Learn how to select the best cabbage for sauerkraut and use my buying tips to pick the right head.Does the type of cabbage your select or the time of year your ferment make a difference?Let’s find out not only about picking the perfect cabbage for stellar fermentation success but just how beneficial cabbage… and sauerkraut are for you.You’ll also find kohlrabi, kale, broccoli, brussels sprouts, and cauliflower in this family.Studies support that cruciferous vegetables reduce the risk of cancer due to the presence of sulforaphane, a compound that causes their strong and bitter taste.Vitamin C in cabbage helps reduce inflammation, boosts immunity, promotes skin elasticity, and overall health.The presence of antioxidants protects our cells from free radicals, which are linked to diseases like cancer and Alzheimer’s.Moreover, the fiber and water content of cabbage helps in digestion and the removal of toxins from the body.Found in sauerkraut: probiotics, increased levels of vitamin C, acetylcholine for digestion, and much much more.This promotes good digestion, strengthens the immune system, and controls inflammation.A study showed that fermentation even increased the antioxidant properties (vitamin c levels) of red cabbages.Acetylcholine, an organic chemical found in sauerkraut, aids in digestion and bowel movement.Red cabbage sauerkraut has about 700 mg of vitamin C, which is ten times the recommended amount for daily intake.I almost always use the traditional round-headed green cabbage, because it is commonly grown by my local farmers, has a nice texture, and retains most of its crunch throughout the fermentation process.A compound called anthocyanins gives red cabbage—as well as blueberries, Concord grapes, and black tomatoes—its distinctive dark color.It ferments more quickly than common green cabbage and you’ll end up with softer sauerkraut.However, if you are getting less than stellar results with your sauerkraut, I find that the use of old cabbage that has been stored for many months is often the culprit.Choose cabbage heads that are firm, compact, and dense, or heavy for their size.The sugars in sweet-tasting cabbage aid the fermentation process and result in a greater depth of flavor in your sauerkraut.Fresh cabbage will be teeming with beneficial bacteria and will enable you to have a successful ferment.It is not advisable to buy precut cabbage because it begins to lose its vitamin C content from the moment it is cut.In that case, it might be comforting to know that cabbage is part of the Environmental Working Group’s “Clean 15”, which is a list of fruits and vegetables with the lowest concentrations of pesticides.This is why, technically, sauerkraut is safer to eat than coleslaw or fresh green salad.The nutrients in the vegetables are the food of the good bacteria that help in the fermentation process.Cabbage also reacts to cold conditions and frost by producing sugars, making it taste rather sweet.When you cut open winter cabbage, you’ll notice that the leaves are compact and tight with little or no hollow space between them.When you cut open summer cabbage, you’ll notice that the leaves are loose with hollow space between them.Wrapping the cabbage tightly in plastic and storing it in the crisper will make it last longer for up to about 2 weeks.Wrapping the cabbage in a damp paper towel first before putting it in plastic will also help retain its moisture.To extend its life, you can store halves of cut cabbage in a sealed plastic bag or container then refrigerate.For those who have a root cellar, wrap the cabbage heads individually in paper and store them separately. .
How to make sauerkraut recipe
It will be ready to eat after five days, but for maximum flavour leave the cabbage to ferment for anywhere between 2-6 weeks (or until the bubbling subsides). .
Which Cabbage Variety For Sauerkraut?
