Raw fermented sauerkraut, like other fermented foods, is full of healthy probiotics necessary for proper digestion.
Lacto-fermented foods have been made and eaten by our ancestors for centuries. They come in many forms with the most famous being sauerkraut in one part of the world and kimchi on the other. Probiotics are key in proper digestion and nutrient absorption.
Sure there are many probiotic pills available on the shelf and online-stores. Problem being quality and freshness of the bottled capsule product. How LIVE is an enzyme that is bottled and shipped around the world? When compared in a lab, fermented vegetables contained many more probiotics than the capsules. Apparently 2 ounces of sauerkraut has more probiotics than a 100 count bottle of probiotic pills. Therefore one 16 ounce jar of sauerkraut is still better for your health than eight bottles of probiotic pills.
Do you need probiotics? (7-Signs You Should Be Eating Probiotics) We all can benefit from these digestive enzymes and they are very easy and affordable to make. Yes make, because standard vinegar based processed and pasteurized sauerkraut has little to no beneficial probiotics left. Though there are a few brands of Organic Raw Fermented Sauerkraut available on the market. Making your own insures you have the maximum probiotics and gives you control of the quality.
Do your own easy lacto-fermenting, start with these simple recipes below. Share how they worked for you.
Simple Sauerkraut – Recipe:
- 1 medium head of cabbage
- 1 to 3 teaspoons salt
- Chop or shred the cabbage depending on the desired consistency of the final product. Sprinkle with salt.
- Work the cabbage with your hands, potato masher, or cabbage pounder until there is plenty of liquid and the cabbage is a bit mushy. This portion of the process usually takes about 10 minutes.
- Stuff the cabbage into the fermenting container (mason jar or fermentation crock ), pressing the cabbage underneath the liquid. (If necessary, add a bit of water to ensure sufficient liquid.) Ideally all the cabbage should be submerged under the liquid.
- Allow the sauerkraut to culture for 3 to 10 days at room temperature. A longer fermentation period can be used if desired.
- Once the sauerkraut is finished, move to a new storage container if desired. Store the sauerkraut in the refrigerator or in a root cellar after the culturing process. Many people find that aging the sauerkraut in the refrigerator or root cellar for 4 to 6 weeks improves the flavor.
- Makes approximately 1 quart.
Variation: Prior to culturing, mix 1 part shredded carrots, apple, or other vegetable to 5 parts cabbage for a more complex flavor. Add caraway seeds if desired.
Easy Kimchi – Recipe:
Adjust the heat to your preference.
- 2 large heads of Napa cabbage, sliced thin
- 2 large bunches of green onions, sliced thin
- 1 head of garlic, minced
- 1 to 2 tablespoons grated fresh ginger (to taste)
- 1 to 2 tablespoons red pepper flakes or 1/4 pound fresh chilies minced (to taste)
- 3 to 4 tablespoons sea salt or to taste
- Combine all ingredients in a very large bowl. Massage salt into vegetables and allow to sit for 5 to 10 minutes to give the salt an opportunity to draw out the juices. Pound with a wooden spoon or a clean mallet until the juices are released.
- Move to fermentation vessel (mason jar or fermentation crock ), and pack down until vegetables are covered in brine. Allow to ferment for 3 to 5 days at room temperature, longer if you can find a cooler location. Transfer to cold storage where it should keep for months.
Recipe Source Cultures For Health
Article Info Source