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July 31, 2017

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Sauerkraut Recipe

31 Jul 2017

I am going to share my video and easy recipe to make homemade sauerkraut. 

 

Sauerkraut is high in nutrients due to the fermentation process. Fermentation is the process of microorganisms on the cabbage digesting the natural sugars present and converting them into carbon dioxide and organic acids. This process takes around 4 weeks but the actual preparation only takes 20 mins and costs less than a pound!

 

Sauerkraut fermentation creates conditions that promote the growth of beneficial probiotics, Most people are aware of the benefits of probiotics which include maintaining gut health, absorption of nutrients, detoxification and manufacturing of B vitamins and other nutrients (1). 

 

Having the right balance of gut bacteria is also important for good mental health and can have a positive effect on anxiety and depression (2,3)

 

During the fermentation process the CO2 makes the ferment airless and this encourages the growth of the lactic acid bacteria such as L plantarum who enjoy this condition and can exist in a highly acidic environment.

 

L plantarum becomes the dominant species of good bacteria after the first week of fermentation and it is this strain of bacteria that can be found in probiotic supplements and a variety of foods.

 

 

Sauerkraut Recipe

Total Time: 20 minutes preparation

Fermentation; 4 weeks total

 

 
INGREDIENTS:
 
  • Large shredded cabbage (red or white)

  • 2 tablespoons sea salt or pink Himalayan salt

 

DIRECTIONS:
 
  1. Slice large cabbage with knife or food processor until very fine. 

  2. In a large bowl, mix cabbage with salt until liquid emerges. Let stand for 10 minutes.

  3. Pack cabbage mixture into a large glass food container like a Kilner jar. Top with a quartered onion to fit inside the container, weighing it down. Cover container with a kitchen paper towel and secure with a rubber band.

  4. Place in a cool spot overnight. Check to make sure the sauerkraut is completely submerged in liquid. Check cabbage every other day for 2 weeks, skimming off of any scum that may form on the surface.

  5. Let stand for at least 4 weeks total. Then store in airtight container in the refrigerator for up to 6 months.

 

 

References

 

 

1.  http://journals.sagepub.com/doi/abs/10.1177/0115426503018006497.

2. http://www.tandfonline.com/doi/abs/10.1179/1476830515Y.0000000023. 

3. http://www.sciencedirect.com/science/article/pii/S0166223613000088

 

 

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