Most people think that sauerkraut originated in Germany. That’s actually not the case. It originated in China thousands of years ago, where it was called Suan Cai. People all over the world enjoy this crunchy and sour vegetable ferment. February 17th is World Cabbage Day, when the humble cabbage is celebrated in all its glory. Besides tasting great and being an excellent compliment to many meals, it is super nutritious and beneficial to consume.
The process of fermentation itself makes the nutrients in food more bioavailable to one’s body. Sauerkraut, like most lacto-fermented foods, is loaded with probiotics. Probiotics are live microorganisms that are important to ingest as they help make foods more digestible, which in turn increases your body’s ability to absorb the vitamins and minerals present. Probiotics also help to boost the immune system and reduce inflammation and allergies.
Studies show that fermented cabbage has antioxidant and anti-inflammatory properties because of the presence of phytochemicals. It also contains a plethora of healthy vitamins and minerals, including, but not limited to: Vitamin C, B6, K1, Calcium, Magnesium, Iron, Potassium, Copper, Manganese, Folate, Fiber, an assortment of enzymes, and beneficial acids. Studies also show that the consumption of fermented foods, like sauerkraut, can reduce DNA damage, excessive cell formation, and cell mutations.
Cabbage and other cruciferous vegetables contain glucosinolates. Recent studies have proven the beneficial effects of glucosinolates, including regulatory functions in inflammation, stress response, phase I metabolism, and antioxidant activities, as well as antimicrobial properties.
Sauerkraut is one of the easiest ferments to make. Cabbage + salt + time. There are many methods to making sauerkraut and endless possibilities of additions to the traditional cabbage ferment. To make a more traditional sauerkraut, get yourself an organic (if possible) cabbage, salt that is free of iodine additions (pink Himalayan salt is our favorite), a fermenting jar with a matching fermenting lid and an airlock, and a glass fermenting weight (large mouth mason jars work great).
Chop or shred the cabbage as desired.
Weigh the cabbage and calculate 2.5% of the weight for the salt addition. We used about a half of a cabbage in this batch. Weighing in at 350g, the salt addition was 8.75g. To calculate the salt, multiply the weight by .025. (350 X .025 = 8.75) Add the cut cabbage to a large bowl and sprinkle on the salt.
Vigorously massage the salt into the cabbage and then let sit for 20 minutes. Massaging with salt helps to break the cell walls of the cabbage and the salt assists in drawing out the water content. You’ll be surprised by how much the volume shrinks.
At the end of it’s resting period, you should notice liquid that has collected at the bottom of your bowl.
Add seasoning, to this batch we used yellow mustard seeds, juniper berries, and caraway seeds.
Be as creative as you want with the additional seasonings. Black or pink peppercorns, coriander seeds, dill seeds, spicy peppers, and herbs are all great additions to sauerkraut….let your imagination run wild.
Mix well and then pack the contents into a jar, pushing down to compact everything. The liquid should be above the cabbage. If it’s not, don’t be concerned, it soon will be.
Adding a special glass fermenting weight is recommended. This helps to keep the cabbage under the brine which is important to prevent the growth of unwanted microbes. A special lid with a hole and grommet should be used, as well as the addition of an airlock. We like to fill ours with vodka.
Now all you have to do is wait for those invisible microbes to take over and convert your raw cabbage and friends into a delicious sauerkraut. Ferment one week to a few months; your choice.
There are many positive aspects to consuming fermented foods. Sauerkraut is one of our favorites and we hope that the information we provided will help encourage you to try your hand at making a batch and consume fermented foods on a regular basis. Happy National Cabbage Day!