Makes 1 large jar
Sauerkraut is a basic ferment rich in probiotics making it amazing for our gut health, it’s super simple to make and doesn’t cost you an arm and a leg like some store bought ones!!
So for me after our mental health first and foremost is our gut health (our micro-biome)!!
We are made up of bacteria, for every 10 cells in our body 9 of those are bacteria so when you are eating food your either choosing to feed and populate your ‘good bacteria’ or choosing to feed and populate your ‘bad bacteria’…
The integrity of our gut health directly correlates with our general wellbeing, with around 70% of our immune system residing in our gastointestinal tract along with approximately 95% of the production of our serotonin ‘happy chemical’ taking place there also.
Our gut health is direct to the health of our sleep, mood, skin, allergies, detoxification, digestion and absorption, boosts cancer fighting antioxidants, decreases inflammation as well as helps kill of free radical damage and more… now let’s get fermenting.
Ingredients:
1 cabbage organic
1 tbs salt - pink, sea… good quality salt
2 tsp caraway seeds
Method:
Ensure your hands are clean and your jar is sterlised.
Pull off outer cabbage leaves and put 2 leaves aside, cut around the cabbage to remove the core and put aside.
Roughly chop cabbage then add into thermomix or food processor add the salt and caraway seeds, you may need to half at a time - half the cabbage, half the salt and half the caraway seeds. Put the thermomix on reverse (blades) and turn to speed 4.5 for approximately 10-15 seconds, use the spatula to move the cabbage around in the thermomix and scoop into bowl, if your using a food processor pulse to chop .
You don’t want to puree the cabbage just chopped into small pieces.
Start packing your jar with the cabbage mixture, while firmly pressing down the cabbage to remove any air and submerge the cabbage in liquid, do this until the jar is full. If your hand doesn’t fit in the jar use a tamper or the end of a rolling pin to press the cabbage mixture down until submerged in the salty liquid from the cabbage. NB. the salt draws the liquid out of the cabbage leaves as the cell walls of cabbage are broken down in the thermomix.
Use the outer cabbage leaves to place on top of cabbage mixture and then place the core on top closing the lid of the jar, this will press the outer leaves down and keep the mixture submerged.
Place out of direct sunlight on your bench top and allow to ferment for 10 - 30 days depending on the temperature - ideal temperature is 21 - 23℃ this means in summer if your house is warm the fermentation will happen faster and slower in winter or if your house is cooler. You will also need to check your sauerkraut every few days to ensure it stays submerged under the liquid, you may need to press it down again.
Allow to ferment to your taste preference - you will know once fermentation has taken place by tasting some sauerkraut, it should be tangy/sour/pickled in taste, once your happy with the taste remove outer leaves and core and discard and store sauerkraut in the fridge for up 3 months.
Fermentation will naturally happen faster in summer if your house is warm and slower in winter if your house is cool.
NB: While it's fermenting, you may see bubbles coming through the cabbage or foam on the top; these are all signs of a healthy, happy fermentation process. The scum can be skimmed off the top either during fermentation or before refrigerating. If you see any mould, skim it off immediately and make sure your cabbage is fully submerged; don't eat mouldy parts close to the surface, but the rest of the sauerkraut is fine. Sauerkraut can be stored for several months.
Always try to choose a cabbage that is fresh and juicy and free from sprays and pesticides.
Enjoy x
