Simple Sauerkraut Sauerkraut, which means “sour cabbage�, originated in Europe. It is a probiotic-rich food that helps increase the healthy flora in the intestinal track. These healthy/healthful flora help the immune system fight infection and aids digestion Ingredients 2.5 kgs green or red cabbage (about 2 medium heads), cored 3 tablespoons salt 1 teaspoon caraway seeds 2% brine as needed, recipe below
1. Finely shred cabbage either by hand or by using the food processor in batches. Place in a large bowl, sprinkling some of the measured salt on the cabbage as you go along. When all of the cabbage is shredded, add any remaining salt and toss to combine thoroughly. 2. Massage and press down the cabbage until liquid begins to seep from the cabbage. 3. Leave the cabbage for an hour to allow more water to extrude. 4. Add caraway seeds and pack the cabbage and all of its released juices into a wide-mouth glass jar a little at a time, pressing the cabbage down tightly with your fist as you go. If there isn’t enough liquid to cover the cabbage, add brine solution. 5. Make sure to leave at least 2 inches of clearance between the cabbage and the rim of the jar to allow for foaming and bubbling during fermentation. 6. Press the cabbage down and keep it under the brine by weighing it down either by using rocks or a glass paperweight. Ensure that they have cleaned and sterilized with hot water. 7. Screw the lid on, leaving it loose enough to allow the gases to escape. Leave the jar in a warm, dark spot in your kitchen and allow the sauerkraut to ferment for 10-20 days. Check it every 2 days to ensure that the brine still covers the cabbage, adding more if needed. Remove any mold that may form on the surface of the cabbage. Serving ideas: Enjoy on its own or add to your salad and sandwiches. Use the remaining sauerkraut brine in a salad dressing, it is also loaded with good bacteria.
The Sacred Kitchen
neha@thesacredkitchen.org
Brine Solution To make a basic 2% brine mix 2 tsp salt in 500 ml water. (Use fluoride-free bottled of distilled water for the brine.)
Guidelines -
Choose organic produce because they supply more nutrients, especially trace minerals, which must be present in sufficient amounts for enzymes to function.
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Wash- but don’t scrub the surface of vegetables you intend to ferment, and don’t use chemicals or detergents to “decontaminate” them because this can inhibit the growth of beneficial bacteria.
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The more thinly you cut your vegetables, the more surface area for bacteria to inhibit.
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Pack as many vegetables into your fermenting jar as you can, but make sure to leave at least 2 inches of clearance between the vegetables and the rim of the jar. Cover them with the ½ inch of brine.
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Always use pure, unprocessed sea salt or Himalayan pink salt.
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During the lacto-fermentation process, screw the lid on the jar, leaving it loose enough for the gasses that will bubble up inside to escape.
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Do not open or unscrew the jar for 3 days to keep oxygen out during this first part of the fermentation process. After 3 days, you can check daily, and do a taste test until the vegetables are done to your liking.
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Transfer finished jars to the refrigerator for storage, which will slow the fermentation process considerably
The Sacred Kitchen
neha@thesacredkitchen.org