Probiotic-Rich Sauerkraut

Written By Caitlyn Solari

Sauerkraut…let’s just say, this is a food that I have come to love as my taste buds have aged. Ha ha. A big reason for my love of this particular food is because of its incredible health benefits.

Homemade Sauerkraut is fermented cabbage full of pre and probiotics, iron, vitamins K & C, and fiber. This fermentation process may sound intimidating, but it is actually a really easy process. This easy recipe only take 2 ingredients: cabbage + salt.

Check it out:

Be picky when choosing the foods you eat. Look for organic/homegrown cabbage and a salt high in trace minerals. My favorite kinds of salt are a himalayan salt, Celtic Sea Salt, or Redmond’s Real Salt. A few of my favorite benefits of sauerkraut are:

  • Gut Health

  • Immune Support

  • Cardiovascular Health

  • Weight Support

  • Vitamins/Iron/Fiber

  • Microbiome Health

Sauerkraut is known for it’s ability to help regulate and support healthy digestion. Pre and probiotics are a very important components that help to promote a healthy gut microbiome — aka the balance of good bacteria in the gut outweighing the bad. A healthy gut contributes to the health of the immune system (housed in the gut), the liver, pancrease, kidneys, heart, and more. So you can see why I promote this awesome food for every day living!

I loving pairing my sauerkraut with things like brauts, burritos, steak, fish, meatloaf,…really anything. It’s such an easy way to add an extra boost of nutrition. Get creative and find new ways that you can incorporate this healthy fermented food to your meals.

TIPS & TRICKS

  • I personally recommend using a food processor — I LOVE the fine texture that it shapes the cabbage into. You can of course cut up the cabbage small by hand as well.

  • Be patient as you’re working the salt and cabbage together. You will see the brine start to form. Keep working it!

  • To weight the cabbage down beneath the brine in the jar, I just use a medium-size rock in a ziplock bag…because i’m cheap and don’t want to spend money where I don’t need to, ha ha. You can also easily purchase a fermentation weight.

  • If any cabbage is above the brine liquid and is exposed to oxygen, there is a greater potential for mold to form, so just be sure to keep the cabbage beneath the brine.

  • FYI, the longer you leave the cabbage to ferment on the counter, the “stronger” the ferment will be. So if you’re newer to fermenting, maybe try 5 days and increase to your liking next time around. Once it is placed in the fridge, the fermentation takes a bit of a halt.

  • Enjoy, friend!

Caitlyn Solari
Previous

Sunflower Butter