Homemade sauerkraut with cumin in a glass jar

Homemade Sauerkraut

Today I am sharing with you how to make a special dish, home made Sauerkraut, in your very own kitchen.  Home made Sauerkraut can help your digestion, curbs sugar cravings, lowers depression and anxiety, increases your immune system and helps you shed some kilos.



Pro-Biotic Rich Food improves our Health

Research has shown that the bacteria in our gut is directly connected to our moods. It also impacts sugar cravings, our immunity and in general to our health. Unfortunately, antibiotics, processed food, sugar, stress, alcohol and caesareans are the culprits for many people’s gut bacteria being out of balance. Introducing Pro-biotic rich food into our diet helps get your gut bacteria back into a balanced state and improve our health.

Fermented food is pro-biotic rich and easy to make at home. In fact, your grandparents used fermentation to conserve food, but with the introduction of refrigeration fermenting food has gone out of fashion.

Home made Sauerkraut is a cheap and easy option

Today I am showing you how easy it is to ferment cabbage, also called sauerkraut. You can make 4-6 jars of homemade sauerkraut yourself for the cost of a head of cabbage, when in Health Food shops you pay $15-20 per jar.

Here is how you do it:

Take off the outer leaves of the cabbage and reserve them for later. Cut the cabbage into small pieces into a big bowl or bucket. I use a big steel bucket for mine but you can use any food safe bucket or container. Now add salt to the cabbage. Around 2 tablespoons for a big head of cabbage and massage the cabbage until it releases liquid and gets softer. The liquid in your bucket should have the same saltiness like ocean water. If it’s not salty enough or too salty the fermentation process won’t work properly.

Variation Turmeric Pineapple Sauerkraut

Today, I am making a variation of the basic recipe. I will add a whole pineapple, cut into chunks as well as a tablespoon of freshly grated turmeric to my cabbage mix. It’s my favourite sauerkraut but you can just use plain white or red cabbage if you want to.

Now transfer your cabbage into clean mason jars. Push down hard until more liquid comes up to the top. Finish it off by stuffing some of the outer leaves on top of the sauerkraut so that you make sure the sauerkraut is well and truly under liquid. I like to put a weight on top of that leaf. You can use any other weights to keep the cabbage below the liquid, such as rocks and marbles.

Let Sauerkraut ferment for 7 days

Now put a lid on the jars and leave the jars to the side, but out of the sun, for at least 7 days. Burp the jars and push down the sauerkraut daily so that any gas from the fermentation process can escape. You may find that at day two some of the liquid spills over the top of the jar, that’s why I like to keep my jars on a tray.

After 7 days try the sauerkraut. If it’s sour enough and to your liking, transfer the jars to the fridge for you to enjoy. My family and I have sauerkraut with our eggs every morning. But you can just have it with any meal as a condiment.

Careful if your gut is toxic

Just one warning: If your gut bacteria is really toxic, the sauerkraut will make you feel a bit off to start with due to the detox effect. That is a good sign.  I recommend you start slowly and only have a little bit of sauerkraut and increase the amount daily.


Until then xxx

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