How to Make Sauerkraut at Home: Benefits and Recipe

Have you ever wondered about that intriguing jar of shredded cabbage tucked away in the health food store? Or perhaps you've heard about its tangy flavour and amazing health benefits? This humble fermented food has been quietly gaining popularity due to its connection to wellness. But what is it, and why is there so much hype about making it at home?

Sauerkraut, a traditional fermented cabbage dish, is more than just a trendy food item. This blog takes you on a ride through the delicious world of sauerkraut, uncovering its incredible benefits and showing you how simple it is to prepare it at home. Whether you're a ferment enthusiast or curious about this crunchy, tangy delight, join us in this unique culinary experience and create your own jar of gut-friendly goodness!

What is sauerkraut?

In its simplest form, sauerkraut is a fermented cabbage dish. But don't let that simplicity fool you! The magic happens through lactic acid fermentation, a natural process where beneficial bacteria transform the cabbage, giving it that signature tangy, slightly sour flavour and a crunchy yet tender bite. With this mix of salty, sour, and crunchy sensations, sauerkraut enlivens your palate with every bite.

The history of sauerkraut is as rich as its flavour, tracing back over 2,000 years to China. Interestingly, while often associated with German cuisine, sauerkraut's origins lie in Chinese kitchens, where it was used to preserve cabbage during long winters. The tradition journeyed to Europe, where people in German and Eastern European kitchens cherished it. The technique became so beloved in Germany that it firmly cemented sauerkraut as a staple in their culinary tradition.

So, is sauerkraut noted only for its distinct flavour? You'll be surprised to know that this fermented dish is a rich source of probiotics and vital nutrients, such as vitamins C and K, fiber, and antioxidants, that help keep you in top shape. Despite its robust nutrient profile, sauerkraut is remarkably low in calories, making it an excellent addition to health-conscious diets.

Do you think sauerkraut is merely a crunchy and nutrient delight? Wait until you discover its secret benefits for your wellness!

Health benefits of sauerkraut

More than being a nutritional powerhouse, sauerkraut offers far-reaching benefits for your health, making it a valuable addition to your diet. This humble dish, steeped in tradition, is a delight for the taste buds and a boon for well-being. Let's explore the unique ways sauerkraut can contribute to a healthier you:

• Improved digestion: At the heart of sauerkraut's health benefits is its profound impact on digestion, thanks to the rich probiotic content and abundant fiber. The beneficial bacteria it contains help maintain a healthy gut microbiome, which is crucial for proper digestion. These probiotics ease common digestive issues such as bloating and gas, while the fiber supports regular bowel movements. By nurturing your gut, sauerkraut can enhance digestive health.

• Weight management: Sauerkraut can be a fantastic ally for anyone aiming for weight management. Its low-calorie content helps you enjoy its tangy goodness without worrying about extra calories. Furthermore, the high fiber content contributes to feelings of fullness, helping you stay satisfied and potentially reducing your intake of less healthy foods.

• Immune boost: A healthy gut is vital for a robust immune system, positioning sauerkraut as a key player in immune support. The probiotics within this fermented food promote the growth of beneficial gut bacteria, which enhance immune function. Furthermore, sauerkraut is rich in vitamin C, reinforcing its role in bolstering immune health.

• Cancer prevention: Emerging research suggests sauerkraut may have cancer-protective properties, chiefly due to its antioxidants and other beneficial compounds. These powerful substances help protect cells from damage and reduce the risk of certain cancers. Though it offers a promising area of study for cancer prevention through dietary choices, more research is required to establish its potential.

• Heart health: Heart health can be positively influenced through the consumption of sauerkraut. Its probiotics help balance cholesterol levels, and the potassium content aids in blood pressure regulation. Additionally, the fiber found in sauerkraut supports heart health by potentially reducing cholesterol levels, thus contributing to overall cardiovascular wellness.

• Stronger bones: Sauerkraut is a good source of Vitamin K, which is vital for maintaining healthy bones. This vitamin plays a key role in calcium absorption and bone mineralisation, contributing to stronger and healthier bones and potentially reducing the risk of osteoporosis.

• Stress reduction and brain health: The fascinating gut-brain axis is a testament to the intrinsic connection between gut health and mental well-being. Probiotic-rich foods like sauerkraut have the potential to influence mood and cognitive function positively. Some research points toward the consumption of fermented foods contributing to reduced symptoms of anxiety and depression by promoting a healthy gut microbiome.

An expert from The Good Bug discusses the intricate connection between your gut and brain. Watch the video below to understand how a healthy gut boosts mood.

Now that you've marvelled at its superpowers, how about making some sauerkraut magic in your own kitchen?

How to prepare sauerkraut at home?

Making sauerkraut at home is surprisingly simple and incredibly rewarding. It's a fantastic way to connect with the traditional art of fermentation and create your own jar of gut-friendly goodness. No fancy equipment or complicated techniques are required; you just need basic ingredients and a bit of patience. Here's a detailed guide to get you started on your sauerkraut-making journey.

