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Home-Made Sauerkraut: Probiotic Food

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46 views

Home-Made Sauerkraut: Probiotic Food

Uploaded by

guilhermexavier
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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BUSY PARENT FITNESS

How to Make Sauerkraut

HOME-MADE
SAUERKRAUT
Probiotic food

Busy Parent Fitness is published by Gymnacity LLP. Copyright © 2017 Gymnacity LLP. All Rights Reserved.
BUSY PARENT FITNESS
How to Make Sauerkraut

Ingredients:
• 1 organic green or red cabbage (I prefer the taste of an organic Pointed Cabbage)
• Salt—1g per 45g of cut cabbage (I generally use sea salt)
Fermentation takes a minimum of 3 days, but you can leave it for up to 4 weeks.

Glass jars: (buy wide mouth 3” diameter)


• Either of these two jars are suitable for preserving:
• Mason / Ball jar—these have a metal ring and a disc for the lid
• Swing / Clip top jar—uses a rubber ring and a clip top lid to create an airtight seal
• You can also use a big earthenware crock to make a large batch, instead of lots of little jars; however, if
the batch goes mouldy (which has happened to me) then you’ll lose the whole batch

Equipment
• 1-3 jars (depending on the size of your cabbage)
• Large knife
• Chopping board
• Large mixing bowl

Directions
• Discard the outer leaves, to get to the clean cabbage
• Slice the cabbage into quarters, from nose to tip
DISCLAIMER: All materials, information and data provided in this document are for informational purposes only. The information
stated is only my opinion, which may change over time and I make no representations as to accuracy, completeness, validity or
suitability of any information within this document and will not be liable for any omissions, delays, errors or any losses,
damages or injuries arising from its use of this information or display, whether real or perceived. The information and materials
should not be used by those with any pre-existing medical conditions, those who suspect they have a medical condition, those
taking medications, those under the age of 18 years old, those with food allergies or food intolerances, or women that have
given birth in the last 12 months, or are pregnant or breast feeding. Never disregard professional medical advice or fail to seek it
in a timely manner. George D. Choy is Fitness Blogger and a Personal Trainer at Gymnacity, in the United Kingdom.

Busy Parent Fitness is published by Gymnacity LLP. Copyright © 2017 Gymnacity LLP. All Rights Reserved.
How to Make Sauerkraut
• Cut out any bad bits and the core
• Weigh the remaining cabbage (and calculate how much salt you will need)
• Slice the cabbage up into ½ cm (3/16”) strips, or smaller—smaller pieces will ferment quicker
•Put the shredded cabbage in a big bowl and sprinkle
the salt.
•If you have any cuts or sores on your hands, then wear
food gloves, otherwise the next stage will sting!
•Massage the salt into the cabbage with clean hands
•After 1 to 10 minutes of massaging, when you gently
squeeze a handful of cabbage, brine will drip out.
•After you’ve made sauerkraut a few times, you’ll
develop a feel for when it’s ready
•Pack the cabbage into sealed jars
•Use a masher to really press the cabbage down firmly,
to get rid of any bubbles—I quite often use a small
cleaned jam jar. Ensure the cabbage is completely
submerged under the brine, to avoid mould
• WARNING—You must at least one inch of air at the top, as the cabbage will expand as it
ferments; otherwise your jar might explode.
• Secure the lid and stick a label on the jar, writing the date you made it
• Store in a cool (but not cold), dark place. The ideal temperature is 10°-25°C / 50°-75°F. I usually store
mine in a kitchen cupboard

Fermentation
•It will start getting bubbly within a couple of days,
signalling that it is fermenting
•The Sauerkraut will be ready to eat in 4 days, but
ideally wait at least 7 days. You can leave it for up to 4
weeks, depending on how fermented you prefer
•WARNING—if you see mould, then throw away
the sauerkraut in that jar. Other signs of a bad
batch can include slime, pink or brown cabbage, or the
smell of yeast. If in any doubt, throw it away
•The longer it ferments, the more vinegary and less
crunchy it tastes
•Once you achieve a taste you like, then you can put it
in the fridge. This will keep the live bacteria in “stasis”—
still alive, but not growing any further

Eating
• Sauerkraut is high in salt, so you wouldn’t aim to have this as your main vegetable in a meal, but as a
bit on the side to accompany your meal.
• Aim to eat it cold in order to gain the benefits of the probiotics. Cooking may kill the live cultures

Caution—If you have a medical condition, or are pregnant or breastfeeding, please


discuss with your Medical Physician before eating fermented foods like sauerkraut.

For more recipes and articles on getting lean, strong and healthy, visit busyparentfitness.com
Busy Parent Fitness is published by Gymnacity LLP. Copyright © 2017 Gymnacity LLP. All Rights Reserved.

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