Sauerkraut

Sauerkraut

By
From
V is for Vegan
Makes
a medium container

Food fermentation is when food breaks down and converts sugar to either lactic acid or alcohol. It is a bacteria, but a healthy one like penicillin, and aids in the preservation of food. Alcohol, pickles, yoghurt and sourdough are fermented foods. Eating more fermented foods will boost your immune system as it is naturally probiotic. The health benefits of fermentation are known all over the world: the Japanese macrobiotic diet encourages the consumption of pickles because they aid digestion, while in Eastern Europe, cabbage is fermented whole in barrels. You can ferment most foods and salt is the key ingredient that prevents them from rotting. Real sauerkraut takes time – it should be fermented slowly. The proportion of salt is 3 tablespoons for every 2 kg of cabbage.

Ingredients

Quantity Ingredient
1 white cabbage
2 tablespoons rock salt
1 tablespoon dill seeds
1 tablespoon juniper berries
1 apple, cored and thinly sliced or grated

Method

  1. Remove any outer cabbage leaves that may be damaged and chop the cabbage into ribbons. Mix it with the salt, dill seeds, juniper berries and apple in a food-grade plastic container.
  2. Leave it for an hour, then start to ‘punch’ the cabbage, pummelling it to make it softer. Then place a weight on top of it, such as a glass jar filled with water. Leave overnight, but every so often press down the weight. Eventually the cabbage ribbons should be covered with the saline liquid. If not, cover the cabbage with (ideally bottled) water.
  3. Mix with your hands, pressing down. Cover completely and leave it for a couple of weeks. If then it has a tangy, fermented flavour, put it into sterilised jars. If there is any white mould, just scoop that off – it’s completely safe. If it hasn’t yet fermented, cover it well again and leave for another week or two.
Tags:
Vegan
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