How To Make Homemade Sauerkraut.

Sauerkraut is made by a process called lacto-fermentation. Basically, there are beneficial bacteria on the cabbage (and most fruits/veg) called lactobacillus. They convert sugars in the cabbage into lactic acid which is a preservative. In addition to preserving it, it also makes the sauerkraut delicious.

Eating more beneficial bacteria (probiotics) like lactobacillus helps the body in a number of ways, including improving mental health.

It is easier than you think. (You just need cabbage+salt+time.)

1. Cut a head of cabbage into small pieces. Thin strips work best, especially for the tougher leaves

2. Put the cabbage into the mixing bowl and add salt. Start with around 1 tbs per head. Either use your hands to massage the cabbage or put it into a jar and pound it with a utensil. Basically what happens is the water will come out of the leaves. This takes around 5-10 minutes and you know it is ready when it becomes quite limp.

3. Taste it. You want it to taste just a little too salty. You will likely want to add more salt at this point (approx another 1/2 tbs generally but you can add more). Also, you can add garlic, lemon juice (from fresh lemons only), or caraway seeds

4. Pack the kraut into a jar or container. Any container will work--just keep the air from getting to the leaves. Place something on top to hold the cabbage submerged in liquid. I have used a plate, a smaller jar, or canning weights to hold the cabbage down below the liquid. You will want to add some more water if the liquid isn't covering the top.

5. I throw a towel over it and let it set at room temperature for 3-10 days (or longer). It will get stronger and more sour the longer you let it set. Test every few days until you get it to the flavor you want. The main thing is to be sure that the liquid on top is covering the top and that the cabbage is under the liquid. You can add a little more salt water if there isn't enough liquid to keep the cabbage submerged.

If there is a little discoloration to some of the cabbage on top, it is likely that some of the leaves were not completely covered by the liquid. I just scoop those out and discard them. 

6. After it is to the flavor you want, put it into the refrigerator. It is recommended to keep it 2-3 months. I find that it easily keeps all winter long.

If you have made sauerkraut before, what was your experience? What seasonings do you add? How do you eat it? What other fermented foods have you made? 

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