In order to do this, please note that when you click links and purchase items; in most (but not all) cases I will receive a referral commission.Your support in purchasing through these links enables me to keep blogging to help you start homesteading and it doesn’t cost you a penny extra!Mid season cabbage varieties will store for a fairly long time and make a good sauerkraut.Late cabbage varieties such as Savoy or Brunswick keep well in storage for most of the winter, but they will make the least tender sauerkraut.Late cabbage is often made into sauerkraut because it is ready at the time that the harvests and work in the garden is slowing down.The drum head varieties of cabbage are usually best for sauerkraut and will grow from early summer to fall.The tight heads of cabbage are easier to slice and turning them into sauerkraut is a delicious way to preserve them to eat later in the season.Cabbages are heavy feeders and will grow well in a bed where you have added plenty of well rotted compost.If you are starting indoors, sow your seeds in flats or 3 inch pots to give them room to grow then harden them off before transplanting outside.Many organic gardeners dust the cabbage plants with diatomaceous earth to deter aphids but this will need applying again after it has gotten wet.Heads develop in cooler temperatures and are ready when they feel firm when you gently squeeze them.I like to follow the National Center For Home Food Preservation recipe for sauerkraut and use a traditional fermentation crock .Check your cabbages regularly for pests and diseases and remove yellowing leaves and debris from around the plants.If you liked this post please take a moment to share it using the share buttons below or pin the image below to Pinterest and save it for later and join us over on YouTube to get to know me and my homestead in the suburbs or join the Facebook group for live Q&A, advice and support on homesteading or learn how you can get more tips and tricks by signing up for my newsletter. .
How to Make Homemade Sauerkraut
It is particularly rich in the same beneficial bacteria that you can also find in foods such as kefir, sour pickles, and yogurt.While the mechanism isn't fully understood, researchers have found that probiotics help to support the optimal weight (5,6), but it largely depends on the specific bacteria. .
Preserve the Cabbage Harvest with Sauerkraut
It’s cabbage harvest season, when the nights begin to dip down and days turn crisp, ushering in autumn.If you don’t have a root cellar or cooler to store your cabbage harvest, the best way to preserve it is through lacto-fermentation — in other words, to make sauerkraut.Lacto-fermented foods are filled with probiotics to support a healthy gut biome.As the salt content kills bad bacteria, lactobacillus (good bacteria) thrives and transforms the vegetables into a tangy preserve through a process of converting lactose and sugars into lactic acid.5 lbs cabbage : 3 tbs sea salt (makes 1 gallon) [ratio for smaller amounts, from Wild Fermentation].Wooden pounder, or plastic gloves if pounding kraut by hand (this will protect your skin from irritation as you punch down salted cabbage).Fermentation expert Sandor Katz visiting High Mowing for an all-ferments potluck in 2013.Fermentation expert Sandor Katz visiting High Mowing for an all-ferments potluck in 2013.Every few days, lightly unscrew the jar to release pressure that builds up during fermentation.Kate Spring is an organic farmer, mother, and chief inspiration officer at good heart farmstead in Worcester, Vermont. .
8 Surprising Benefits of Sauerkraut (Plus How to Make It)
Due to the fermentation it undergoes, sauerkraut offers nutrition and health benefits far beyond those of fresh cabbage.Sauerkraut fermentation creates conditions that promote the growth of beneficial probiotics, which are also found in products like yogurt and kefir ( 3 ).They also help make foods more digestible, which increases your gut’s ability to absorb the vitamins and minerals they contain ( 4 , 5 ).Its probiotics also help your body absorb these nutrients more easily, which is what makes sauerkraut more nutritious than raw cabbage or coleslaw.Research also shows that probiotics help reduce gas, bloating, constipation, diarrhea, and symptoms linked to Crohn’s disease and ulcerative colitis ( 12 , 13 , 14 , 15 ).Like most other fermented foods, sauerkraut contains a variety of enzymes, which help break down nutrients into smaller, more easily digestible molecules ( 4 ).A stronger gut lining helps prevent unwanted substances from “leaking” into your body and causing an immune response ( 19 , 20 , 21 , 22 ).Maintaining a healthy gut flora also helps prevent the growth of harmful bacteria and may even boost the production of natural antibodies ( 23 , 24 , 25 , 26 ).In addition to being a source of probiotics, sauerkraut is rich in vitamin C and iron, both of which