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How to Make Sauerkraut: Getting Started with Fermentation

There are so many amazing benefits homemade sauerkraut can offer.

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Ready to finally kick your gut issues to the curb? Imagine kissing food allergies, constipation, leaky gut, toxic pounds, cellulite, brain fog, and adrenal fatigue goodbye forever.

Want to learn how to make fermented sauerkraut? It is so much fun, but it can also be daunting! You don’t want to do the wrong thing and make yourself sick, but you definitely want the amazing benefits that homemade ferments have to offer.  Fermentation of cabbage into an easy sauerkraut recipe is so easy to learn.

Fear not, fermentation isn’t nearly as scary as it seems. The remarkable thing about fermenting your own food is you can tell immediately when something’s not right.  It’s not a guessing game like traditional canning. 

Once you get the hang of it you’ll be hooked. Producing your own ferments is an art because no matter what you do every batch will turn out unique from the last. 

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The Basics: Salt + Vegetables + Environment

The role of salt is both protective and purposeful. It protects against harmful bacteria while also stimulating osmosis. To make ferments like sauerkraut, salt is needed to draw the liquid out of the cabbage so it has a brine to create magic in.

A common mistake beginners make is to not leave enough liquid above the vegetables to protect them from the elements of the outside world. I like to make a separate brine of 1 tsp sea salt to one cup of water and add some on top of my packed down vegetables. 

Every fermented food relies on the same principles of salt, vegetables, and an environment free from oxygen, so those healthy bacteria can grow. 

Basic Easy Sauerkraut Recipe 

The easiest way to get started is with this basic method. You can alter it by adding spices, different vegetables, garlic, ginger, green onion, carrot, etc. Get creative! 

Ingredients

  • One head of cabbage approx. 5lbs (white or red cabbage) or 2 cups shredded carrots
  • 3 Tbsp sea salt or another non-iodized salt 
  • Spices, garlic, ginger, or other vegetables you want to add 

Directions

  • Chop the cabbage finely, you can use a food processor, a mandolin, or do it by hand. 
  • Liberally coat the cabbage with salt and let it sit for a few minutes. 
  • Mix, pound and squeeze the cabbage to get as much water out of it as possible. 
  • This is when you would add your other vegetables and spices. 
  • Stuff mixture into mason jars. Push it down as much as you can to get rid of any air bubbles and make the salty brine rise to the surface. You want at least an inch of water above your vegetables at all times. 
  • You can use a weight to keep the kraut submerged. Some people used the actual “butt” end of the cabbage itself, a clean rock, or you can get fancy and buy a proper fermentation weight. 
  • Check your kraut every few days to ensure it’s still submerged. 
  • Let it ferment to your liking, I usually let mine go for 2 weeks to a month before popping it in the fridge. 

If you’re seriously interested in getting healthy, restoring your digestion, and boosting your energy, then check out my new comprehensive program Restore your Gut Health, details here, https://eatyournutrition.com/restore-your-gut-health-program. In the program, you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora. 

Or join me on my Facebook page, https://www.facebook.com/EatYourNutrition, where I’ll be sharing more information, tips, and recipes to help you live a happier, healthier life. 

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Fermentation of cabbage into an easy sauerkraut recipe is easy to learn. I hope you learned how easy it is to make fermented sauerkraut. Therefore, experiment with different vegetables, because the fermentation of cabbage or carrots into a delicious easy sauerkraut recipe is pretty easy to learn. Let’s discuss this topic in the comment section below. I also would love to hear what you think or take a photo and tag me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

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Certified holistic nutritionist, nutrition and wellness author, content creator, and author. I teach women how to discover effective ways to become the healthiest version of themselves. My refreshing new approach to nutrition and healthy living have inspired many to make positive healthy lifestyle changes.

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