There is a lot of buzz going on about probiotics and the microbiome.   I have had some severe gut problems in my life and was able to heal myself with the help of probiotics and naturally fermented foods.

One of the easiest ways (and tastiest ways) to get good bacteria into your gut, is by eating fermented whole foods.  This is where sauerkraut comes in.  I think it is the easiest fermented food to start with and it doesn’t take much time at all. Yay!

 

Probiotic foods can:

• Boost immune system function
• Improve digestion, especially when consumed just before your meal or with your meal.
• Help reduce inflammation
• Contribute to overall well being via the gut-brain connection
• Increase nutrient absorption (the bacteria breakdown the food and release many nutrients including vitamin C and make it easier for your body to access them)

 

Basic sauerkraut consists of two ingredients: salt and cabbage.  Once you have mastered making basic sauerkraut, you can start to play around with flavorings.

 

Ingredients:

1-2 heads of cabbage (any color- I like purple because it’s pretty)

2-3 TBSP salt

Implements

Large bowl

Mason jar

Weights (I love these pickle pebbles)

Airlock (optional) The pickle pipe is super awesome and cheap. I use this all the time now!

Instructions:

1. Peel a couple of cabbage leaves off the outside until you get down to a nice layer that has no dirt or discoloration.  No need to wash.  You want the bacteria on the surface of the cabbage.

2.Core the cabbage and thinly slice. (you can use a cabbage shredder or a food processor, but I find slicing with a knife super easy)

3. As you slice the cabbage, place it in a large bowl and sprinkle each layer with a bit of salt.  This help draw the moisture out and makes the process a little quicker.

4. Once all the cabbage is sliced and in the bowl, roll your sleeves up and start massaging the cabbage.  Really get into it.  If you want your husband to help out, tell him that it will help his grip strength!

5. Keep massaging until the cabbage has gone down in size and there is a lot of juice in the bottom of the bowl

6. Grab the limp cabbage and start shoving it into your mason jar.  Press it down and make sure to get enough cabbage juice to cover the shredded cabbage.  It is important to keep the cabbage submerged.

 

7. Place your weight on top of the cabbage and screw the lid on tight.  If you have an airlock, put that on.   The airlock allows the air to escape, but not get in.  Sauerkraut needs to ferment in an anaerobic (without air) environment.  Leave on the counter or in a dark cupboard for 7-10 days at room temp. If you don’t use an airlock, make sure to burp your mason jars at least once a day (ie. unscrew the lid to release the gases) Otherwise you may have an exploding jar on your hands!

 

 

 

Once the sauerkraut is ready remove weights and airlock and place in the fridge.  Stays good for at least 6 months (if it lasts that long!)

 

 

PSA-

Massaging purple cabbage may make your hands look crazy!  But don’t worry, it fades quickly!