Ingredients:

• Cabbage: Choose a fresh and firm cabbage. Though green cabbage is the most common choice, venturing into red or Napa varieties can add a unique twist to your sauerkraut. Before you begin, remove any damaged outer leaves, rinse the cabbage, and get ready to shred.

• Salt: Salt is essential for the fermentation process. It draws out moisture from the cabbage, creating the brine in which the magic happens, and also helps inhibit the growth of undesirable bacteria. Opt for sea salt or kosher salt, which is free of iodine and other additives. The recommended salt-to-cabbage ratio is vital—stick to 2-3% of the cabbage's weight for the best results.

• Optional ingredients: If you want to explore beyond the basic taste, consider adding caraway seeds, juniper berries, peppercorns, garlic, or ginger. These ingredients introduce complex flavours without disturbing the fermentation process.

Necessary equipment:

• A large mixing bowl.

• A sharp knife or mandoline for shredding the cabbage evenly.

• A fermentation crock or wide-mouth mason jar suited to your portion size.

• A weight to keep the shredded cabbage submerged—a smaller jar filled with water or fermentation weights works well.

• A scale for precise salt measurements.

Step-by-step instructions:

1. Preparing the cabbage: First, weigh your cabbage. This will help you determine the correct amount of salt. Then, peel off any damaged outer leaves and rinse the cabbage well. Save one clean leaf for later use. Cut out the core and finely shred the cabbage into thin strips.

2. Mix with salt: Add 2-3% salt by weight to the shredded cabbage. For instance, if your cabbage weighs 1 pound (≈450 grams), add 1 1/2 - 2 teaspoons of salt. Toss it thoroughly and let it rest for about 15 minutes. This step encourages the cabbage to release its moisture, creating the necessary brine for fermentation.

3. Add optional ingredients (if using): If you're using any optional ingredients like caraway seeds, juniper berries, peppercorns, garlic, or ginger, add them to the cabbage and salt mixture. Toss everything together to ensure even distribution.

4. Massage the cabbage: Now comes the fun part! Massage the cabbage vigorously with your hands for several minutes. This helps break down the cell walls and release even more juice. You should see a fair amount of liquid accumulating at the bottom of the bowl.

5. Pack the jar: Grab a handful of cabbage and pack it tightly into your clean fermentation jar or crock. The key is to firmly pack the cabbage to submerge it in its juices. Continue packing until the jar is almost full, leaving a little headspace at the top.

6. Weigh it down: Place one of the reserved cabbage leaves on top of the shredded cabbage, trimming it to fit the jar's opening. Place your weight on top of the cabbage leaf, ensuring that the cabbage is completely submerged in the liquid. If there isn't enough liquid, add a little brine (a mixture of salt and water) to cover the cabbage.

7. Fermentation process: Cover the jar loosely with a lid or cloth, allowing for some airflow. Place the jar in a cool, dark place with a temperature between 65-75°F (18-24°C) for fermentation. Allow the sauerkraut to ferment for 3 to 4 weeks. Adjustments in time may be necessary depending on the ambient temperature, fluctuating from 5-6 weeks at lower temperatures between 60°F and 65°F (16°C to 18°C).

8. Check regularly: Check your sauerkraut daily during the fermentation process. You should see signs of active fermentation, such as bubbles and a sour aroma. Taste assessments should begin a week into the process and continue every few days until the preferred sourness is reached.

9. Ready to enjoy: The sauerkraut is ready when it reaches your desired level of sourness, usually after 1-4 weeks. The timeframe depends on the temperature and other factors. Once it tastes good to you, it's ready.

10. Store and refrigerate: Transfer the sauerkraut to a sealed container and store it in the refrigerator. This will slow down the fermentation process. Enjoy your homemade sauerkraut as a condiment or side dish, or incorporate it into your favourite recipes.

But wait, let’s troubleshoot and fine-tune your kraut game with some handy tips!

Tips for successful sauerkraut making

Though it's easy to make sauerkraut at home, like with any new venture, first-timers might face a few bumps along the way. Don't worry, though! With a little knowledge and attention, you'll be enjoying your own tangy creation in no time. Here are some common issues you might encounter and practical tips to ensure your sauerkraut turns out just right:

• Mould growth: Seeing mould on your sauerkraut is a red flag. Mould can develop when the cabbage is exposed to air. It usually indicates that the cabbage wasn't fully submerged in its juices or that the fermentation environment wasn't clean enough. So, use fermentation weight to ensure your cabbage is completely submerged throughout the fermentation process. Also, use a clean jar and equipment and resist sampling your sauerkraut too early. If you see mould, unfortunately, you'll have to discard the batch.

• Kahm yeast: Sometimes, a white film might appear on the surface of your sauerkraut. This is often Kahm yeast, a harmless byproduct of fermentation. It's usually not a problem, but it can affect the flavour. If you see Kahm yeast, you can simply scoop it off the surface.  

