It took me awhile to figure out the very first post (!!) for the Lunar View Farm blog. I finally decided the first topic would be how to make sauerkraut, which I have been making for years, but the wrong way! Truthfully there are very few wrong ways to make sauerkraut. Before, I was home canning mine which killed any good bacteria that was made during the fermentation process. We now have a large jar of sauerkraut in the refrigerator, rather than on the canning shelf. Since it is easily accessible and delicious we eat sauerkraut everyday, as a side or mixed in a salad for lunch or dinner. If you aren’t making it yet we can help you out with this easy and fun recipe! First off though, what is with the name sauerkraut?
Table of Contents
- Sauerkraut what is it? Why we do not called cabbagekraut? A brief overview
- What kind of salt should I use?
- Types of cabbage
- Health Benefits
- How long does sauerkraut take to ferment?
- What supplies do you need to make sauerkraut?
- Can I add spices or herbs to my sauerkraut?
- Adding fruits and vegetables to your sauerkraut
- Do I need a culture to make sauerkraut?
- Making Sauerkraut with Your Kids for Fun and Learning
- How to Make Sauerkraut
Sauerkraut what is it? Why we do not called cabbagekraut? A brief overview
Sauerkraut consists of finely chopped cabbage mixed with salt, then submerged and fermented (also called lacto-fermented)! As the raw cabbage ferments it creates a yummy gut-healthy probiotic packed full of nutrients like lactic acid bacteria, which is where the name lacto-fermented comes from. It is rich in several minerals and vitamins like C, B, A, and K and it easy to make at home! This is very different than pickling.
The word sauerkraut combines two German words: ‘sauer,’ meaning sour, and ‘krut’ (High German), meaning cabbage. This is undoubtedly why we use the name sauerkraut instead of cabbagekraut. Although sauerkraut has German ties, many believe it originated in China over 2,000 years ago, with some researchers tracing it back even further to the 4th century BC. While constructing the Great Wall of China, workers faced a shortage of salt, so they used rice wine to ferment and preserve the cabbage. They fed this dish to the workers as a cheap and easy food that they could make in bulk.
Here is one of our favorite songs from 1926. We bought a CD a few years ago featuring 100 yodeling songs, and it includes this one. If you need a good song, click below; this sauerkraut contains vinegar!
What kind of salt should I use?
Non-iodized sea salt is best when fermenting, either coarse or fine sea salt work.
Lunar View ProTip
Celtic Sea Salt is a Sea Salt that is minimally processed compared to other salts and contains small amount of trace minerals, which may provide additional Benefits to your ferments. Fun History Fact: the celts invented the method of hand harvesting sea salt in france, which is where celtic sea salt got its name. Seawater is trapped, evaporated and guided by farmers through a series of beds until it is crystallized, where the crystals are then raked from their beds which creates the gray color. We love this brand.
Types of cabbage:
You can use any variety of cabbage, including early, mid, or late season varieties and even purple cabbage. Traditionally, people use tight round heads of cabbage (drum head variety) because they are easy to slice and available in the late fall season.Planning your spring garden? Cabbage is easy to grow, we grow about 6-8 heads, using some for fresh summer coleslaw and the rest for sauerkraut or cultured vegetables.
Health benefits:
Sauerkraut is a rich source of probiotics for gut health, containing Lactic Acid Bacteria (LAB). It is it high in Vitamins C and K, packed full of antioxidants and supports the immune system. It is gluten-free and vegan-friendly! Other benefits may include aiding in digestion, nutrient absorption, “anticarcinogenic, antidiabetic, and the ability to reduce inflammation.” (source)
How much sauerkraut do you have to eat to get the health benefits? Eating fermented food every day is best and mix it up, it is an easy way to get probiotic-rich foods into your diet! If you need an exact amount, about 2 tablespoons should work well. You may want to start slowly if your body isn’t used to eating fermented foods and eventually work up to 3 different fermented foods a day. Think variety!
How long does sauerkraut take to ferment?
Sauerkraut has a few different fermentation processes and it is especially fun for children to watch so be sure to put it somewhere where they can see! Start tasting after the sixth day, if you want it tangier let it sit a few more days. The longer the sauerkraut sits the more tangy it will become. Once it is to your liking put it in the refrigerator, it will continue to ferment but at a much slower rate.
As the sauerkraut processes the liquid will expand, you want to be sure to keep your liquid and cabbage two inches below the top. I seem to always overfill mine, therefore I put mine in a bread pan or just slide a plate underneath.
