Saurekraut

Fermenting is an ancient method of preserving seasonal fruit, veggies, grains and meat. In colder northern climates food was preserved to last through winter. It was also used to add gut healthy probiotics. I remember my grandmother and mom would preserve seasonal veggies and green mangoes called achar in ceramic jars when they were in peak season. Achar is served as a condiment eaten with rotis, rice or even enhance simple foods. Lime ginger pickle is my favorite and I’ll share my homemade recipe soon. Here is my recipe for Sauerkraut, its a Nordic way of preserving vegetables specially cabbage and is so good in Buddha bowls, sandwiches, with grilled meats etc.

WHY FERMENTATION

Fermentation is a natural process, natural enzymes and bacteria(lactose bacilli) in fruits and vegetables go through an enzymatic process that help them ripen and eventually digest themselves. When this happens in the presence of oxygen they breakdown and eventully decompose. But when this happens without oxygen (anaerobic process) the lactose bacilli eats the natural sugars in the veggies, it produces lactic acid and more lactose bacilli, the cycle continues.

Lactic acid kills many stains of bad bacteria restoring the flora of good bacteria in the gut. Fermented vegetables add more gut healthy flora creating a thriving environment that in return increases the nutritional values of fruits and vegetables in the gut, helps breakdown proteins and also helps with excreting waste, also called toxins. Importantly Saurkraut tastes really good and not complicated to make. Just follow a few important steps and you’re good to go. Heres how to make it.

NOTES

• Always make sure all you utensils, jars and clean and sterilized. I like this simple video that explains the proper way of sterilizing.
• Use organic vegetables if possible for fermenting and don’t go crazy scrubbing and washing the veggies, it tends to destroy the natural enzymes on the vegetables that help with the fermentation.
• If the top looks like its moldy or discolored don’t be alarmed just remove and wipe around or perhaps change the jars.
• Fermentation can be done without salt, but it speeds up the process.
• I prefer making a salt and water solution to massage the cabbage.

Ingredients MAKES 3 LARGE JARS, the recipe can be halved

• 2 medium Napa or Green Cabbage
• 1 inch grated ginger, optional but recommended
• 2-3 cloves garlic, minced, optional but recommended
• 1 inch fresh grated turmeric (optional)
• 1 tbsp caraway seeds
• 1 tbsp fennel seeds
• 2 tbsps about Himalayan sea salt** see notes

• Wash the cabbage shred or slice the cabbage, you can use a food processor with a fine slicer attachment.
• Dissolve the salt in 1/2 cup of water.
• Place all ingredients in large mixing bowl. Use clean hands (you can wear rubber gloves) to massage the mixture. The cabbage will release lots of juice while getting soft. The vegetables should release quite a lot of juice, if not, just add some more salt or I prefer making a salt solution.
• Using a spoon or a tong to pack the mixture tightly into 2-3 large clean sterile jars to push out all air. (Ball jars makes a fermentation kit which is excellent)
• Keep packing until the jar is full of veggies and the veggies are covered in juice (very important) this is to prevent any oxidation. Close with an air-tight lid.
• During the fermentation process the veggies will expand and the liquid will try to come out,
• Leave the jars to ferment at room temperature for 4 days to 1-2 weeks (depending on room temperature). It’s ready with the cabbage is soft, but not mushy and has a fresh, briny, spicy and acidic flavor.
• Store the jars in the fridge. And use clean utensils to get the sauerkraut.
• You could divide the fermented vegetables into smaller jars and give out to friends and family as a healthy gift.