• Salt levels: Salt acts as both a flavour enhancer and a preservative in sauerkraut, but getting it right can be tricky. Too much salt can inhibit fermentation, while too little can lead to spoilage. Accurately measure your salt based on the weight of your cabbage. If your sauerkraut turns out too salty, rinse it lightly before eating. If it's not salty enough, it might not ferment properly and could spoil.

• Not enough liquid: Sometimes, your ferment may not produce enough brine to cover the sauerkraut completely. In such cases, you can easily make a small batch of 2% salty water to top off your jar. It's essential to leave about 2 inches, or 5 centimeters, of headspace to allow for expansion and prevent overflow. This simple step will keep your sauerkraut submerged, preventing potential spoilage.

• Knowing when sauerkraut is ready: Knowing when your sauerkraut is perfectly fermented is a matter of taste, but there are a few ways to tell. Start tasting your sauerkraut after about a week. It will gradually become more sour. You'll also notice a change in the cabbage's colour. It will become more translucent and lighter as it ferments. When it reaches a level of tanginess you enjoy and observe the colour change, know that your sauerkraut is ready!

Is ready-made more your style? Let’s figure out how to pick the best store-bought sauerkraut!

Buying sauerkraut from stores

Buying sauerkraut from a store offers an easy and quick solution for those who lack the time or motivation to make it at home. However, the convenience should not come at the expense of quality. Choosing high-quality sauerkraut is essential to fully enjoy its health benefits, especially its probiotic content. Here's what to look for when you're browsing the shelves for sauerkraut:

• Unpasteurised: When selecting sauerkraut, opt for unpasteurised versions. The pasteurisation process, commonly used for canned or shelf-stable products, kills the beneficial bacteria that contribute to the sauerkraut's probiotic benefits. Look for sauerkraut that is labeled 'raw,' 'unpasteurised,' or 'live culture.' This ensures you're getting the full probiotic punch.

• No preservatives: Avoid sauerkraut that contains added preservatives. These chemicals can interfere with the natural fermentation process and may not be the best for your health. A good quality sauerkraut relies on the natural fermentation process for preservation, not artificial additives.

• No added sugars: Be cautious of sauerkraut that includes added sugars (from other vegetables). The natural fermentation process already imparts a distinctive tangy flavour, making additional sugars unnecessary. Keeping your sauerkraut free of added sugars helps maintain its healthful profile.

The ingredient list should be short and sweet. Ideally, it should contain only cabbage, salt, and perhaps some natural spices like caraway seeds or juniper berries. Avoid products with a long list of ingredients, especially those you don't recognise. A simple label is a good sign of a natural and high-quality product.

Whether DIY or store-bought, get ready to level up your meals with these delicious ideas!

Simple and delicious ways to include sauerkraut in your meals

Sauerkraut often gets sidelined as a mere condiment, but it's so much more than that! This tangy, crunchy delight is incredibly versatile and can add a zesty kick and nutrition to various dishes, from sandwiches to salads. Here are some creative ways to incorporate sauerkraut into your meals:

• Sandwiches and burgers: Swap out your usual pickles for a layer of sauerkraut on your sandwiches and burgers. The tangy flavour complements rich meats and cheeses beautifully, adding a refreshing crunch.

• Salads: Add a few spoonfuls of sauerkraut to your favourite salads for a burst of flavour and a dose of probiotics. It pairs particularly well with hearty greens, roasted vegetables, and creamy dressings.

• Topping for hot dogs or tacos: Move over, relish! Sauerkraut is a fantastic topping for hot dogs and tacos, adding a tangy counterpoint to the savoury flavours.

• Grain bowls: Grain bowls are a healthy and customisable meal option, and sauerkraut is a perfect addition. It adds a vibrant flavour and a satisfying crunch to bowls filled with grains, vegetables, and protein.

• Roasted vegetables: Roasting vegetables bring out their sweetness, and sauerkraut provides a delightful contrast with its tangy flavour. Try pairing it with roasted root vegetables, Brussels sprouts, or sweet potatoes.

• Dips and sauces: Finely chopped sauerkraut can be added to dips and sauces for a unique depth of flavour. Try adding it to hummus, guacamole, or even creamy dressings.

As you've seen, creating your own tangy, probiotic-rich sauerkraut at home is surprisingly simple and extremely rewarding. Gather your cabbage, salt, and perhaps a few favourite spices, and get yourselves a gut-boosting dish. Experiment with different cabbage types and spices and find what you love. There's nothing quite like the satisfaction of tasting your own homemade sauerkraut.

So, gear up for a sauerkraut adventure to treat your taste buds to something extraordinary and give your gut the love it deserves. And if you prefer a quick yet equally nutritious alternative, check out The Good Bug's artisanal fermented pickle varieties. Visit our website to build your bundle of gut-friendly products and embrace the positive changes!

References

https://www.healthline.com/nutrition/benefits-of-sauerkraut

https://www.thepioneerwoman.com/food-cooking/recipes/a100555/how-to-make-sauerkraut/

https://minimalistbaker.com/how-to-make-sauerkraut/

https://www.allrecipes.com/recipe/238368/homemade-sauerkraut/

https://www.webmd.com/diet/health-benefits-sauerkraut