Lacto-fermented Sauerkraut

Fermented foods are considered ‘alive’ and each has its own strain of bacteria. In order to effectively feed your microbiome (all the bacteria found in and on our bodies) it’s important to include a variety of fermented foods in your daily diet.

With at least 400 species of bacteria existing in the colon, probiotic-packed foods such as these help the good bacteria to flourish, reducing undesirable bacteria and improving wellbeing by increasing immune function, encouraging digestion and the assimilation of nutrients, improving vitamin syntheses (especially vitamin K, niacin and biotin) and promoting the absorption of minerals such as calcium.

Sauerkraut could perhaps be one of the most vital things you could add to your diet because to nourish your gut, is to nourish your body and mind.

This recipe is taken from Mila’s Meals: The Beginning & The Basics. By Catherine Barnhoorn

INGREDIENTS

(t. = teaspoon; T. = tablespoon, C. = cup)

  • 1 t. cumin seeds
  • 1 t. caraway seeds
  • ½ C. filtered water
  • 1 cabbage, washed & shredded (save 3 big leaves)
  • 1 T. Himalayan or sea salt, ground

METHOD

  1. Place the seeds in ½ cup filtered water to soak.
  2. Shred the washed cabbage in a food processor then place in a large bowl.
  3. Sprinkle the salt over the cabbage and start rubbing! After 10 minutes of massaging the salt into the cabbage you will notice a lot of juice being released. This is good!
  4. Mix in the seeds.
  5. Transfer the cabbage to sterilised glass jars and pound down to release any air bubbles. If the cabbage is not submerged in its own juice, add some of the seed soak water and additional filtered water.
  6. Place the big cabbage leaf over the shredded cabbage to hold it down.
  7. Put the lid on and leave the jar in a cool, dark cupboard.
  8. Every day for the first three days open the jar and pound down the cabbage again. If there is liquid spilling out the top, that’s okay (good in fact). Just clean it up.
  9. Leave the jars in a cupboard for 10 – 21 days to allow the fermentation to develop. (Fermenting will go quicker in summer when the ambient temperature is higher.)
  10. Once your sauerkraut is ready to eat it must be transferred to the fridge.
  11. Sauerkraut can be stored in the fridge for up to 6 months.

Disclaimer: This recipe book has not been endorsed by AFSA – all new products need to go through a detailed screening process for us to award the Seal of Approval.