraut fermented in a crock or barrel is allowed to ferment for weeks or months.)

The longer it ferments the softer your final sauerkraut will be.  My kids like it better when it’s softer, but it’s all about what tastes good to you.  The jar might leak a little (a sign your wild yeast is doing it’s job and fermenting) and that is a good thing. I check the pressure on the lid once a day or so and relieve it if it seems really tight. Don’t let out all the pressure, just a little.  At this point you can eat the kraut, but it tastes a lot better after spending some time in the fridge. I  like to let it age for at least two weeks for the best flavor. And remember not to cook the kraut if you want to preserve the probiotic goodness. Heat kills the beneficial bacteria.

Do you ferment anything? I’d love to read about your adventures in the comments. 🙂

~Elizabeth