Overcome Your Gut + Digestive Issues With Ancestral Nutrition
Homemade Sauerkraut
Fermented foods like sauerkraut have many benefits, such as:
- Increases Gut Health
- Increases Digestive Health
- Increases Bioavailability of Nutrients
- Increases Immunity
You can read more about these benefits here.
Sauerkraut is a delicious and easy way to get more probiotic rich fermented foods into your diet. I for one find the $7+ for 16 oz of sauerkraut to be a little steep. When I could buy 1 cabbage for less than $2 and get twice the amount of sauerkraut.
Sauerkraut does take about 25 minutes to make so I like to make it while face timing a family member or watching a show. A friend of mine said she once went to a sauerkraut party where they all made sauerkraut while talking.
The part that takes time is massaging the juices out of the cabbage. Also once you’re done, it will need to ferment for about 2 weeks. But then you have a delicious big batch of homemade sauerkraut to enjoy! Anyways I hope you enjoy this recipe!
With love from my kitchen to yours,
Kayley
Homemade Sauerkraut
AuthorKayley O'BrienSet 2 large cabbage leafs to the side. Slice up the rest of a cabbage, transfer to a bowl and add about 1 1/2-2 tbsp salt per lb of cabbage.
Massage the cabbage with your hands for about 20 minutes till the cabbage releases about 1/2 cup of its juices.
Transfer the cabbage and the liquid to a jar and press down firmly so the juices rise to the top and cover the cabbage. Then fold the 2 leafs you set aside and place them on top of the cabbage in the jar. This will help keep the sauerkraut from rising to the top. Then secure the lid on the jar and keep it out on the counter.
Take the lid off once a day to release any gases from the fermentation process and avoid a build up of pressure. After about 2 weeks, taste the sauerkraut to determine if it's ready or not. It should be nice and sour. If it's not, let it fermented for longer. Once it's to your liking you can transfer it to the fridge to stop any further fermenting.
Ingredients
Directions
Set 2 large cabbage leafs to the side. Slice up the rest of a cabbage, transfer to a bowl and add about 1 1/2-2 tbsp salt per lb of cabbage.
Massage the cabbage with your hands for about 20 minutes till the cabbage releases about 1/2 cup of its juices.
Transfer the cabbage and the liquid to a jar and press down firmly so the juices rise to the top and cover the cabbage. Then fold the 2 leafs you set aside and place them on top of the cabbage in the jar. This will help keep the sauerkraut from rising to the top. Then secure the lid on the jar and keep it out on the counter.
Take the lid off once a day to release any gases from the fermentation process and avoid a build up of pressure. After about 2 weeks, taste the sauerkraut to determine if it's ready or not. It should be nice and sour. If it's not, let it fermented for longer. Once it's to your liking you can transfer it to the fridge to stop any further fermenting.
Nutrition:
| Ingredients | Calories | Fat | Carbs | Protein |
| 1/2 cup sauerkraut (71g) | 13.5 | 0.1g | 3g | 0.7g |
(1)
Works Cited
1. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 4 February 2021.
About Kayley
Kayley is a certified gut health nutrition coach who helps people to overcome their chronic gut and digestive issues at the root using the principles of ancestral nutrition and holistic health. (Continue Reading Here)
