This is the world most well-known lacto-fermented food. Sauerkraut is incredibly nutritious and healthy. It provides probiotics and vitamin K2, which are known for their health benefits, and many other nutrients. Eating sauerkraut may help you strengthen your immune system, improve your digestion, reduce your risk of certain diseases, and even lose weight. Sauerkraut is a good source of vitamin C. Half a cup of serving provides 17 mg of vitamin C. We are very fortunate to have all fruits and vegetables available to us throughout the year. This was not the case 100 or more years ago, pickling was once essential for keeping sufficient food stores over the winter. Long before vitamin C supplements and other sources of essential nutrients were identified, sauerkraut was used to prevent scurvy during called winter months or during extended sea voyages.

Sauerkraut - Kapusta kiszona Recipe

By Zosia Culinary Adventures | Date: October 26, 2023

Preparation Time: 2 hours

Fermentation time: 10 - 14 days

Yield: 5 kg

Equipment: Clay barrel - Fermentation Crock (the best) or Ceramic jar, heavy flat rock, small glass plate, linen cloth, wooden muddler, 1 L Mason Jars

Ingredients:

• 5 kg Shredded Green Cabbage or Red Cabbage ( 5-6 heads )

• 125 g Grey Sea Salt(never use iodized salt)

• 5 teaspoons of Caraway seeds

• 5 Bay Leaves( best fresh from your own plant)

• 5 Juniper Berries

• 5 teaspoons Dry Dill Seeds

Instructions:

1. Sterilize Fermentation Crock by washing and rinsing well with boiled water

2. Thinly chop the cabbage with a knife or food processor. Place in a large bowl. Sprinkle with of salt and all spices. Mix well with your hands

3. Pack the cabbage firmly by keeping in mind after every two hands full press hard with wooden muddler to release juice.

4. Keep the cabbage completely submerged in brine- important to kep your cabbage less prone to mold.

5. Cover the surface of the cabbage with sanitized both linen cloth and the glass plate. I prefer glass plate for better observation of fermentation and prevention of possible unwanted bacteria growth. Weigh it down with a rock. Finally, cover the crock with its lid or thick linen towel well secured with rubber band so no bugs get to it.

6. Let it ferment for 2 weeks. Keep it in the kitchen where you can keep a close eye.

7. Every 5 days allow built-up gas CO2 to escape (a method known as 'burping'). Use wooden muddler to work the cabbage so it ferments evenly. Make sure that cabbage is always covered with brine. If not enough juice, add boiled cooled salted water( 1 liter of water with 25 g of sea salt ratio)

8. After each burping, make sure to sanitize the linen cloth and the glass plate before you place it back inside of the crock.

9. The longer you leave the sauerkraut, the sourer it will become.

10. Once you're happy with the flavour, fill the sanitized jars with sauerkraut and close properly with sanitized lids. Make sure to use muddler to evenly pack the sauerkraut in the jars. Also, make sure the sauerkraut is covered with brine in each jar.

11. I keep my sauerkraut until the new cabbage season arrives, which is about 12 months but usually is gone by then.

    Bon Appetite! Smacznego!

Fact: Sauerkraut juice is rich in natural lactic acid, which inhibits the growth of undesired intestinal bacteria and encourages the growth of good bacteria. Drinking sauerkraut juice not only benefits your body's digestive process, but it also acts as a laxative, helping to prevent constipation.