A few weeks ago, some friends visited us for the weekend in Tahoe, and we got to talking about healthy snacks. It turns out one of their favorite healthy snacks is sauerkraut.
“Seriously?” I asked, my eyes bulging a bit at the thought.
“Yep. We make a fresh batch every week and leave it on the counter to snack on. You should try it.”
I’d been thinking more along the lines of reduced sugar cookies made with coconut oil for a healthy snack. But anyone who knows me knows I’m usually game to try something new. And I had never made my own sauerkraut.
I grew up with sauerkraut – it showed up regularly at our house alongside pork chops on top of platters of mashed potatoes. But it was only recent that I became aware of its health properties. It’s all about fermentation. Ferments with live lactic-acid producing bacteria, lactobacilli, intact are particularly beneficial to digestive health, immune function, and general well-being.
Too much science? Bear with me for a moment.
Lactobacilli are ubiquitous, found on the surface of all living things, but particularly plentiful on the leaves and roots of plants growing in or close to the ground. Through the fermenting process, the starches and sugars in fruits and vegetables are converted into lactic acid. As the lactobacilli multiply, they enhance the digestibility and nutrition of the food being fermented, and promote the growth of healthy flora in the intestine. In a nutshell, fermented foods tend to be very good for the gut. It’s written that Tiberius, of Roman fame, always carried a barrel of sauerkraut with him on long voyages to protect himself from intestinal infections, so the Romans figured this out long ago.
If you’re interested in delving into the science and nature of fermented foods, The Art of Fermentation by Sandor Katz, a true expert on fermenting, is a must read. Another great resource, a little less technical, is Nourishing Traditions by Sally Fallon.
I've picked up some tips now on making sauerkraut, and fermentation in general, and am sharing them along with my simple recipe for making sauerkraut here on Eating Rules as part of Andrew Wilder's annual October Unprocessed campaign. Please hop over there to show your support for eating unprocessed. And make your own attempt at making sauerkraut for dinner. Or for a healthy snack.
apuginthekitchen
I love homemade sauerkraut it's delicious and so good for you. I only made it once but think I didn't slice the cabbage thin enough as it didn't really get soft. After reading your instructions I now see what I did wrong. It really is good and so good for you. Great post Susan.
The Wimpy Vegetarian
Mine was a little crunchy, but I like it that way. To soften it further, just needed to keep pounding it with a mallet or something equally solid. I used a jar, but a mallet would be even better. It definitely makes it go limp!
cheri
There is a farm store in Oregon that ferments all kinds of veggies, we really grew to love them. Great post Susan. How is your little puppy doing?
The Wimpy Vegetarian
Thanks cheri! Puppy is doing well, but definitely feeling her oats. We made a huge mistake by giving her full rein of our small backyard while we were out there with her a few times. After that taste of freedom, she HATES the leash or being limited by a pen. But she got into so many things we had to rein her in, so to speak. But she's gradually training us to be better parents. It's been a long time since I've had a puppy underfoot 🙂
Lynda - TasteFood
I've always loved sauerkraut, but never made it. Thanks for the recipe!
The Wimpy Vegetarian
Now I want to start fermenting everything 🙂
sue/the view from great island
This is so great, I would love to make this for myself...does that give me permission to eat hot dogs? 🙂
The Wimpy Vegetarian
Or at least some German sausages 🙂
Norma Chang
Did not know sauerkraut was so easy to make. How much did your cabbage weigh? I guess there is a cabbage to salt ratio.
The Wimpy Vegetarian
My cabbage head weighed a little over 2 1/2 pounds, but you actually don't have to worry about a ratio. Salt is not even absolutely necessary for fermentation - but it sure makes it taste better. Plus it facilitates the fermentation by pulling water out of the cabbage and is important to getting the cabbage to submerge under its own juices. There are other advantages to salt too, but I don't measure the salt - I just add it to taste. After pounding on it and the juices develop, I start to taste it. When it's salted enough to my taste, I stop adding salt and just pound away until I have enough juice to submerge the cabbage in it. If you don't get enough juice, just add a little water - now you have essentially a brine, and that's fine too for fermenting. That said, Wild Fermentation book recommends 3 Tablespoons salt per 5 pounds of vegetables. That's a little too salty for me, but my message is it doesn't matter. That's according to both Sandor Katz and Sally Fallon, both lactic acid fermenting experts. (I'm realizing now that this is probably more information that you were looking for :-))
Norma Chang
Just the kind of detailed information I was looking for, thanks for taking the time to reply.
The Wimpy Vegetarian
Since you like knowing the details behind things (like I do), I wanted to update you on the salt to cabbage ratio in making sauerkraut, Norma. I read a scientific report today on this and it indicated that too much salt will inhibit fermentation. For 1 Tbsp sea salt, according to this report, it's important to use at least 2 lbs of cabbage.
Norma Chang
Thanks for the update Susan, yes, I do like knowing details behind things. I will make a note of the salt to ratio for future reference.
Now I am wondering: since the sodium content of salts varies (from brand to brand) would that affect the ratio?????
The Wimpy Vegetarian
I can only assume yes, since we're talking about a chemical reaction with the salt. Really good question, Norma. I too like the details, and am going to specifically research that. I use Kosher salt for most of my cooking, although I always have sea salt and flavored salts on hand. And using volume measurements, sea salt is far saltier than Kosher - although I've always thought it was true because of the difference in the shape of the crystals. I always enjoy little ventures like this because I always end up learning far more than I started out to learn 🙂
Susan
I always enjoyed eating sauerkraut (or any pickled/fermented food really) but ate it more so than ever last month when I did whole30. It is amazing how good it is for you and of course how good it tastes! Can't wait to check out your recipe.
The Wimpy Vegetarian
I agree, Susan. In fact, I'm enjoying learning about fermenting foods so much that I'm going to start experimenting with other foods now.
Trish
Totally inspired, I've always wanted to try making my own Sauerkraut. When I was growing up, it was always around and served with Sunday dinner. But it always came from a can (or at least, when my mom served it). I have a sneaking suspicion that my Polish grandfather made his own.
Couscous & Consciousness
I need to give this a go. I've heard a lot lately about the benefits of eating fermented food, and I keep meaning to try making sauerkraut.
Choc Chip Uru
So many people aren't happy with sauerkraut but they obviously have not tasted yours 😀
Delicious and simple!
Cheers
Choc Chip Uru
Keren @ Just One More Spoon
I've been wanting to make sauerkraut for a while! Heard so much good stuff about The Art of Fermentation by Sandor Katz. Last time I tried to make fermented purple cabbage using apple it didn't smell right...maybe it's just me. Might try again using your recipe which is super simple!
Mike Huiwitz
That's a perfect dinner meal for me.