On Saturday, I attended a naturally fermented sauerkraut making demonstration presented by Sandy Boyce.
Being of German descent, it was calling to me!
Not to mention that I know the huge health benefits of the live cultures in naturally fermented vegetables. Sauerkraut that is bottled or canned is pasteurized and the cultures are killed off, so this is the way to go.
Benefits
Natural fermentation increases the nutritional value of the vegetables. The live culture also helps digestion and the immune system.
When the naturally occurring lactic acid bacteria in the cabbage multiply along with the addition of sea salt, other harmful bacteria are killed or crowded out.
You may be surprised to hear that home processing of vegetables is safer than raw veggies – there have been NO documented cases of food borne illness by those who monitor these things.
It’s Easy
I am sharing with you the process and pictures of Sandy preparing the cabbage for fermentation as sauerkraut. I learned that it is easy, and you can do it at home too!
The most important step is to start with really fresh cabbage, preferably picked out of the field that day. If you don’t grow your own cabbage, it is possible to get locally grown cabbage at the local farmer’s markets.
So, join in our adventure, and after you have read all this, you will want to make it too!
Ingredients
- 10 lbs fresh organic green cabbage – juicy, first or second day after it is picked (it turns out best if you stick to the firm head green cabbage – it will work but won’t be the same if you substitute other kinds of cabbage like red or napa)
- 5 Tbs coarse sea salt (Celtic)
- about ½ cup caraway seeds (to taste)
Equipment needed
- Scale to weigh cabbage
- Food processor with thinnest shredding blade
- Pounder – a flat bottomed bottle or similar implement
- Large bowl or bin
- Large stock pot or sturdy straight sided container
- 3 one-half gallon jars with lids, thoroughly washed and dried, not need to sterilize them
- Sharp knives
- Cutting board
- Dish cloths
Procedure
Pull off the outside leaves then weigh whole cabbage heads (with cores still intact)
Measure salt to the proportion of ½ tablepoon salt for every 1 pound cabbage
Wash cabbage and drain, can blot it with a tea towel
Cut cabbage head in quarters, cut out the core.
Shred in food processor.
Empty into a large stock pot, sprinkle salt and caraway seeds on each layer.
Keep shredding and adding layers until all the cabbage is processed.
Mix well with hands.
Put the stock pot on a solid surface, preferably on the ground.
Pound with a heavy flat bottomed pounder.
Continue until the cabbage has reduced at least by half, is mushy and the juices are flowing. You will hear a sucking sound at the bottom when it is done.
Fill the jars with the pounded cabbage mix, pressing down and leaving space on top –
at least 2 inches in half-gallon jars and 1 inch in half-pint jars
Top with lids but do not screw them on tight.
Put on a dish (in case of overflow).
Write the date on the jars.
Let it sit on the counter until sour – this is to your taste. It will take days to weeks, depending on ambient temperature and your taste.
Check daily, press down and open lids to let out the bubbles. The sooner you stop, the milder the taste; the longer you let it go, the more sour it will be.
When it is sour to your taste, transfer to the refrigerator.
This photo is my jar after 4 days fermentation. Notice the different color of the cabbage.
Eat daily. Sandy said she likes it at breakfast with eggs and sausage.
For further reading and instructions, check out
Wild Fermentation by Sandor Katz
and Nourishing Traditions blog by Sally Fallon
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