sauerkraut

Sauerkraut 101: The Easy Guide to Crafting Homemade Fermented Cabbage

The Outdoor Apothecary is reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more

Embracing Self-Sufficiency

In a world filled with processed foods and convenience-driven choices, I have always found solace and fulfillment in tending to my garden and embracing self-sufficiency. There’s an inexplicable joy in growing my own food and preserving it in various ways, but one of my favorite endeavors has been crafting my very own sauerkraut. As a devoted gardener and avid fermentor, the process of making sauerkraut has become a cherished tradition that connects me to the land and fills my kitchen with a tangy aroma.

One of the best resources that guided me on this delicious journey is the book titled The Farmhouse Culture Guide to Fermenting. The recipes inside celebrate simplicity and embrace the natural process of fermentation. This particular recipe starts with just two primary ingredients: fresh cabbage and salt. By following a few easy steps, you’ll soon find yourself with a jar full of health-boosting, probiotic-rich sauerkraut.

celebrating summer

A Journey into Homemade Sauerkraut

The first step of this sauerkraut adventure is choosing the right cabbage. Personally, I prefer to use organic cabbage from my own garden or from a local farmers’ market. The beauty of self-sufficiency lies not just in making things from scratch but also in supporting local producers and being mindful of the environment.

sauerkraut

Back in my kitchen, I set up my workspace with the cabbage, a sharp knife, and a large mixing bowl. As I begin shredding the cabbage, the room fills with the unmistakable aroma of fresh vegetables. I can’t help but smile at the thought that I’m about to create something amazing from such simple ingredients.

sauerkraut

Once the cabbage is shredded, I sprinkle a generous amount of high-quality pickling salt and spices over it and mash it to help it release its juices. The salt acts as a natural preservative and creates an environment where beneficial bacteria can flourish during fermentation. As I mix the cabbage and salt together, my hands become coated in a slightly sticky brine, and I feel connected to the age-old process of food preservation.

sauerkraut
Sauerkraut mixture with jars, lid, airlock and fermentation weight.
sauerkraut
Tamping down with wooden spoon

Next comes the packing of the mixture into clean glass jars. I press the cabbage down firmly to release more brine, ensuring that the cabbage is fully submerged. This step is crucial for the success of the fermentation process, as it prevents mold growth and allows the beneficial lactic acid bacteria to thrive. After securing the jars with fermentation lids with airlocks, I place them in a warm, dark corner of my kitchen, away from direct sunlight.

sauerkraut

The waiting game begins, and this is where patience and self-sufficiency intertwine. Fermentation is a natural process that can’t be rushed, but the reward is well worth the time. As the days pass, I check on my sauerkraut, gently pressing the cabbage down to keep it submerged.

Finally, after about two to four weeks, my sauerkraut is ready. The transformation is awe-inspiring; the cabbage has turned into a tangy, slightly sour delight that bursts with flavor. I proudly serve my homemade sauerkraut alongside various dishes, knowing that it not only tastes incredible, but also provides my body with a plethora of probiotics and beneficial enzymes.

Making sauerkraut has become more than just a culinary adventure for me. It embodies my love for self-sufficiency, my passion for gardening, and my dedication to wholesome living. Every time I take a bite of my homemade sauerkraut, I’m reminded of the beauty of simplicity and the importance of nourishing our bodies with real, unprocessed foods.

In a world filled with shortcuts and convenience, making your own sauerkraut serves as a reminder that true fulfillment comes from engaging in the timeless practices of our ancestors. Embrace self-sufficiency, get your hands dirty in the garden, and embark on your own journey into homemade sauerkraut. Trust me; it’s a journey that will nourish not only your body but also your soul.

celebrating summer

Beyond just making sauerkraut, I found myself exploring the ancient art of fermentation that has been passed down through generations. Traditionally fermented foods, like sauerkraut, kimchi, and other fermented vegetables such as zucchini, have become staples in my kitchen, not just for their delightful flavors but also for their incredible benefits to gut health.

What is Fermentation?

Fermentation is an age-old preservation technique that harnesses the power of naturally occurring bacteria to transform raw ingredients into something remarkable. Unlike modern processed foods, which often strip away vital nutrients, fermented foods are abundant with probiotics, enzymes, and vitamins that promote a healthy gut and support overall well-being.

fermented zucchini
Fermented Zucchini
ginger bug
Homemade Ginger Bug for Sodas
how to make kimchi
Homemade Kimchi
smreka - juniper berry recipes
Smreka Made With Juniper Berries

Health Benefits of Fermented Foods Like Sauerkraut

Our gut, also known as the gastrointestinal tract, is home to trillions of bacteria, both beneficial and harmful. The balance of these microorganisms plays a pivotal role in our digestive and immune systems. When the scale tips in favor of the good bacteria, it fosters a harmonious environment in our gut, aiding digestion, absorption of nutrients, and protecting against harmful pathogens.

Including traditionally fermented foods in your diet is an excellent way to promote the growth of beneficial gut bacteria. These foods undergo the natural fermentation process, where lactic acid bacteria break down sugars and convert them into lactic acid. This process not only enhances flavor but also creates an acidic environment that inhibits the growth of harmful bacteria.

