Lacto-Fermented Cabbage Sauerkraut Recipe on Food52 (2024)

FAQs

How long does it take to lacto ferment cabbage? ›

The best quality sauerkraut is fermented for a minimum of 14 days with 21 being even better. This time span ensures good flavor development, proper acidity level, and complete consumption of all the sugars in the cabbage. Too short of a fermentation time robs you of SO MANY beneficial postbiotic compounds.

You can eat sauerkraut every day. But if you're looking to benefit your gut bacteria, you can also eat other fermented foods and beverages like kimchi and kombucha. Yogurt also contains beneficial probiotics. Each product can contain different strains of bacteria, which may vary in their benefits.

Cabbage is transformed into sauerkraut through fermentation, a process that preserves foods with naturally occurring lactic acid bacteria and infuses them with a pleasant bitterness and zest. However, fermented foods do more than simply complement and enhance the flavor of your meals.

Danish Ballhead, Late Flat Head and Premium Late Dutch are good cabbage varieties for sauerkraut. Krautman is one of the most popular varieties for making sauerkraut, and growers are encouraged to try new varieties as well.

After the first 5 days, the fermentation process slows down, and the flavours become more complex. The longer you wait, however, the more likely your vegetables will be too soft. And if by accident oxygen gets into the container, there is a risk of surface mould.

Sauerkraut is rich in probiotics that promote digestion, absorption of vitamins and minerals, and prevent constipation. Sudden intake or excess consumption of sauerkraut may lead to diarrhea. However, with daily consumption, your body gets accustomed to it and gradually diarrhea is prevented.

If you're at risk of high blood pressure or are on a low sodium diet, salty sauerkraut may not be the best choice for you. That said, there's less than 1,000 milligrams of sodium in one cup, so it depends on what else you eat.

The best time to eat sauerkraut for gut health is during or before a meal since stomach acid, and enzymes can aid in breaking down food and killing harmful bacteria. Incorporating sauerkraut into your diet regularly can be beneficial, aiming for at least 1-2 servings per day.

Depending on your taste, onions, bacon, juniper berries, caraway, and/or cream can be added to and cooked with the Sauerkraut. In many parts of Germany, pork ribs or pork cutlets are cooked in the Sauerkraut to give it a smokey flavor. The pork absorbs the liquid and becomes very soft and juicy.

The nutritional value of sauerkraut, kimchi, and pickles

Sauerkraut, for example, is a rich source of vitamin C and K, as well as fiber. Kimchi, a Korean staple, contains vitamins A, B, and C, and is believed to have anti-inflammatory properties.

What cabbage is best for fermenting? ›

Green, firm and dense cabbage is best for this recipe. It is possible to make this recipe with red cabbage too, but it's not as traditional. Salt: When fermenting, it is important to use pickling salt, kosher salt, or sea salt. Avoid using table salt as it has iodine added which can possibly affect fermentation.

In order to reap the probiotic health benefits of sauerkraut, buy refrigerated sauerkraut available in bags or pouches instead of in cans or jars. Avoid sauerkraut that has vinegar or sweeteners.

Sauerkraut contains far more lactobacillus than yogurt, making it a superior source of this probiotic. Two ounces of homemade sauerkraut has more probiotics than 100 probiotic capsules. Store-bought sauerkraut is often treated with preservatives, meaning it does not offer the same health effects as homemade sauerkraut.

Mason Jar. A plain old Mason jar can do the trick when it comes to fermentation. Make sure you're generally working with a wide-mouth jar (I like to use these half-gallon-sized jars). This is important because you want to be able to get things in and out with ease, so a narrow-mouth jar can be difficult.

If you would like to speed this up, then you can either raise the temperature slightly to speed up the process, or take even more care and time to remove any excess salt from your cabbage. This will lower your overall salt content, and should allow the Kimchi to ferment faster.

Fermentation is complete when your sauerkraut tastes pleasantly sour. So, if you've noticed signs of active fermentation, like bubbles, and it smells pleasantly sour, then your sauerkraut is ready for eating. You can also continue to let the cabbage ferment, so it develops a 'rich' flavor.

For most beer the major part of the fermentation is done within 3 days of the first signs of vigorous fermentation. The rest is just conditioning. For a big beer it'll take longer.