How to make fresh Sauerkraut
At Zing Wellbeing we talk a LOT about gut health. Gut health plays a critical role in overall wellness, impacting numerous bodily functions and contributing to various health outcomes.
We have our created meal plans and recipes to place a large focus on gut health and as well as the meal plans and recipes supporting you to have a healthy gut.
How to make your own Sauerkraut
Plain old fashioned sauerkraut is always the easiest place to start when you begin your fermenting journey. It is so easy in fact that all you really need to source is a cabbage.
There are varying species of naturally occurring bacteria on cabbage leaves which make it the perfect fermenting vegetable. These include some of the common bugs seen in probiotics such as Lactobacillus species.
For the little guys to do their job they need an anaerobic environment, which is why we seal the cabbage in a jar.
Over time, the bacteria produce carbon dioxide and the acidic environment means that only the good bugs survive. These are the ones that we want to colonise our gut.
Ingredients
- 1 cabbage head of your choice
- Juniper berries
- Himalayan crystal salt (fine)
- Jar with clip lock lid with a rubber seal
Method
Slice cabbage roughly. Add 3-4 handfuls of salt to start.
Strongly massage the cabbage with your hands until it starts to get soft and break down. It should start to leak a watery substance. If it is not softening after a few good squeezes, add more salt (you can also taste your cabbage to determine if it needs more salt or not).
When the cabbage is soft, floppy, and wet, mix in your juniper berries or any other spice you like. Some ideas include black peppercorns, fennel seeds or something adventurous like spirulina powder.
Start to pack it tightly into a glass jar with a clip lock lid and a rubber seal. Fill your jar with 5cm of space at the top.
Check it daily and refrigerate when it gets to your desired taste in order to halt the fermentation process.