Furthermore, fermented foods are teeming with live probiotic cultures. These probiotics are live microorganisms that survive the fermentation process and, when consumed, colonize our gut, providing a diverse and resilient microbiome. A healthy gut microbiome has been linked to improved digestion, better mental health, and enhanced immunity.

One of the key components found in fermented foods is lactobacilli, a type of lactic acid bacteria. These friendly bacteria play a vital role in supporting gut health by breaking down complex carbohydrates and promoting nutrient absorption. Additionally, they produce short-chain fatty acids, which have been associated with reduced inflammation and lower risk of chronic diseases.

Fermented foods also boast a bounty of enzymes that aid in digestion. Enzymes are essential proteins that facilitate chemical reactions in our bodies, and they are particularly beneficial when it comes to breaking down food and making nutrients more bioavailable. As we age, our bodies produce fewer enzymes naturally, so incorporating fermented foods into our diets can be especially beneficial for older individuals.

From the first crunchy bite of my homemade sauerkraut to the fizzy tang of my homemade ginger soda, I have experienced firsthand the positive impact of traditionally fermented foods on my gut health. As I embraced these foods in my daily meals, I noticed reduced bloating, increased energy levels, and an overall sense of well-being.

sauerkraut

Sauerkraut

Barbi Gardiner
Crafted from fresh cabbage and a brine of saltwater, homemade sauerkraut undergoes weeks of natural fermentation. Unlike store-bought versions, this amazing DIY delight exudes unparalleled flavors. Easy, budget-friendly, and teeming with probiotics, making your own sauerkraut is a delightful and health-boosting adventure.
No ratings yet
Prep Time 30 minutes
Fermenting time 21 days
Total Time 30 minutes
Course Condiment
Cuisine American, European
Servings 16

Ingredients
  

Instructions
 

  • Prepare the cabbage by removing the outermost leaf and keeping it aside for later use. Finely shred the remaining cabbage, using a cheese grater, knife, or KitchenAid mixer's shredding attachment as per your preference.
  • Transfer the shredded cabbage into a spacious bowl, evenly sprinkling salt and spices. Thoroughly coat the cabbage by stirring the mixture, and then proceed to bruise the cabbage and break down its cell walls to release juice. Achieve this by mashing the cabbage with a potato masher, wooden spoon, or fermentation tamper until it becomes more juicy and loses volume.
  • Once the cabbage is thoroughly mashed to release its juices, pack it into a quart jar pushing it down with a wooden spoon, ensuring that it is fully immersed in the brine. Place the reserved cabbage leaf atop the shredded cabbage to keep all pieces submerged beneath the brine.
  • Add a fermenting weight on top of the cabbage leaf to maintain everything under the brine during the fermentation process. Cover the jar using a fermenting airlock system, or simply drape a cloth or towel over the jar's opening. Move the jar to a warm and dark corner of your kitchen, allowing the fermentation to commence.
  • During the first day, gently push down on the weight whenever you have the opportunity, ensuring that the brine completely covers the cabbage. If it does not after 24 hours, supplement it with more brine.
  • Throughout the fermentation period, taste the sauerkraut to determine your preferred level of tanginess. This may take 2-3 weeks or even longer.
  • Once the sauerkraut reaches your desired flavor, it's ready to be stored. Place it in a covered jar and keep it refrigerated. Properly stored, your homemade sauerkraut can last for several months or even longer, preserving its delightful taste and health benefits.

Notes

  • Any type of cabbage will work to make sauerkraut. I used regular homegrown green cabbage, but other varieties will work as well.
  • Feel free to add other shredded veggies or spices to the mix such as carrots, onions, garlic, or juniper berries.
  • If your cabbage didn’t release enough liquid, you can make some extra brine by mixing 1 tbsp pickling salt to 1 cup water and add it to the jar until the cabbage is covered.
  • You may encounter a bit of white scum forming on the top of the sauerkraut. It’s harmless kahm yeast. This is more common if you jar is just covered with a towel. Simply scrape it off as best you can before eating your sauerkraut.
Keyword cabbage, condiment, fermented cabbage, fermented recipe, lacto fermented, probiotic, sauerkraut, vegan, vegetarian
Tried this recipe?Let us know how it was!

If you’re new to the world of fermentation, start small and explore a variety of traditionally fermented foods. Incorporate them into your meals as accompaniments or snacks, and gradually increase their presence on your plate. Whether you choose to make your own or opt for store-bought varieties, ensure that they contain live, active cultures and avoid pasteurized options, as heat treatment kills beneficial bacteria.

As a passionate advocate for self-sufficiency, gardening, and wholesome living, I can attest that adding traditionally fermented foods to your diet not only complements these values but also contributes to a healthier, more balanced lifestyle. Join me on this delicious journey into the world of fermentation, where the ancient wisdom of preserving foods meets modern understanding of gut health. Your body and taste buds will thank you! Check out these other recipes:

As an Amazon Associate, I earn from qualifying purchases.

Leave a Comment

Your email address will not be published. Required fields are marked *

Shopping Cart
Scroll to Top