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  Scratch Sauerkraut - how (and why) to make it!

  30-Nov-2023

  Sauerkraut is an amazing, delicious fermented food to add to your diet that will benefit your gut and immune health. It's SO easy to make at home, and the reward is an end product that is SOOO much better than store-bought sauerkraut!

  In this week's episode of In My Plant-Based Kitchen:

  • I talk about the health benefits of including sauerkraut in your diet (fibre, fermentation and more!)
  • we do a little nutrition geek out - and talk about why red cabbage is used in this recipe (hint it's not just because it's pretty!), as well as the benefits of all the ingredients in this recipe
  • I share the process of making a small batch of sauerkraut with equipment you likely already have in your kitchen and TIPS for making sure it's safe and successful

  You can watch Episode 18 here now:

  Ready to make it? Here's the recipe:

  Homemade Sauerkraut

  • 1 small- medium red cabbage, cut fine (approx 1 pound of cabbage)*
  • 2 thumbs ginger, grated
  • 1 tbsp sea salt/ Himalayan salt*
  • 1/2 tbsp dulse flakes

  Directions:

  1. Carefully peel off 1-2 of the outer leaves of the cabbage (try not to rip them) and set aside.
  2. In a large bowl combine all ingredients, toss and let sit until the cabbage starts to release liquid (it will start to look wet) – 5-10 minutes.
  3. Pack tightly into a clean 1-litre jar, packing tightly so that juice rises to the top of the jar.
  4. When you have almost filled the jar, place a cabbage leaf over top and then a heavy, clean jar full of stones on top of that so that the sauerkraut is covered and submerged in the liquid it has released. It is important that there is NO air in the jar or between the top leaf and the cabbage - if there is you may get mold or other unfriendly microbes growing.
  5. Cover the whole thing with a dish towel to keep dust, fruit flies, etc out. Place on a plate or a bowl to catch any overflowing liquid. Press down periodically over the first 24 hours to make sure the sauerkraut is fully submerged in the liquid (you don't have to do this if you're already seeing liquid on top of the cabbage and you are sure there is no air in the jar).
  6. Leave for 5 days on the counter in a dark corner, then taste. You can either leave it longer if you want it to be more tangy and less salty, or eat it as is. Once it tastes the way you want it to, put it in a jar with a lid and keep it in the fridge.
  7. WATCH the video for additional nutrition/recipe tips.

  Notes:
  *The salt-cabbage ratio is important for proper fermentation to take place (see the video for more info). For safety and a good taste/texture result you should weigh your cabbage and use a ration of 1 tbsp salt: 1 pound of cabbage.
  - I have made also made this recipe using a green cabbage and 4 small-med grated carrots, which was also good (however, red cabbage contains significantly more antioxidants, so it's a great choice!)

  For more health & safety information on making sauerkraut see this link from the BC Centre for Disease Control.

   

   

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