Sauerkraut - Lizs Whole Food Kitchen
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Sauerkraut is fermented cabbage, the fermentation process creates lactic acid from the sugars in the cabbage. Excellent for our gut providing probiotic Lactobacilli, it is rich in enzymes to replenish poor gut bacteria. Just one portion of 3 to 4 tbsp a day is all that is needed. It also gives us vitamins B, C, and K. High in magnesium and calcium, it improves digestion by promoting the growth of healthy bacteria.

I like to make 2 kilner jars worth.

1 small to medium red cabbage approx 400g
1 small to medium white cabbage (the tightly packed leaves type) approx 400g
3  tbsp himalayan or sea salt

Remove the outer leaves and finely shred the cabbage – I do this in the food processor on a fine blade attachment.
Place the cabbage in a large bowl and sprinkle on the salt. Leave for 10 mins as the salt helps to draw the water out of the cabbage. Salt is necessary to preserve and stop it going off.
Then pound the cabbage with the end of a wooden rolling pin for a few minutes until you see juice being produced.

Pack into 2 very clean kilner jars, about 3/4’s full leaving about a 1/4 gap for the fermentation process to create gas. Press down until the juice comes over the cabbage. Fill a small sandwich bag with about a cup filtered water and press out the air and secure tightly.
Place on top of the cabbage – this is to prevent any air getting in and causing it to go off.  If the water does leak it doesn’t matter too much. It will still ferment.

Secure the lid and place jar into a small bowl as the fermentation process means sometimes some water might leak out of the lid of the jar. if this happens you can burp it by gently opening the lid just to release some gas before securing the lid again.

As the cabbage ferments it will turn from white and purple to a lovely vivid deep pink colour.

Leave to ferment in a place in your kitchen or utility room not too cold and not too warm. It can be used after 2 weeks but you can leave it for longer up to 6 weeks.
Place in the fridge to stop fermentation and keep in the fridge when you are using it.

Note – if you are new to sauerkraut work up to 4 tbsp a day gradually!

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