Homemade Probiotic Rich Sauerkraut Recipe

Sauerkraut Recipe

1. Prepare the Cabbage:

   Remove any damaged or wilted leaves. Rinse the cabbage under cold water and pat it dry with a clean towel.

   Cut the cabbage into quarters and then thinly slice each quarter. You can also use a mandoline slicer for even thinner slices.

   
   

2. Massage the Cabbage:

   Place the sliced cabbage into the large mixing bowl. Sprinkle the salt evenly over the cabbage.

   Using clean hands, massage the cabbage for about 5-10 minutes. This helps to break down the cell walls and release the natural juices.

3. Pack the Jar:

   Transfer the cabbage and juices into the glass jar. Press firmly with your hands or a spoon to pack the cabbage tightly into the jar.

   For adding spices like caraway seeds or juniper berries, sprinkle them between the layers of cabbage as you pack the jar.

4. Weigh it Down:

   Place a weight (like a smaller jar) on the cabbage. This will soak the cabbage in its juices. Hence, it prevents mold from forming.

   Leave about an inch of space between the top of the cabbage and the top of the jar. This will allow for expansion.

5. Ferment:

   Cover the jar with a clean cloth or paper towel and secure it with a rubber band or the jar lid (loosely closed). This allows air to flow while keeping out dust and insects.

   Place the jar in a cool, dark place (like a cupboard) and let it ferment for about 1-2 weeks. Check it once in few days to ensure the cabbage is covered in the juice. You can also taste-test the sauerkraut.

6. Taste and Store:

   After 1-2 weeks, taste the sauerkraut. If it has reached your desired level of tanginess, remove the weight and close the lid tightly.

   Store the sauerkraut in the refrigerator. It will continue to ferment slowly.

Sauerkraut Benefits:

We started fermenting foods to keep them from spoiling. But, fermentation also improves the nutritional quality of the food (1). Sauerkraut has many health benefits, here are some of them.

1. Improve your Gut health:

Since sauerkraut is fermented, it has live bacteria. Therefore, it is a probiotic. Probiotics can improve your gut health. Therefore, sauerkraut is a gut-friendly food. Sauerkraut has good bacteria like Bifidobacterium and Lactobacillus (2). These bacteria fight against the bad bacteria and protect your health.

2. Supports Immune System

Since sauerkraut has many good bacteria, it balances the microbes in your gut. This protects the gut lining and supports the immunity. Sauerkraut is also rich in Vitamin C. Vitamin C is a good antioxidant and is important for the immune system.

3. May help with weight loss:

Sauerkraut is a fiber-rich food. It is also low in calories. Eating fibre-rich foods will keep you full. This might help with your weight loss. However, we still don't have enough studies to show whether the bacteria from sauerkraut can help with weight loss.

How to Store Sauerkraut

Here’s how to keep your sauerkraut tasting great:

1. Refrigerate: Once your sauerkraut is fermented, store it in a clean container in the fridge.

2. Continued Fermentation: Even in the fridge, sauerkraut will keep fermenting slowly, which makes it even tastier.

3. Keep It Clean: Always use clean utensils when taking sauerkraut out of the jar to avoid contaminating it.

How to Eat Sauerkraut:

There are many ways to enjoy sauerkraut:

1. Classic Combos: Enjoy sauerkraut as a side with sausages or add it to a Reuben sandwich for extra flavor.

2. In Salads: Mix sauerkraut with fresh greens, cherry tomatoes, and a light dressing for a tangy salad.

3. Indian Fusion: In Indian cooking, sauerkraut can add zest to dishes like:

   • Masala Khichdi: Stir sauerkraut into this rice and lentil dish for a tangy twist.

   • Roti Rolls: Spread sauerkraut on roti with grilled veggies and paneer for a unique wrap.

     
     

4. Soups and Stews: Add sauerkraut to hearty soups and stews for extra flavour and nutrition.

5. Pasta and Rice: Mix sauerkraut into pasta salads for a delicious change.

6. Vegetable Sticks: Use sauerkraut along with hung curd dip, while eating vegetable sticks.