Fermentation Fridays: SAUERKRAUT!

Yesss, that stinky, cabbage-y, icky, slimy yet deliciously healthy shredded rotten dish seems to be one of those foods that you either love or love to hate.  Literally meaning 'sour cabbage', sauerkraut is a fermented food product.  Though it can be purchased in stores, the shelf-kept, canned varieties are nutritionally void and pack less of a punch than the stuff you make at home.  If you are one of those people who prefer to buy everything (either due to lack of time in the kitchen or lack of desire to prepare your own food), I recommend using this rule of thumb when it comes to sauerkraut (and really, all) fermented food: if it comes in a can or stays on the shelf, don't buy it.  As with kombucha, kimchi, and saurkraut...if you find it stored in the middle of the market at room temperature, then it's been pasteurized and is likely lacking of nutritional value.  Stick to the brands that say 'Raw', 'Unpasteurized', or are kept in the coolers.

Making your own, however, is the best route, and it's quite simple.  All you need are: a crock or large glass bowl (I personally, use quart jars), a couple of heads of organic cabbage, pink himalaya salt, a little water, a knife, a cutting board, a coffee filter (I use unbleached), a rubber band, and a few weights (I use plastic sandwich bags filled with water).

1) Using the knife and the cutting board, chop the cabbage into fine shreds.  Saturate in water, and using love and clean hands, knead in the salt (about 1tsp).

2) Place the shreds in the mason jar, and press down firmly using anything, really, with a flat blunt surface that will fit into the mason jar (end of a rolling pin, if flat... a spice rack jar, etc).  Press HARD onto the cabbage shreds, until they are compact. 

3) Place a couple of washed, unshredded cabbage leaves on top for a barrier. 

4) Place your water bag weights on top of the unshredded cabbage leaves.  Press down hard, but be sure not to burst the bags.

5) Cover the jar with the coffee filter and secure with a rubber band.  Place in a kitchen cabinet, and let it fester and ferment for about 3 days. At this point you will likely need to add another water bag, for added weight.  THE TRICK TO SUCCESSFUL SAUERKRAUT, IS TO HAVE THE CABBAGE BELOW THE WATER LEVEL AT  ALL TIMES.  THIS CAN BE ACHIEVED BY INCREASED PRESSURE AND WEIGHT AS NEEDED, WITH THE WATER BAGS.

Depending on the climate in your facility, fermentation may last anywhere from 4 days to 9 days; be sure to check your 'kraut after 7 days to determine how it's proceeding.

Once the 'kraut is 'done', you will notice a gooey, moldy top layer.  Discard this layer; it is not to be eaten.  It is completely compostable, and the organisms in your compost heap will love it.  The lower layers (the actually lacto-fermented part), is edible.  Transfer your 'kraut to a sealable container, and store in the fridge until ready to consume.

The benefits of eating 'kraut: sauerkraut contains Vitamin C and lactobacilli.  Lactobacilli is a probiotic that facilitates our natural gut flora with digestion, and works to prevent the overgrowth of bad-for-you bugs, like Candida Albicans.  For women, lacto- fermented foods are important, as they work to combat yeast infections, and help prevent them from occurring in the first place.  Do your body a favor, and eat more 'kraut!

   If the taste of sauerkraut leaves a fowl flair in your mouth, try this recipe: Candied Sauerkraut.  All you need is a little 'kraut, beet juice pulp, and a little beet juice with raw agave mixed together.  Toss with your hands (and of course, much love).  The dish will be a sweet side addition to your favorite raw meal, or as a mini-meal in and of itself!