Homemade Sauerkraut Guidelines

I've only recently discovered my love of sauerkraut and now I can't get enough of it! I took a sauerkraut making workshop a few months back as the thought of fermenting my own food was slightly intimidating. Turns out, it's super easy!! I don't follow a specific recipe and have tried it a few different ways. Here's some tips to make your own;

What you need:
- at least 2 large mason jars (wide mouth is easier to work with)
- a large glass or ceramic mixing bowl
- kitchen knife - you can also use a food processor, vitamix or mandolin 
- cabbage (obvi.)
- sea salt 
- any other desired veggies - carrots, beets, whatever tickles your fancy! 
- spices if you feel so inclined 
- probiotic capsule if you'd like a faster ferment 

First things first - you need you peel off and save a few of the top layers of cabbage leaves and set them aside for later.

Next, cut the cabbage into quarters and cut out the core. 

The next part is time consuming, but I promise you it's well worth it! You can either chop the cabbage by hand, slice it on a mandolin, or pop it in the food processor or vitamix. I mix it up between chopping my hand and using the vitamix. Both give different textures to the sauerkraut, both are equally delicious.

This is my sauerkraut chopped my hand (it's a mixture of red and green cabbage which ferments into a beautiful pink colour).

This kraut was chopped using the vitamix. It's a green cabbage with carrot and ginger (yum!)

After you've chopped or blended your little heart out, it's time to massage the cabbage. That's right, massage that cabbage with love and intention as it's going to provide some serious nourishment to you. Start with a quarter of the cabbage and add a teaspoon a salt. As you massage the cabbage a brine will start to form. As the cabbage becomes soft and wilted add more cabbage in, adding more salt as you go. 

Once you have massaged all the cabbage and you have a fair bit of brine at the bottom of your bowl you have a decision to make. Add a probiotic capsule or not? I have done both way but usually opt for a probiotic capsule. Why? It make for a faster ferment (1 week vs. 2 or 3 weeks without the probiotic) and it adds to the wonderful, gut-flourishing bacteria of your kraut. If you've decided to add in the capsule, simple twist open your capsule and sprinkle the probiotics over your cabbage. Mix thoroughly with your hands.

Now, transfer the cabbage into your mason jars and continuously push it down with your fist. It should be tightly packed into the jar. Fill the jars until the are about 7/8 full of cabbage. The brine should be covering the cabbage. Then, takes those leaves that you had set aside and fold them to fit into the mason jars. Push them in, so the sit tightly on top of the kraut. Continue doing this until you have a few layers of cabbage leaves. This will keep mould from getting on your sauerkraut. Note: there will be mould on these leaves at the end of the ferment - that's normal.

All that's left to do now is to lightly twist on the mason jar lid (just enough to catch the top thread) and just let that baby ferment. I recommend placing your mason jars in shallow bowl as the brine will bubble over in the first couple of days.

After one week (if you've used a probiotic, 2 - 3 weeks if not), remove the lids and wash. Carefully remove the large (probably mouldy) cabbage leaves. Underneath those, you will find beautiful, healthy, bacteria-licious sauerkraut. 

Why add sauerkraut to your daily diet? 
1) It's tasty
2) It's FULL of nutrition! 
3) It contains WAY more probiotics than you get ever get from a supplement

Try it out and don't be afraid to get creative! Try different flavours and different veggies - whatever suit your fancy!