contribute to a healthy immune system ( 32 , 33 , 34 , 35 ).SUMMARy Sauerkraut is a source of probiotics, vitamin C, and iron, all of which contribute to a stronger immune system.High fiber diets keep you fuller for longer, which may help you naturally reduce the number of calories you eat each day (38, 39 , 40, 41 ).The exact reasons aren’t yet fully understood, but scientists believe that certain probiotics may have the ability to reduce the amount of fat your body absorbs from your diet ( 42 , 43 ) Various studies report that participants given probiotic-rich foods or supplements lost more weight than those given a placebo (44, 45 , 46 ).Helps reduce stress and maintain brain health While your mood can affect what you eat, the reverse is also thought to be true.They’ve found that the type of bacteria present in your gut may have the ability to send messages to your brain, influencing the way it functions and perceives the world ( 50 , 51 , 52 ).For instance, fermented, probiotic foods such as sauerkraut contribute to the creation of a healthy gut flora, which research shows may help reduce stress and maintain brain health ( 53 , 54 , 55 , 56 ).Probiotics have been found to help improve memory and reduce symptoms of anxiety, depression, autism, and even obsessive-compulsive disorder (OCD) ( 51 ).Sauerkraut may also maintain brain health by increasing your gut’s absorption of mood-regulating minerals, including magnesium and zinc ( 50 ).That said, some researchers warn that compounds in sauerkraut may interact with monoamine oxidase inhibitors (MAOIs), a type of medication prescribed to treat depression, anxiety disorders, and Parkinson’s disease ( 57 , 58 ).SUMMARY Sauerkraut promotes healthy gut flora and may increase the absorption of mood-regulating minerals from your diet.The cabbage fermentation process may also create particular plant compounds that suppress the growth of precancerous cells ( 61 , 62 ).In another study, researchers observed that women who ate a lot of cabbage and sauerkraut from their teens into adulthood had a reduced risk of breast cancer.SUMMARY Sauerkraut contains beneficial plant compounds that may reduce the risk of cancer cells developing and spreading.Probiotics such as those found in sauerkraut may also help lower blood pressure slightly in people with hypertension.Vitamin K2 is believed to help reduce the risk of heart disease by preventing calcium deposits from accumulating in the arteries ( 73 ).More specifically, vitamin K2 activates two proteins that bind to calcium, the main mineral found in bones ( 77 , 78 ).For instance, a 3-year study in postmenopausal women observed that those taking vitamin K2 supplements experienced slower rates of age-related loss in bone mineral density ( 79 ).Similarly, several other studies have reported that taking vitamin K2 supplements reduced the risk of spine, hip, and non-spine fractures by 60–81% ( 80 ).SUMMARY You will get the most benefits out of store-bought sauerkraut by opting for non-pasteurized varieties that don’t contain added sugars or preservatives.Incorporate enough cabbage to bring the total weight up to 28 ounces (800 grams), which will fit a 1-quart (1-liter) jar.Add salt and massage it into the cabbage mixture for a few minutes until brine starts accumulating at the bottom of your bowl.Air in the jar enables harmful bacteria to grow, so make sure the mixture is completely submerged.Keep in mind that the larger the head of cabbage you start with, the sweeter and better your sauerkraut will taste. .
Homemade German Sauerkraut Recipe
It can take anywhere from one to three weeks to achieve a nice sour tartness in your sauerkraut; in the cool temperatures of winter, it will take longer, and in the warm days of summer, it will go more quickly. .
20 Delicious Uses for Sauerkraut
At wildbrine, we love to incorporate sauerkraut into some of our favorite classic recipes for an unexpected twist of texture and flavor.Sauerkraut naturally lends itself to recipes that call for pickles, olives, or other briny ingredients. .
How To Make Homemade Sauerkraut
Whether you add a secret ingredient to your homemade sauerkraut or keep it basic, kraut has a slew of health benefits. .
Homemade Fermented Sauerkraut Recipe
If using a Ball jar, put shredded cabbage in a large mixing bowl and sprinkle with measured salt and optional spices.Mix well, then knead and squeeze cabbage for a few minutes to begin to release its liquid.Seal fermentation crock or Ball jar with airlock lid following manufacturer's instructions.If the vessel is quite full, it's best to put a rimmed baking sheet under it to catch any overflowing fluids.If mold does grow on the surface, carefully scrape it off and continue to ferment the kraut.More important than the specific quantities in this recipe is an understanding of the ratio of salt to cabbage by weight, which makes it easy to scale up or down. .