Making your own Probiotic Rich Sauerkraut is so EASY so CHEAP and SO HEALTHY!
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Stop buying from the store. By the time you buy a jar or can at the supermarket, it has likely lost most of its probiotics.
Sauerkraut is typically pasteurized, and the heat is what kills the probiotics. Store-bought sauerkraut may also contain preservatives, such as sodium benzoate. High levels of preservatives have been associated with cell changes and cancer.
Now if you do find a good probiotic rich sauerkraut at the store it can cost upwards of $15!! WHA??
No thanks. I made my last batch for less than $1! You don’t have to spend a fortune for healthy food.
What you need:
- non-iodized Salt
- small jelly jar, glass or stones to help submerge the kraut.
- small thin cloth (like cheesecloth) or coffee filter
- rubber band
Probiotic Rich Sauerkraut
- 1 2lb Cabbage
- 1-2 tsp Non-iodized Salt sea or Himalayan
Remove the outer layer and core. Set aside for later.
Shred Cabbage. Any way that works best for you.
Some prefer a food processor. I honestly just use my butcher knife.
Add cabbage to a large glass or ceramic bowl.
(Do not use a metal container, since the acid produced in the fermentation process can cause the metal to leach out into the sauerkraut.)
Sprinkle salt all over cabbage and then massage the cabbage until you feel it break down and become wet. (Iodine prevents the bacterial fermentation necessary to turn cabbage into sauerkraut. Make sure to use non-iodized salt)
Now let the cabbage sit 1-2 hrs this will allow it to break down further and release its juices.
After it has set start adding cabbage to the jar.
Take a wooden spoon and push it down into the jar, watch the juices start to rise. Fill the jar and make sure the juice sits above the cabbage.
Place the core and the outer leaves of the cabbage over the surface of the sliced cabbage. This will help keep the cabbage submerged in its liquid.
To help keep the sauerkraut submerged you could use a small jelly jar, glass stones, marbles or fermenting stone.
Cover the mouth of the mason jar with a cloth and secure it with a rubber band or twine. This allows air to flow in and out of the jar but prevents dust or insects from getting into the jar.
For next 24 hours, press down on the cabbage every so often. As the cabbage releases its liquid, it will become more limp and compact and the liquid will rise to the top of the cabbage.
After 24 hours, if the liquid has not risen above the cabbage, dissolve 1 teaspoon of salt in 1 cup of water and add enough to submerge the cabbage.
Keep the kraut in a cool dark place. After 3 days taste and see if it is where you would like it to be. If not keep fermenting and tasting and when you are happy with it move to refrigerator.
If you see any mold, skim it off immediately and make sure your cabbage is fully submerged; don't eat moldy parts close to the surface, but the rest of the sauerkraut is fine.
Sauerkraut will keep for several months.
Have you made your own sauerkraut?
Have a recipe you enjoy? Try adding dill, caraway or garlic.