This sauerkraut recipe for boosting gut health is very simple and inexpensive to do at home on a budget with two ingredients. It’s a great side to any meal and is a meal time staple on the GAPS Diet.
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Benefits of sauerkraut
- is full of probiotics created through the process of lacto-fermentation
- is a good source of enzymes, which aid in digestion
- another way to get in some green veggies
- is an excellent source of antioxidant vitamins such as vitamins E and C (Source)
Making this sauerkraut recipe for boosting gut health is so simple with two ingredients.
The great news is making sauerkraut for boosting gut health is very simple and inexpensive. So why spend loads of money on good quality probiotic pills when you can make sauerkraut at home for a few dollars and keep money in your wallet. (P.S. there is a time and a place for probiotic pills on the GAPS Diet)
What is Sauerkraut?
Sauerkraut is lacto-fermented cabbage that uses salt and the natural liquid found in cabbage as the fermenting juice. While making sauerkraut can seem like a daunting and difficult process rest assured it is quick and simple to make and you will be a master in to time at all.
Tools you may need:
- Chopping board and knife
- Large bowl
- Measuring spoons
- Glass jar or fermentation crock. I usually use a large mason jar.
- Fermentation lids (not necessary, but very handy)
Ingredients
Cabbage: 1 medium head of white or red cabbage
Salt: Choose a good quality sea salt, 3-4 tablespoons per medium head of cabbage
Sauerkraut Recipe for Boosting Gut Health Instructions
Step 1: Remove a few of the outer leaves of the cabbage and reserve for later.
Step 2: Remove the core of the cabbage and then shred the cabbage with a sharp knife or mandolin to your desired thickness. For thinner pieces use a food processor. We prefer ours with a little more crunch and texture, and choose slightly thicker shreds.
Step 3: Place the shredded cabbage in a bowl and sprinkle with salt. 3-4 tablespoons per medium head of cabbage.
Step 4: Use your hand to massage and work the salt into the cabbage until it starts to become juicy. Then cover with a tea towel and let it sit for 20-30 mins. During the resting time the salt will work its magic and draw more liquid out of the cabbage.
Step 5: Place cabbage liquid mixture in glass jars or a fermenting crock. Make sure to push the cabbage down ensuring that it is all under the brine, this helps prevent mould from forming. Make sure to leave 1-2 inches head space for expansion.
Step 6: Fold up the leaves that you reserved in step 1 and place over the top of the cabbage in the jars. Making sure that it too is under the brine. This will help keep the shredded cabbage in place. (Note: if you don’t have enough liquid to cover the cabbage add a tablespoon of filtered room temperature water to your jar.)
Step 7: Add a lid or a fermentation lid to the top of the jar.
Step 8: Let the fermentation process begin! Ferment at room temperature for 5-7 days or longer if you prefer a milder taste. The longer you ferment the more the histamines will reduce. I also recommend placing the jars in the tray to catch any liquid over flow that may happen during the fermenting process.
Step 9: When your fermentation time is complete; remove fermenting lid, replace with a regular lid and store in the fridge.
Serve sauerkraut as a side to any meal or add to soup when serving. The heat from the soup will significantly reduce the beneficial bacteria but still provide many of the other benefits. This way of serving can be especially good when introducing fermented foods.
How to introduce sauerkraut for the first time
Fermented foods can have a powerful effect on the body. If you haven’t eaten home fermented foods before you will need to introduce slowly. Start with 1 teaspoon of the juice and working your way up to as much as a cup a day. Make sure to listen to your body to see how you react during the introduction process.
A little bit each day of this sauerkraut recipe for boosting gut health will help repopulate the beneficial bacteria in your gut!
Thank you so much for stopping by the kitchen! Checkout how to make GAPS Homemade Yogurt.
Yield: 2 quarts
Sauerkraut Recipe for Boosting Gut Health
Ingredients
- 1 head of red or white cabbage
- 3-4 tbsp salt
- filtered water (optional)
Instructions
- Remove a few of the outer leaves of the cabbage and reserve for later.
- Remove the core of the cabbage and then shred the cabbage with a sharp knife or mandolin to your desired thickness. For thinner pieces use a food processor.
- Place the shredded cabbage in a bowl and sprinkle with salt. 3-4 tablespoons per medium head of cabbage.
- Use your hand to massage and work the salt into the cabbage until it starts to become juicy. Then cover with a tea towel and let it sit for 20-30 mins. During the resting time the salt will work its magic and draw more liquid out of the cabbage.
- Place cabbage liquid mixture in glass jars or a fermenting crock. Make sure to push the cabbage down ensuring that it is all under the brine, this help prevent mould from forming. Make sure to leave 1-2 inches head space for expansion.
- Fold up the leaves that you reserved in step 1 and place over the top of the cabbage in the jars. Making sure that it too is under the brine. This will help keep the shredded cabbage in place. (Note: if you don’t have enough liquid to cover the cabbage add a tablespoon of filtered room temperature water to your jar.)
- Add a lid or a fermentation lid to the top of the jar.
- Let the fermentation process begin! Ferment at room temperature for 5-7 days or longer if you prefer a milder taste. The longer you ferment the more the histamines will reduce. Place the jars in the tray to catch any liquid over flow that may happen during the fermenting process.
- When your fermentation time is complete; remove fermenting lid, replace with a regular lid and store in the fridge.
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