About the Recipe
This is my family's favorite version of homemade sauerkraut. Before we get started, let’s quickly chat about why lacto-fermented veggies are such a fantastic addition to your diet. If you’ve ever tried sauerkraut, kimchi, or traditionally fermented pickles, you’ve tasted the magic of fermentation!
Gut Health Boost: The real star of lacto-fermented veggies is the probiotics. These are friendly bacteria that help keep your gut in tip-top shape. Think of them as little helpers that improve digestion, support your immune system, and keep your tummy happy.
Better Nutrient Absorption: When veggies are fermented, it’s like they’re given a makeover that makes their nutrients easier for your body to use. This means you’re getting more vitamins and minerals from the same foods you love.
Easier on Digestion: Fermented veggies are like a pre-digested treat. The process breaks down some of the tougher bits, so they’re gentler on your digestive system. This can be great if you sometimes have trouble with digesting raw veggies.
Natural Preservation: Fermentation is a natural way to keep veggies fresh longer. No need for artificial preservatives or extra refrigeration—these veggies stay tasty and safe to eat for quite a while.
Enzyme Power: Fermented veggies are packed with enzymes that help break down food. This can make your digestion smoother and help your body absorb nutrients more efficiently.
Fewer Antinutrients: Some veggies have compounds that can block mineral absorption, but fermentation helps reduce these. So, you’re getting more of the good stuff without the interference.
Flavor Fun: Let’s not forget the taste! Fermentation gives veggies a tangy, unique flavor that can really jazz up your meals. It’s a delicious way to enjoy more veggies in your diet.
Lower Glycemic Index: If you’re watching your blood sugar, fermented veggies can be a good choice. They tend to have a lower glycemic index, which means they have a more gradual effect on your blood sugar levels.
So there you have it—lacto-fermented veggies are not just tasty, but they also come with a bunch of health perks that make them a fantastic addition to your plate. Enjoy!
Ingredients
1 med head of cabbage, shredded
1 cabbage leaf
1 ½ T sea salt
6 cloves whole garlic, peeled
1 T caraway seeds (optional)
1 bunch fresh dill (optional)
Preparation
1. Clean everything. No need to sterilize. Just wash utensils and surfaces with warm, soapy water and rinse well to avoid contamination with soap residues.
2. Remove any wilted leaves on cabbage. Then core and slice (or grate, but I prefer it sliced for a consistently firmer finished product) remembering to leave one nice leaf intact for the fermentation jar. I use a food processor to keep this really simple.
3. Transfer cabbage into a large bowl (glass or stainless steel, not wood) and sprinkle with salt. Using hands (or a mallet), begin mashing and/or squeezing cabbage to work salt throughout. The salt is important because it helps to pull juices out of the cabbage and inhibits the growth of pathogenic bacteria. Work the cabbage for about 5 mins, careful not to overwork if you want a crisp end product. After cabbage is somewhat limp and juices are present, add caraway, garlic and dill and mix well.
4. Pack the cabbage into widemouth mason jar(s) being sure to pack tightly as you go and being sure to include any liquid released in step 3.
5. You want to make sure the cabbage sits below the liquid. If you don’t have enough liquid, dissolve 1tsp sea salt in 1 cup water and pour over top of cabbage until it’s covered by 1” of liquid. Note: be sure to leave room (approx. 1-2”) at the top of the jar so contents don’t spill over. Place cabbage leaf on top of cabbage and press down firmly, covering mixture and preventing mixture from migrating up and out of the liquid. You can also use a smaller mason jar filled with stones or purchase glass weights. These accessories are nice and can keep the process simple but are unnecessary. A leaf works just fine.
6. Drape a thin piece of fabric (I typically cut a clean, old dish towel into squares that fits over the mouth of the mason jar) over the mouth of the mason jar and put the outside lid (metal circle part, not the interior section w the seal) over to secure fabric in place.
7. Now you wait! Depending on the temp of your house, your kraut may take anywhere from 3-10 days. Avg temp of about 70 degrees F will produce a good tasting kraut in about 5 days. Don’t keep fussing with it in the first few days. Fermentation is anaerobic (without air) process, so you want to keep it covered. I typically check it after 3 days for my preferred flavor. I like mine a little more, sour than my kids so I let batches for me sit longer than for my family. If, on day 3, it still tastes salty, I typically leave it for another 2-3 days and check it again. Be sure to keep leaf on top and kraut under water, fabric lid on top after each tasting. Note: you may see some brownish foam on top of the jar. This is good! It means proper fermentation is happening. Rest assured that if you mess up a batch, you’ll know. It will smell sooooooooo foul that you won’t even think of eating it. This has only happened to me once or twice and is rare. Fermentation smells a little stinky so don’t be deterred. One more thing to note, I have yet to encounter ANYONE ever becoming sick or harmed from making ferments so use this knowledge as confidence knowing that YOU CAN DO THIS!!!!