It’s official folks, sauerkraut and other lacto/wild fermented/cultured veggies are officially more potent than expensive probiotic supplements. The benefits of making your own sauerkraut are huge! This humble and ancient food has never been so appealing, consuming sauerkraut could literally change your life and help heal chronic problems. It’s easy, cheap and powerful, learn how to make your own delicious sauerkraut and reap the benefits.
“We had it analyzed. We found in a 4-6 ounce serving of fermented vegetables there were literally ten trillion bacteria”
A 16oz jar of home made sauerkraut is the equivalent to 8 bottles of a standard probiotic supplement! WOWZA!
Cultured Vegetables are the ultimate superfood!
10 reasons to eat sauerkraut
1. They are delicious the combinations of vegetables, herbs and spices are endless.
2. 85% of your immune system lies in your digestive wall it is our bodies first defence against illness. If our gut bacteria is compromised we are far more susceptible to disease.
3. Helps maintain a healthy weight because when your digestion is healthy and your body has all it’s fundamental nutrients you’ll be less inclined to binge on unhealthy foods.
4. Protects you from nasty parasites as well as candida overgrowth, pathogenic viruses and bacteria.
5. Preserves food when it is at its peak production. Instead of buying a cabbage out of season in the middle of winter, how about cracking open a bottle of kraut that you made when that cabbage was in season?
6. Fermentation makes nutrients easier to absorb. It has been proven that cabbage, once fermented, contains 200X more vitamin C than it does when consumed raw.
7. Protect yourself against depression and anxiety by consuming cultured vegetables. Researchers have shown a link between unhealthy gut flora and the incidence of depression. In one study they found using blood analysis, 35% of people with depression were found to have leaky gut syndrome. Gut bacteria also regulates the release of the feel good hormone dopamine.
8. Keep Alzheimers at bay research shows increased incidence of alzheimers in people with leaky gut syndrome. When certain gut bacteria escape into the bloodstream such as H.pylori they can affect our brains and instigate the build up of plaque.
9. Improved Digestion nobody likes feeling lethargy and discomfort after a meal, you should feel energized and nourished. If your gut bacteria are in balance your digestion should be efficient and painless.
10. Beautiful skin has a defined affiliation with balanced healthy gut flora. Many studies have been done showing this connection including one Russian study where they found 54% of acne patients had significant alterations to the gut flora.
Anything you want to add to the list?
Now don’t you want to start making your own delicious sauerkraut?
It’s super easy, and incredibly affordable, especially when compared to fancy probiotic supplements.
Make sure not to overdo it if you are just starting out. Fermented foods are very cleansing and can result in a healing crisis if too much is consumed at once. I recommend starting slow, with a teaspoon of cultured vegetables at every meal. You can work your way up to a heaping tablespoon over the course of a week or two.
I am sending you over to the master- Sandor Katz, if you want to learn more check out his books, author of Wild Fermentation and the Art of Fermentation both very comprehensive and insightful books on fermentation wisdom, history, and recipes.
Here is the basic sauerkraut recipe,which I use as a template for all my sauerkraut antics, but feel free to add the following…
- peppercorns
- dill
- cumin seeds
- coriander seeds
- caraway seeds
- carrot
- radish
- sea vegetables
- other types of cabbage
My Basic Sauerkraut Recipe
Equipment
Ceramic crock or food-grade plastic bucket, one-gallon capacity or greater OR One-gallon mason jar or two 500 mL mason jars with lids
Plate that fits inside crock or bucket
One-gallon jug filled with water (or a scrubbed and boiled rock)
Cloth cover (like a pillowcase or towel)
Homemade Sauerkraut Directions
- Chop, grate or slice cabbage, you can use red or green, if you combine the two, the preferred method of Sandor Katz author of multiple books on the topic) you’ll end up with a beautiful pink sauerkraut.
- Sprinkle the cabbage with salt as you go, this draws moisture out of the cabbage through osmosis, creating the brine which will allow your kraut to preserve itself and the probitics to proliferate.
- At this point you can choose to add other vegetables, herbs and spices which I’ll talk about below, or you can leave as is.
- Pack the salted cabbage into your vessel, whether you’re using a crock, bucket or jars place small amounts of cabbage at a time and pack down using your fists or another sturdy tool. You want to make it as compact as possible to help force the water out of the cabbage.
- Once you’ve packed down all your cabbage, cover with a plate or for jars use the “butt” end of the cabbage to push it down and allow the liquid brine to cover the cabbage. Use your weighted water bucket or heavy stone on top of the plate to keep the kraut submerged.
- Press down on the weight every few hours as the salt draws more moisture from the cabbage. You want the brine to be above the plate. If the brine still isn’t above the plate by the next day, add one cup of pure water combined with one tsp salt and add it to the kraut. If you’re using jars there are some nifty contraptions that seal out oxygen but allow Co2 to release, a worthwhile investment.
- Cover with a cloth to let it ferment and come to life.
– See my original article at: http://realfoodies.org/food/how-do-you-make-sauerkraut/#sauerkraut-recipe
My Super Mineral Kraut
For this version I mix 1 Tbs. dulse flakes with my 3 Tbs of himalayan salt. You could use other flaked seaweeds too, like nori, arame, kombu…
This version is great for adding more iodine into the diet which is protective against radiation. Seaweed is also high in B vitamins, particularly B12. The mineral content of seaweed is impressive, and fermentation increases the bioavailability.
I think it’s really important to consume foods that are rich in minerals in this day and age. With the levels of soil depletion we are seeing, our foods are supplying less and less nutrient value thanks to modern agriculture and unsustainable farming practices.
My Super Spicy Immune Boosting “kimchi” Kraut
I have a recipe for authentic kimchi here, it’s elaborate and time consuming, plus you need a particular type of cabbage and daikon radish. Not to say it’s not worth it because trust me, it is. However if you want a cheat version that is equally delicious and uses plain old green cabbage then this is it. This is a fantastic food to eat when your feeling under the weather.
Follow the directions for plain sauerkraut but mix in the following additions…
1 Tbs red chili flakes
1 inch piece of ginger, grated
5 garlic cloves, minced
1 Tbs fish sauce
My East Indian Inspired Kraut
Around our house we eat alot of indian curries and pickles. I find classic sauerkraut doesn’t quite jive with Indian cuisine, but I still like to get a dose of probiotics and healthy enzymes. Plus turmeric is incredibly healing, check out some of the reasons you should incorporate more turmeric into your healing practices.
Follow the directions for plain sauerkraut but mix in the following additions…
1 tsp cumin seeds
1 Tbs turmeric powder
1 tsp mustard seeds
1 inch piece of ginger, grated
2 garlic cloves, minced
5 curry leaves (optional)
Sources http://articles.mercola.com/sites/articles/archive/2012/05/12/dr-campbell-mcbride-on-gaps.aspx http://www.scientificamerican.com/article/gut-bacteria-may-exacerbate-depress/ http://www.dailymail.co.uk/news/article-2419418/Low-levels-healthy-gut-bacteria-cause-mental-health-issues-anxiety-schizophrenia-say-scientists.html http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3038963/
