Updated: May 21
Sauerkraut is super easy to make and has wonderful health benefits. It is considered to be a digestive aid due to its natural digestive enzymes, as well as its probiotic bacteria, vitamins and minerals. It really is a super food which will boost the immune system and help to keep your gut lining healthy.
Aim to eat it every day. It can be eaten on its own, as a condiment or it can be added to salads.
1 head cabbage, finely shredded
2 tbsp caraway seeds
2 tbsp Sea salt
Remove the outer leaves from the cabbage, quarter, remove the core and finely shred. Wash thoroughly and mix in a bowl with the caraway seeds and salt. Leave it to stand for 15 minutes.
Massage and squeeze the cabbage for about 5-10 minutes which will help the cabbage to start to release its juices.
Pack tightly into a glass jar leaving about an inch at the top. Fold a piece of parchment paper to size and place on top of the cabbage before closing the lid.
Place in the fridge and allow up to 4 weeks for the fermentation process to take place. You know the fermentation is happening as you will hear a fizzy sound of air escaping which is the carbon dioxide escaping the jar.
* This will keep for up to a year but don’t freeze it as this will destroy the probiotics.
** You can add different flavourings to your sauerkraut such as celery seeds, dill seeds, juniper berries, garlic etc.
*** A mandoline slicer can be used for shredding the cabbage into really thin slices.
**** If you do buy commercially made sauerkraut, read the label as some are pasteurised and this process can destroy many of the live cultures.