Making and Preserving Sauerkraut
By Mary M. Alward
Sauerkraut is a good source of nutrition and fiber. It contains healthy amounts of iron, Vitamin C and Vitamin K, which helps to keep our bodies in optimum health.
If you’ve never tasted homemade sauerkraut, you’re in for a real treat. When sauerkraut is fresh, it has a tangy flavor and is crunchy. This gives great potential to make delicious and interesting foods.
Sauerkraut History
When Europeans immigrated to North America, they brought many recipes with them that called for foods to go through a fermenting process. One of these foods was sauerkraut. This European dish is very similar to kimchi, which is served in Korea. Kimichi is also made from fermented cabbage. However, other vegetables are added. The exact date of the invention of sauerkraut is not known, but it is believed to have originated in Germany.
Sauerkraut and Health
Traditional sauerkraut has no other vegetables added to the cabbage. It is most usually served with pork and it is a heart healthy food that should be eaten more frequently than it is today. Sauerkraut contains live culture, just as yogurt does. The lactobacilli in this delicious food goes a long way in promoting healthy function of the digestive system. Foods that contain lactobacilli are known as probiotic foods. Those who take antibiotics should eat foods containing lactobacilli because antibiotics kill both good and bad bacteria. Sauerkraut and other foods that contain live culture helps the body replace the good bacteria that is lost.
Sauerkraut contains a large amount of sodium. If your health care professional has you on a low sodium diet, use good judgment as to the amount of sauerkraut that you eat. The recipe contained in this article follow low sodium guidelines, but use your discretion. No one knows your body as well as you.
Sauerkraut Basics
If you have harvested a large amount of cabbage from your garden, making sauerkraut is a great way to preserve it. Making sauerkraut is easy and it provides a healthy food for the long winter months. There are only two basic ingredients that you will need in order to make sauerkraut – cabbage and salt. You will also need a cabbage shredder and a crock. If a crock isn’t available, you will need a large food-grade plastic pail.
- Shred the cabbage.
- Pack tightly in the crock or food-grade plastic bucket.
- Cover the cabbage with a dinner plate.
- Weigh it down with – a gallon jug of water works great. (When I was young, Grandma used a flatiron. Note: The weight releases the water in the cabbage.
- Allow the cabbage to ferment. This happens when water is released from the cabbage and mixes with the salt to form brine. Lactate acid is created from the bacteria in the cabbage and acts as a preservative.
- A scum will form on the top of the sauerkraut as fermentation takes place. Remove it frequently to prevent it from stopping the fermentation process.
- When stored at room temperature, cabbage ferments rapidly. The sauerkraut will be ready to eat after being processed for between 14 and 21 days. If stored at a cooler temperature, the fermenting process takes longer, but the sauerkraut retains a nicer flavor.
Sauerkraut Recipes
Traditional Sauerkraut
Ingredients
- 5 pounds of cabbage.
- 3 tablespoons non-iodized salt.
Method
- Shred cabbage.
- Add 1/2 of the shredded cabbage to the crock.
- Sprinkle 1/2 tablespoons of non-iodized salt over the cabbage.
- Add the remainder of the cabbage to the crock.
- Sprinkle the remaining salt over it.
- Pack cabbage tightly in crock until water is released from the mixture.
- Place a dinner plate upside down on top of the cabbage.
- Place a weight on top of the plate.
- Cover the crock with a piece of cheesecloth or a tea towel.
- Let stand for 48 hours.
- Remove any scum that has formed from the top of the cabbage.
- Pack tightly in crock once again.
- Check sauerkraut every 72 hours and continue to follow the above procedure.
- After 14 days, taste the sauerkraut. If it’s ready to eat, prepare to preserve it. If not, continue the fermentation process for another 72 hours. Taste again. Continue in this manner until the sauerkraut is ready to preserve.
Preserving and Storing Sauerkraut
- Place sauerkraut in a large pot and bring to a boil.
- Reduce heat, being sure that the sauerkraut continues to boil slowly for 45 minutes.
- Place hot sauerkraut and liquid in sterilized jars.
- Add sterilized lids and jar rings and fasten securely.
- Allow sauerkraut to rest undisturbed overnight.
- In the morning, check to see that all jars have sealed.
- Store in a cool pantry, root cellar or in the refrigerator.
Spiced Sauerkraut
Follow the traditional sauerkraut recipe, adding 3 chopped jalapeno peppers when you add the salt.
Sauerkraut and Brussel Sprouts
Use the traditional recipe, adding 8 chopped brussel sprouts when you add the salt.
Garlic Sauerkraut
Follow the recipe for traditional sauerkraut and add 2 medium onions that have been finely chopped and four finely chopped cloves of garlic when you add the salt.
Sauerkraut is delicious served with pork loin, chops, ribs or ham hocks. You can use it to make cake, salad or soup. Be adventurous and use your imagination. Try adding sauerkraut to your holiday meals or take your favorite sauerkraut recipe to a potluck dinner. You’ll be amazed at the comments you’ll receive on your “kraut.” Enjoy!
