What is Sauerkraut?

Sauerkraut is a Lacto-fermented vegetable made with lactic acid bacteria in water and salt brine. Consuming fermented foods has many health benefits. They boost immunity, build a stronger gut lining, increase the count of beneficial bacteria in the lining, increase digestion and absorption of nutrients, and reduce inflammation. Sauerkraut is a traditional food known to many cultures and is made a little differently depending on your location and culture. American sauerkraut is usually made with just cabbage while Latin American sauerkraut contains other vegetables like carrots and onions. So feel free to customize it to your liking!

How to Make Sauerkraut

Making sauerkraut is relatively easy but does take a bit of time and muscle power. Patience is key because it takes time for the brine with the salt and vegetable juices to form. But the gut benefits are worth it!

Tools Needed:

• Chopping knife
• Food Processor 
• Kraut Pounder
• Half-Gallon Wide-Mouth Mason Jar & Lid

Sauerkraut Ingredients:

1 Large Cabbage

2-3 Carrots (optional)

1 Onion (optional)

1Tb Caraway Seeds

3-4Tb Sea Salt

1/4c Water

Directions for Saurerkraut:

1. Chop cabbage finely with a knife or use a food processor. Cut out the core and save. Place the cabbage in a sterile half-gallon wide-mouth Mason Jar. 
2. If you are adding the optional ingredients, chop them finely and place them in the Mason Jar with the cabbage. 
3. Add the caraway seeds and half of the sea salt to the Mason Jar, covering the vegetables. Use the wooden kraut pounder and pound until the vegetables become soft and juices come to the surface of the vegetables in the Mason Jar. This process takes a minimum of ten minutes. Continue to add the rest of the salt throughout the ten minutes.
4. Place the core and 1/4c water in the food processor or a blender till it becomes liquid. Add to the Mason jar. 
5. Place a lid on the jar and label it with the date. Keep the jar in a warm dark cabinet for 7 days, burping daily. After 7 days move it to the fridge and enjoy!

That’s it! Check out our shop page for resources on how to start fermenting in your own kitchen!

Written by Jessica