Basic Sauerkraut Recipe
Sauerkraut is one of the healthiest foods that you can give yourself on a regular basis. It is tangy and delicious, and it supplies your body with ample, life giving probiotics, and digestive enzymes. Try eating ¼ to ½ cup with each meal to help digest food, absorb nutrients and alkalize the body.
Preparation time: 10 minutes “Culturing” time: 4 days to 3 weeks Yields 1 quart-size jar
Ingredient List & Amounts:
1 quart size, clean glass jar with rubber ring and screw-top lid 2 pounds organic cabbage. Reserve one outer leaf. (You can use other veggies
instead of cabbage if you have “culture starter,” OR make sure at least ¼ of the jar is cabbage… the cabbage contains the live cultures needed to start the fermentation process). 1 tablespoon sea salt (you may use less if you like) Use other herbs or spices as desired Get creative and try adding things like shredded onions, garlic, chili flakes, chopped greens, or even shredded green apples!
Instructions:
Shred cabbage as thin as you like either with a knife, cabbage shredder, or food processor. Put into large mixing bowl.
Add salt and herbs and use your hands or some type of tamper device to pound and mix the cabbage well… so that you break open the cell walls and release some of the natural juices. You should give the cabbage a good 3 to 5 minutes of mixing and pounding.
Pack the cabbage down tight in a clean quart-size jar. The liquid should come up over the cabbage when pushed down. Leave about 1 inch space from the top. If you need to you, can add some filtered water.
Use one of the outer cabbage leaves and tuck it in around the shredded cabbage to protect it from air.
Put the lid on, but not screwed tight. Place in a baking dish or on a plate to catch any juice that might push out over the first couple of days.
Store at room temperature and check on it after 5 to 7 days to see if it is the desired texture and tanginess. You can ferment for up to 3 weeks!
You can store in refrigerator or if you plan to eat it over a few weeks or months.
If you would like watch a video demo of this process go to: http://community.eatingforevolution.com/articles/486
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