How to make Sauerkraut
Fermented foods are all the rage these days, and with good reason!
The fermentation process produces beneficial bacteria, known as probiotics, which help to balance the gut microbiome and promote digestive health. Probiotics found in sauerkraut, such as Lactobacillus plantarum and Lactobacillus brevis, have been shown to improve the overall composition of gut bacteria and reduce inflammation in the gut. This can be particularly beneficial for children, whose immune systems and digestive systems are still developing. Also, the high levels of antioxidants found in sauerkraut can protect the gut lining from damage caused by free radicals and support overall gut health. Pretty cool right?
Unfortunately Sauerkraut from the supermarket shelf no longer has any live bacteria in it – the jar would pop unless stored in the fridge! (And you can get some fridge versions which are better). The good news is that it’s super easy to make yourself, and an excellent food to introduce to your baby early on. For the first weaning months you can mix in just the juices to start (e.g. into purees), then graduate to chopped Kraut mixed with other foods, then the full experience.
INGREDIENTS
1x500ml (ish) jar
1 head of cabbage (red or white)
1 clove of garlic, minced
1 tbsp salt
METHOD
1. Sterilise your jar by washing in hot soapy water and placing in oven at 100 degrees for about half an hour. (Once the water inside the jar has dissipated, it’s ready to go.) Set aside.
2. Finely shred your cabbage and add the salt and garlic.
3. Start massaging your cabbage mix. Here you are bruising the cell structure of the cabbage, which will make it release water. Once you have a good puddle of liquid at the bottom of your bowl, you can stop. This can take up to 10-15 mins depending on the strength of your hands. More liquid is better, so if in doubt, keep going a bit longer.
4. Pop your Sauerkraut into the jar, squeezing it down firmly. Once the jar is full, press down well with your fingers/ fist so that a pool of liquid collects on top. This will prevent it from growing mould.
5. Cover well with clingfilm and seal with a rubber band around the outside. The cling film can stretch if gasses develop but won’t let any nasties get inside the jar. Unlike making Kombucha, the fermentation process does not require oxygen.
6. Place in a warm location to ferment. First ferments can take up to a month or more in the winter months. The warmer the temperature, the faster the ferment.
7. Check your Sauerkraut after 3 weeks. It should not taste very salty, but instead taste more like a pickle – sour and savoury. It should also have lost some of its crunch. If it still tastes like very salty cabbage, it needs more time.
8. Next time you make Sauerkraut, add a tablespoon of your first batch into the mix. This will speed up the ferment considerably. It will be ready in 1-2 weeks.
TROUBLESHOOTING
Mould is growing on my Sauerkraut
Most likely this means your jar wasn’t sterilised properly at the start, or not sealed airtight at the end. You can try scopping off the top 2cms of your Kraut and rejar it in a freshly sterilised jar. However, sometimes mould spores infiltrate the whole jar, so the mould will grow back. This is why we need to be so diligent at the very start of the process.
My Sauerkraut tastes like salty cabbage
That’s because it’s not finished the fermentation process and it needs more time. Even if you’ve pulled it out of its warm spot, reapply the cling film and rubber band and put it back in its warm spot. Give it another 3 weeks before retesting.
My Sauerkraut is dry
You probably didn’t massage long enough. You really need all those juices to come out before you stop. I’d recommend trying again with a new batch.
My Sauerkraut is smelly
Did you open the jar and a fart-like smell started wafting around the kitchen? This is normal and a great sign that the fermentation is working! Luckily that smell doesn’t translate into taste at all, and it’s really only the initial opening of the jar that will give you that funky experience.