What supplies do you need to make sauerkraut?
- Large mixing bowl
- Cutting Board
- Large Knife
- Cabbage
- Non-Iodized Sea Salt: Again, we like Celtic Sea Salt.
- Glass Mason Jar: We make a large batch and like the 1/2 quart size wide mouth.
- Fermentation lid: We love Kraut Source ferment lids as a weight. Use clean cabbage leaves as a weight or an airlock lid; the key is to ensure the cabbage remains completely submerged. We have even used a zip-lock bag filled with water.
- Filtered Water: Water that is free of Chlorine is best, spring water is good too.
- Spices (optional): We love adding caraway seeds or raisins are fun too!
Can I add spices or herbs to my sauerkraut?
Yes, spices and herbs are a great way to add a little flavor to the sauerkraut. We like to add caraway seeds, other options are juniper berries, dill, fennel, and celery seeds or for a little spice try chili powder or pepper. For a sweeter flavor, add cinnamon sticks or cloves. Feel free to experiment here with your favorite spices! A great resources for organic spices is Mountain Rose Herbs or you can add fresh.
Adding fruits and vegetables to your sauerkraut:
You can add many varieties of fruits and vegetables to your sauerkraut, including lemons, blueberries, apples, garlic, turmeric, ginger, and root vegetables like carrots, radishes, and beets.We recommend adding a culture (1/4 cup kefir whey) if you plan on adding fruits and vegetables. Chop, slice, or shred them; adding fruits and vegetables not only makes your sauerkraut look pretty but also adds different flavors.
Do I need a culture to make sauerkraut?
No, you don’t need a culture. If you are culturing other vegetables, it’s recommended to use a culture. Cabbage has its own fermentation properties, making it safe and easy to ferment with just water and salt.
Making sauerkraut with your kids for fun and learning:
Making sauerkraut with your children is a fun and rewarding activity! Their little hands are perfect for squishing the cabbage and salt, and it serves as a great way to introduce them to fermented foods. This hands-on experience teaches basic skills like cutting and measuring. Kids can easily help chop the cabbage using a kid-friendly knife (either metal or wooden) or a vegetable crinkle cutter on a cutting board.
Involving children in the process not only sparks their curiosity about food but also fosters a sense of accomplishment when they enjoy the tasty results of their hard work. Plus, making sauerkraut together can become a cherished family tradition that promotes healthy eating habits from a young age. Sauerkraut juice can even be given to babies and toddlers, IT is great for their microbiome!
How to Make Sauerkraut:
If you enjoy this recipe, I’d love it if you could come back and give it 5 stars! Don’t forget to tag me on Instagram @ashleybiagini—I’d love to see your creations!
Homemade Sauerkraut Recipe
Ingredients
- 1 small head of red or green cabbage
- 1 tablespoons of non-iodized sea salt
- 1 teaspoon whole caraway seeds optional
- Filtered water
- Wide mouth quart mason jar
Instructions
- Remove the outer leaves and the core of the cabbage.
- Shred the cabbage, either by hand using a cutting board and sharp knife or with a food processor.
- In a large mixing bowl, add the shredded cabbage and sprinkle with sea salt.
- Using clean hands massage and squeeze the cabbage for 5-15 minutes, or until a large amount of liquid is visible on the bottom of the bowl.
- Add in the caraway seeds.
- Pack the cabbage into the mason jar, using your fist to tamp the cabbage tightly. Liquid should appear at the top, add in all the brine from bowl or filtered water as needed, leaving 2 to 3 inches of headspace from the top of the cabbage and the opening of the jar. This will allow the mixture to bubble and expand as it ferments.
- Close the jar, either with an airlock lid or a regular lid, set at room temperature out of direct sunlight, for about 6 days. If the flavor and texture are not as desired, check every day or two until it achieves the tang you prefer.
- Store the sauerkraut in the refrigerator for up to one year.
Notes
- If you are using a regular lid check the cabbage daily to make sure it is fully submerged in the brine, simply push it down if it is not fully covered.
- Celtic sea salt is a great option, just be sure to use non-iodized sea salt.
- A large clean cabbage leaf can also be used to keep the cabbage submerged.
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Other Fermented Foods to Try
- kimchi
- yogurt
- kefir (dairy, coconut, water, soda)
- kombucha
- kvass
- vegetables
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Great post! Thank you.