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Sauerkraut

Sauerkraut

Monday, 6th June 2016

Learn how to make sauerkraut
Growing up with a Polish father meant that sauerkraut was certainly a regular thing in our house but I do remember wondering what this weird (yet tasty) mush was about. Little did I know that actually ‘kraut is one of the most popular fermented foods and as such is bursting with beneficial probiotics, digestive enzymes and heaps of nutrients.

Fermentation is not a new thing though since our ancestors have been doing it for centuries to preserve food and it is during this process of fermenting when the nutrient content is enhanced ten fold helping good bacteria to flourish. We know that having more of these beneficial bugs in the digestive tract can help with a range of things like IBS, bloating and general digestive discomfort but also this balance helps to support glowing skin, better concentration and immune system functioning. I like to call the fermented foods probiotic heroes as not only do they help to create a good balance in the gut but they are a natural and bioavailable source for the body to absorb most effectively. 
 
Sauerkraut aka "sour cabbage" and can be mixed with white and red depending on your preference. It’s an excellent source of vitamin C as well as glutamine that helps to soothe the digestive system. It also contains the powerful antioxidant indole-3-carbinol that supports natural detoxification processes including hormones. Make sure that you don’t buy pasteurised or heat ‘kraut as this destroys the live bacteria. Better still make your own, try my family recipe below and add as a side dish or simply throw into a salad.


INGREDIENTS:
  • 1 medium head of cabbage
  • 2 tablespoons of mineral rich sea salt
  • 1 tablespoon caraway seeds
  • 1/2 red chilli deseeded and finely chopped (optional)
You will need: a large glass bowl, a large wide jar with lid, some muslin cloth, a rubber
band

METHOD:
1. Clean everything to give the beneficial bacteria the best chance to thrive. Including your hands.
 
2. Shred the cabbage into strips and add to a large glass bowl. Add the salt and massage throughly to help release enough liquid until you get a mushy texture. This usually takes around 10 minutes or so, you can then add in the caraway seeds (and chilli). Next put into the jar and pack down as much as possible. 

3. Top with the water in the bowl so that it completely well covers the cabbage, if there is not enough then mix some filtered water with a little salt and add. Cover the jar with some muslin cloth and a rubber band so the ‘kraut can breathe and press down every few hours making sure the liquid covers the cabbage.

4. After 24 
hours cover the jar with a lid and place it at room temp for a further 3-4 days. Your kraut should be ready to eat. Store in the refrigerator.

 

 

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