In today’s hands on private organic farm to table cooking lesson, I am going to teach how to make naturally fermented sauerkraut.
Like a fine wine, naturally fermented sauerkraut is rich in digestive enzymes. And you can also add other veggies, too.
Traditionally, sauerkraut is made with cabbage and sea salt, but you can use red cabbage, carrots, radishes, carrots, onions, apples, dill and caraway seeds. Feel free to mix and match a variety of 4-5 veggies.
Besides boosting the shelf life of fruits and vegetables, fermenting foods helps preserve nutrients and makes foods easier to digest.
Also, fermenting foods create beneficial digestive enzymes, B-Vitamins, Omega-3 fatty acids and many probiotics.
And my favorite reason to make and eat sauerkraut is it is delicious. I like adding sauerkraut to tempeh sandwiches and serving it as side dish to round out a meal.
Last, but not least, it is simple to make:
Simply shred or cut thin slices of medium large cabbage.
Save and set aside the outer wimpy leaves and cabbage core.
Mix in some caraway seeds, if you like.
Then add and mix in enough sea salt till you feel a light grittiness. About 2-3 tablespoons sea salt for about half gallons of cabbage.
And then pack it into a half gallon jar.
Next, press the outer wimpy cabbage leaves and core of the cabbage onto the shredded cabbage to press all the air out. Put it in a dark place. A kitchen cabinet is ideal.
Check on it the next day to see if there is a little of the cabbage juice on the bottom of the jar. If yes, you are on your way. After a couple of days, check it again and you might burp or open the jar to let the gas escape.
Repeat burping the jar again in 2 days. Repeat in 2 days.
After 7 days, open the jar and taste it.
In today’s lesson, we decided to use cabbage, purple daikon radish, carrots, caraway seeds and sea salt.
We are very optimistic that it will be tasty. And best of all, my client feels confident to make it again and create her own delicious variations.
Cabbage photo by Tracey Eller
Here is the finished sauerkraut with carrots, purple daikon and caraway seeds, a Delicious Medley of Colors.
“TO CELEBRATE FOOD WHILE GETTING HEALTHY, LESLIE CERIER IS YOUR GUIDE,” DR MARK HYMAN
Specializing in Vegetarian, Vegan, Gluten Free and Plant Based Cooking for Health and Pleasure
Renowned Chef & Author
Gourmet Getaway Retreats