Sauerkraut

While fermentation is the ancient practice of preserving foods, it has many benefits; one of which is promoting the growth of good bacteria. Fermented foods restore the balance of beneficial bacteria in our gut, and these bacteria are also important for a healthy immune system. One of the more common fermented foods is sauerkraut and it’s very simple to make at home.

Ingredients

8 cups red or green cabbage, grated (keep outer leaves for later)

 2 tbsp pink rock salt 

1 small beet, finely shredded

3 whole carrots, finely shredded

3 tbsp fresh ginger, grated

3 tbsp fresh turmeric, grated

2 cloves garlic, minced

Method 

Sterilize some mason jars; I just sit them in clean sink and pour boiling water over the jars and lids, then let them dry completely.

Add finely grated cabbage to a large mixing bowl and top with 2 tbsp pink rock salt. Wash hands really well and massage cabbage for 5 minutes. The cabbage will soften and release water which is what you want.

Add shredded beet, carrot, ginger, turmeric, and garlic and massage another 5 minutes until thoroughly combined. Add some more salt if needed.

Spoon the mixture into sterilized jars and press down firmly to pack. There should be enough liquid from the massaging to rise up and cover the vegetables. Fold up left over cabbage leaves and use as a weight to push vegetables under liquid.

Place on lid loosely and put jars on a plate on kitchen bench. There may be spillage which is why I suggest a plate. Try to place in a warm spot to help fermentation along, but keep out of direct sunlight.

Fermentation can happen as quickly as 2 days in summer, or 5-7 days, perhaps longer. The sauerkraut should taste tangy and the vegetables still firm. If there is white mold on cabbage leaves weighing the mixture down, just scrape off but if mold is dark or coloured, and if it smells off then discard and try again. Sterilization is really important in fermenting foods.

Once it has fermented secure lid and keep in fridge for 3-6 months.