Homemade Sauerkraut: A Simple Guide to Gut Health
Making probiotic rich, homemade sauerkraut is easier than you think!
Welcome to Naturally Jamie!
Today, we’re talking about one of the most classic and beloved fermented foods—homemade sauerkraut.
This tangy, crunchy cabbage is not only delicious but also loaded with probiotics that can do wonders for your gut health.
Plus, making sauerkraut at home is easier than you might think!
Why Homemade Sauerkraut Is Great for Your Gut
Homemade Sauerkraut is made by fermenting cabbage, a process that encourages the growth of beneficial bacteria known as probiotics.
These probiotics help balance the bacteria in your gut, improving digestion, boosting your immune system, and even enhancing your mood.
By making your own sauerkraut, you’re creating a fresh, probiotic-rich food that’s far superior to most store-bought versions.
What You’ll Need to Make Homemade Sauerkraut
Making sauerkraut requires just a few simple ingredients and tools. If you’re new to fermenting, you might want to invest in a fermentation kit that includes a weight and a nipple lid to release gases—this makes the process even easier and helps ensure your sauerkraut turns out perfect every time.
Here’s what you’ll need:
- 1 medium head of green cabbage (about 2 pounds)
- 1 tablespoon of sea salt (use more or less to taste)
- Optional spices (like caraway seeds, juniper berries, or dill for extra flavor)
- A large, clean glass jar (quart-sized or larger)
- A fermentation kit that includes a weight and nipple lid (like this one)
1: Prepare the Cabbage
Start by removing any outer leaves that are wilted or damaged. Save one or two clean outer leaves to use later in the process. Cut the cabbage into quarters and remove the core. Then, slice the cabbage into thin shreds. The thinner you slice it, the better it will ferment!
2: Massage the Cabbage with Salt
Place the shredded cabbage into a large mixing bowl. Sprinkle the sea salt over the top, then start massaging the cabbage with your hands. Squeeze and press the cabbage for about 5-10 minutes, until it starts to release its juices. This juice will become the brine that ferments the cabbage.
If you’re adding spices, mix them in with the cabbage now.
3: Pack the Jar
Once your cabbage is nice and juicy, it’s time to pack it into your jar. Start by placing a handful of cabbage into the jar, then press it down firmly with your fist or a tamper. Continue adding the cabbage, pressing it down as you go, until all of it is packed tightly into the jar.
Pour any liquid left in the bowl over the top of the cabbage. The cabbage should be completely submerged in its own juice. If there isn’t enough juice to cover the cabbage, you can add a little extra brine (made by dissolving 1 teaspoon of salt in 1 cup of water).
Place one of the clean outer leaves you saved earlier on top of the shredded cabbage. This will help keep everything submerged under the brine.
4: Add the Fermentation Weight and Lid
Now, it’s time to use your fermentation kit. Place the weight on top of the cabbage to keep it submerged in the brine. This is important because any cabbage that sticks out above the brine can spoil.
Next, screw on the nipple lid. This special lid allows gases to escape as the cabbage ferments, preventing pressure from building up in the jar and making the process a lot easier for you. If you don’t have a nipple lid, you’ll need to “burp” your jar daily to release the gases.
5: Let It Ferment
Leave your jar at room temperature, out of direct sunlight, for about 1 to 4 weeks. The exact time depends on the temperature of your home and how tangy you like your sauerkraut. Start tasting it after the first week—when it’s tangy enough for your liking, it’s ready to eat!
6: Store and Enjoy!
Once your sauerkraut is fermented to your liking, remove the weight and replace the nipple lid with a regular airtight lid. Store your sauerkraut in the fridge, where it will keep for several months.
Sauerkraut is incredibly versatile. Enjoy it on hot dogs, sandwiches, or alongside roasted meats. You can even eat it straight out of the jar as a snack!
Why Use a Fermentation Kit?
A fermentation kit, like the one we linked to above, is a great investment if you’re serious about making sauerkraut or other fermented foods at home. The weight ensures that your cabbage stays submerged in the brine, while the nipple lid releases gases without you having to remember to burp the jar every day. This makes the process practically foolproof, so you can focus on enjoying your delicious, gut-healthy sauerkraut!
Conclusion
Making homemade sauerkraut at home is not only easy but also a fantastic way to support your gut health. With just a few ingredients and a bit of patience, you can create a tasty, probiotic-rich food that’s perfect for adding to meals or enjoying on its own. Plus, using a fermentation kit takes the guesswork out of the process, ensuring your sauerkraut turns out just right every time.
So, grab some cabbage, get fermenting, and enjoy the amazing benefits of homemade sauerkraut!
