Slice cabbage thinly with either a knife, mandolin, or slicing attachment on food processor.
For every pound of cabbage , mix with 2 teaspoons of salt. Toss cabbage and salt with your hands so it is well distributed and let rest, about 1 hour.
Knead/massage the cabbage with your hands, to encourage more juice to come out. Add optional bay leaves (1 per pound), and/or caraway seeds (1 tsp. per pound).
Pack cabbage mixture tightly into a jar.
Once all the cabbage is in, make sure there is enough liquid (from kneading) to cover the cabbage by about 1 inch. Weight the cabbage down (this can be done with a small jar of water or something heavy that can be placed over a cabbage leaf).
Put a lid on the jar. You’ll want to leave 1-2 inches of space between top of sauerkraut and the lid. Be aware that you will need to occasionally let the CO2 out that will accumulate. To release trapped gases, carefully loosen the lid just a tad, stopping the second you hear gases escaping or see liquid seeping.
Set it out of direct sunlight and let sit for at least 4-6 weeks. You may put it in the fridge to slow fermentation.
With growing research on probiotics, scientists are discovering they may be instrumental to the treatment and prevention of various infectious diseases, metabolic conditions, and immune and neurological disorders. If you are not familiar with probiotics, they are live, active microorganisms people ingest to alter the bacteria in their gut for health benefits. They are often referred to as the “good bacteria”. Probiotics are found in fermented foods such as fermented vegetables, sauerkraut, miso, fermented cheese, kefir, yogurt, tempeh, pickles, kimchi, green olives, wine, and sourdough bread. They can also be taken in supplement form. Some manufacturers have even begun to add probiotics to non-fermented grocery items such as water, chips, and juice. There are many benefits of probiotics, and there are a variety of strains that provide different benefits to the body. The most widely researched probiotics include Lactobacillus and Bifidobacterium.
While the long names of these probiotics don’t necessarily need to be memorized, it is good to know the health benefits they can provide.
There are several species of Lactobacillus, and they are most commonly found in yogurts. Research suggests they may help with treating diarrhea, yeast infections, and boost immunity. Certain species have also been found to help with treating psychological conditions, improve overall health, and skin conditions such as atopic dermatitis. Certain species of Lactobacillus are also found in fermented vegetables, kimchi, kefir, and kombucha.
Bifidobacterium is a type of probiotic that aids in the digestion of foods, producing short-chain fatty acids and reducing inflammation. Bifidobacterium may boost immunity and improve eczema in infants. It also may help with the treatment of constipation, diarrhea, IBS, and ulcerative colitis. Food sources include yogurt, kefir, buttermilk, miso, tempeh, pickles, kimchi, cured meats, some wines and vinegars, sauerkraut and sourdough bread.
While certain strains and species of probiotics may work together to provide health benefits, there is not enough scientific evidence to justify recommending probiotics in large combinations at high doses. The fastest way to change the microbiome is through diet, but a probiotic supplement can be a great option because they provide bacterial diversity and most provide large amounts. In some cases, fermented foods can exacerbate GI conditions and a probiotic supplement may be better tolerated. Whether from food, drink, or pill, the potential benefits of probiotics are promising.
If you would like to try your hand at making fermented foods, this recipe may be a good place to start. It’s simple and uses only a couple of ingredients. Your gut will likely thank you later!
Ingredients
Directions
Slice cabbage thinly with either a knife, mandolin, or slicing attachment on food processor.
For every pound of cabbage , mix with 2 teaspoons of salt. Toss cabbage and salt with your hands so it is well distributed and let rest, about 1 hour.
Knead/massage the cabbage with your hands, to encourage more juice to come out. Add optional bay leaves (1 per pound), and/or caraway seeds (1 tsp. per pound).
Pack cabbage mixture tightly into a jar.
Once all the cabbage is in, make sure there is enough liquid (from kneading) to cover the cabbage by about 1 inch. Weight the cabbage down (this can be done with a small jar of water or something heavy that can be placed over a cabbage leaf).
Put a lid on the jar. You’ll want to leave 1-2 inches of space between top of sauerkraut and the lid. Be aware that you will need to occasionally let the CO2 out that will accumulate. To release trapped gases, carefully loosen the lid just a tad, stopping the second you hear gases escaping or see liquid seeping.
Set it out of direct sunlight and let sit for at least 4-6 weeks. You may put it in the fridge to slow fermentation.