What is Sauerkraut?
Sauerkraut is finely cut raw cabbage that is fermented by lacto-fermentation and since it's the gorgeous season of cabbages! We will celebrate them!
Sauerkraut uses one of my fave fermented methods. Lacto-fermentation: unlike what you might think it does not contain lactose. It’s just the good bacteria’s name- ‘lactobacillus’. This gorgeous little bacteria actually is one of the big pillars in fermentation. This little one is the “culprit” for yoghurt, kefir, fermented pickles, kimchi and sauerkraut! It’s the process in which the bacteria breaks down the sugar and converts it into lactic acid. This is what gives it the special characteristic of sourness and tanginess that I am so addicted to!
The salt in the recipe creates a safe environment for the good bacteria by protecting it from all the bad ones. This is why it is so crucial to put the right amount of salt in the lacto-fermentated recipes. Sea salt is my go-to as it is a naturally formed salt which contains other nutrients such as minerals like potassium, calcium and iron. However, if you do not have any sea salt on hand you can use kosher salt or normal table salt; just make sure that it doesn’t contain any anti-caking agent or other ingredients.
It’s quite incredible just to stop and ponder that one little bacteria can transform such a simple produce such as cabbage into a dish teeming with enzymes, antioxidants and probiotics incredible for your gut and intestinal health. This defo makes me bubble with excitement (fermentation pun intended)!
How to make it:
You will need:
1 big organic cabbage any colour (approx. 1.2kg)
2 tbsp sea salt
1 tbsp caraway seed (optional)
Equipment needed:
large bowl
2 x 500ml jars
sharp knife
cutting board
wooden spoon
Before you start make sure that you have prepared all of the necessary ingredients and equipment ready to use in front of you. You will be getting your hands dirty for this recipe!
Make sure that your jars are nicely washed and free of any soap residue as you don’t want to contaminate your ferments. Thoroughly wash your hands as well!
Let’s begin!
Discard the wilted leaves (you can put it into a freezer bag and chuck it in the freezer for the next time you make broth) and slice the cabbage into 4 equal pieces lengthwise (top to bottom). Cut the heart out and discard (or add to your broth freezer bag #zerowastehack)! With the heart cut out, cut the 4 wedges into 8 lengthwise. Continuing Lengthwise, chop the cabbage extremely finely and put it into the large bowl.
Combine the salt and the cabbage. I know that it might not look like a lot of salt right now but trust me it will be enough!
This is the part where your hands will be getting dirty, thought you were getting out of it huh? Massage the salt and cabbage with both hands. You’ve kneaded dough? Well that is what I want you to do with the cabbage for 10-15 minutes. Before starting I would like to warn people who have small cuts or lesions to wear gloves, as salt stings!
After just a few minutes you’ll already be able to feel and see a slight change in texture. The cabbage is “sweating” and releasing its water, which is exactly what we want!
Ah, ah-ah, don’t wash your hands just yet!
Put the cabbage inside your jar with your hands. Every time you put some in making sure to press down firmly as you go, this will ensure to remove as much of the oxygen trapped and help with the fermentation process. Don’t be shy, you want your jar and cabbage mixture well compacted! Don’t forget to pour in the remaining cabbage juice into the jar as you want it all to be submerged.
At this point, you might be wondering what the cups that fit into the jars and the weights (books) have to do anything with this process.
Use a cup or glass that fits through the mouth of the jar and pack on top of the cabbage, push it down. Add the cheesecloth and secure it properly with the elastic band. This will protect the fresh sauerkraut from any (contaminants) or little insects that might find your sauerkraut absolutely scrumptious. The cheesecloth will also allow the cabbage to breathe, which is very much needed.
Stack your heaviest books or weights on top of the jars. Let sit in a quiet area out of any direct sunlight for 24 hours. Check up on it to make sure that the cabbage is continuously submerged from the cabbage “sweat”. If not press down until it is and if necessary add more weights.
When and how do you know it is ready?
The less you touch your brine and your ferments the better it is, you are decreasing the chance of contamination and increasing the chance for the good bacteria to proliferate! The foam at the top will also help as a barrier to protect the rest of your ferment.
For sauerkraut you really want to make sure that the brine is sitting above the cabbage, and that nothing is protruding. If after 24 hours your cabbage hasn’t “sweat” more you can add 1 tsp sea salt dissolved in 1 1/2 tbsp of water and add that to your sauerkraut jar.
You can ferment it up to 20 days. Depending on how you like your ferments. The less you leave it out the less fermented it will be and so on. Ideally you want the sauerkraut fermenting at 18*C to 22*C. Personally I like my ferments strong. So I will leave them out for 14 days.
Once you are satisfied with the fermentation time, take your weights off and glass, out. Seal the jar and store into your fridge.
Bubbling: it is a completely natural part of fermentation. It’s actually the by-product of fermentation: carbon dioxide. Moreover, it indicates a healthy fermentation.
Foaming: Just like the bubbling it is a complete natural process. It’s one of the first things that will appear.
Tips:
Always try to use organic ingredients for your recipes as it is just better for your health and also the environment. Don’t really want your fruits and veg to be leaking harmful chemicals and pesticides into your beautiful ferments. Always write the date that the ferment will be due, like this you can always keep track. Stay tuned!
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Bisous
Rebel with Jars
Naomi