Easy Sauerkraut

We like sauerkraut, but we don't care for the vinegary, mushy, stringy kind found in the market in cans or jars. Store-bought, canned sauerkraut has been pasteurized and therefore, the good bacteria (probiotic) and enzymes have been destroyed as has the vitamin C, and other goodies.

We make our own for the better nutrition, but mostly because we like it. It is a little bit sour, and the cabbage is still crisp and tastes like cabbage. If you like sauerkraut at all, or cabbage, once you see how easy it is to make, you'll want to try making some yourself. Once you taste this sauerkraut, you'll want to make some more.

At harvest time, we make a big batch in a crock, but we also make small batches in quart jars when we can find good, organic cabbage (on sale) in the market. Non-organic cabbage that has been sprayed to kill insects or weeds may be slow to ferment or not ferment at all. We use either green or red cabbage or a combination of the two.

All you need to make your own small batch is a head of cabbage, some sea salt, a quart jar with a tight fitting lid, a sturdy bowl, and something with which to pound the cabbage, like a wooden meat tenderizing mallet.

Here's a simple recipe from Nourishing Traditions (page 92):

Sauerkraut

Makes 1 quart

1 medium cabbage, cored and shredded
1 tablespoon caraway seeds
1 tablespoon sea salt
4 tablespoons whey (if not available, use an additional 1 tablespoon salt)

In a bowl, mix cabbage with caraway seeds, sea salt and whey. Pound with a wooden pounder or a meat hammer for about 10 minutes to release juices. Place in a quart-sized, wide-mouth mason jar and press down firmly with a pounder or meat hammer until juices come to the top of the cabbage. The top of the cabbage should be at least 1 inch below the top of the jar. Cover tightly and keep at room temperature for about 3 days before transferring to cold storage. The sauerkraut may be eaten immediately, but improves with age.

Notes: We don't always add the caraway seeds. You can easily make your own whey and in the process, sour cream, or cream cheese. See Making Whey.

Here is an excerpt from a great little book on making sauerkraut and other lacto-fermented veggies we recommend:

"Attention was focused on the nutritional importance of sauerkraut when, in the 18th century, sailors often suffered from scurvy, a vitamin C deficiency. Captain Cook sailed around the world, carrying barrels of sauerkraut, not losing a single man to scurvy during his three-year voyage"

From Making Sauerkraut and Pickled Vegetables at Home: Creative Recipes for Lactic Fermented Food to Improve Your Health (Natural Health Guide), pg. 9.

Remember:  Unlike some others on the Internet, we will never, ever, ever recommend a book, product, practice, or process that we ourselves have not purchased or used consistently and with good, consistent results.