Sauerkraut Recipe and
How to Make Sauerkraut

A sauerkraut recipe is made from any type of cabbage.  Sauerkraut can give your body that friendly bacteria aka probiotics it needs in order to function properly especially when consuming cooked foods.

Learn how to make sauerkraut so that you and your family can enjoy the many health benefits that are associated with consuming this fermented food.

Sauerkraut is known for helping the immune system because of its ability to maintain intestinal flora and aiding with digestion.  It's a type of lacto-fermented vegetable dish that has been consumed for a very long time.

Unfortunately, most of the sauerkraut you will find in grocery stores these days have been pasteurized and will not contain any beneficial or friendly bacteria.

Therefore, making your own sauerkraut recipe at home may be necessary to receive the numerous health benefits of this very special food.   And it may also be more effective than the probiotics that you purchase at health food stores.

Basic Sauerkraut Recipe

Equipment:

  • Large Glass Jar, Ceramic Crock, or Food-Grade Plastic Bucket
  • Plate to fit inside jar, crock, or bucket
  • A Heavy Weight (sterilized rock, water filled glass jar, or water filled food-grade plastic bag)
  • Kitchen Towel to cover jar, crock, or bucket

Ingredients:

  • Organic Green or Red Cabbage (approximately 5 lbs of Cabbage)
  • 3 to 4 Tablespoons of Sea Salt, Himalayan Pink Salt, or Pickling Salt (no iodized salt)
  • Optional: Caraway Seeds, Spices, etc.

This is the basic recipe for how to make sauerkraut at home in your own kitchen.

There are also many variations and techniques to try, so you will never get bored of making lacto-fermented sauerkrauts - so have fun!

What is Sauerkraut?

Sauerkraut is packed with enzymes.

Enzyme rich foods help you to digest your meals.

You'll only need a small amount of sauerkraut for proper digestion of cooked meals.

You can experiment with different flavors or spices in your sauerkraut. 

Some suggestions are Juniper Berries, Red Chili Flakes, Coriander, and Cloves.

Instructions:

  1. Remove outer leaves of the cabbage and remove the core.
  2. Rinse cabbage in filtered water and chop or grate the cabbage.
  3. Add cabbage to a large bowl and sprinkle with salt.  Keep layering cabbage with salt until you use up all of the cabbage.
  4. Massage salted cabbage with your clean hands to help create liquid.
  5. Then pack into a glass jar, ceramic crock, or food-grade plastic bucket.
  6. Press really hard with clean hands or wooden spoon to help release more liquid.
  7. Make sure cabbage is immersed in the liquid.  Very Important!.
  8. Cover with a fitted plate and weigh down with a heavy weight of choice.
  9. Then cover with a good kitchen towel that prevents any dust, etc. from getting into the sauerkraut recipe.
  10. Ferment for 1 to 4 weeks in a dark place at a temperature of 65 to 72 degrees F.
  11. Then transfer sauerkraut to your refrigerator in glass jars covered with the sauerkraut liquid.  Only leave a 1 inch space of air in your jars and cap tightly. 
  12. Sauerkraut will keep for a few months.

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