Lacto-Fermented Sauerkraut Recipe | Nourish Real Food | Sara Bradford

Lacto-Fermented Sauerkraut

Making your own lacto-fermented sauerkraut is easy — but can feel daunting. Which is why I show you how to do it — step-by-step, with images, in THIS POST. There you can also read about the process, and the health benefits, in more detail.

But here is the recipe in a simpler format. Printable, and everything.

Many people are amazed to discover that the only ingredients in a simple sauerkraut are cabbage and salt. Pretty cool, huh? Easy-to-make lacto-fermented sauerkraut is one of my favourite things on earth. I love it for its flavour, but even more so for its amazing health benefits.

Apple Fennel Sauerkraut

Apple Fennel Sauerkraut

AND… a Lacto-Fermented Apple Fennel Sauerkraut takes it to the NEXT LEVEL in my opinion.  All you do for THAT is add a few things to the basic ingredients BEFORE you begin mashing it up with your hands.

  • 1 or 2 peeled, cored apple
  • 1 daikon radish
  • 1 tsp fennel seed, slightly crushed

Use these items to REALLY make your kraut sing. Or let the basic recipe dance on its own.

Enjoy your EASY TO MAKE Lacto-Fermented Sauerkraut. xo

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Instructions

  • 1. Carefully peel the 2 outer layers of cabbage leaves and set aside. (These will potentially be used in a later step.)
  • 2. Chop or shred cabbage into very thin, short strips. Place the shredded cabbage in a large bowl (or two). You may use a sharp, heavy knife, a mandolin, or a food processor.
  • 3. Place in a bowl and sprinkle with the salt.
  • 4. Begin massaging the salt into the cabbage by hand. As you do you will slowly break down the cellulose, allowing the juice to escape. Do this for 5 to 10 minutes. (If you are using the additional ingredients, add those for this process.)
  • 5. Tightly pack the cabbage in your clean mason jar, or fermenting crock. Fill to the point where the jar starts to narrow at the top. Press it down so the cabbage is completely submerged in its own juices. (There should be more than enough liquid. If not, pour a little filtered water into the jar or crock, so it just covers the cabbage.)
  • 6. IF USING A MASON JAR: Fold a large saved outer leaf into the size of the mouth of the jar. Use this to press the kraut down into the liquid, to keep probiotic bacteria in, and allowing gas to escape. IF USING A MORTIER PILON CROCK: Use the weight that comes with the crock to do the same thing the outer leaf would — by weighing down the cabbage into its liquid.
  • 7. Lightly apply a lid to the jar, but do not close it tightly. Place the jar or crock in a bowl or on a tray to catch any water that may spill over. Place the jar or crock in a cupboard of an inner wall.
  • 8. Ferment your kraut for 4 to 5 days, and up to 2 to 4 weeks. You an check it every day or two — smell and taste, then pack down until liquid rises above it again.
  • 9. Once fermented, close the lid on tightly (or transfer from your crock to a sterilized jar) and refrigerate. This will halt or slow the fermenting process. Consume within 8 weeks. It keeps longer if the jar isn’t opened.
  • 10. NOTE: Sauerkraut, while it’s fermenting, absolutely stinks. You’ll come home around day 4 and wonder why your house smells like farts and old socks. THIS IS NORMAL. And an unfortunate side effect. The stinking of your house can be prevented by placing your crock in the garage, or possibly the basement.

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Sara

Because guilt will not win. It’s time to find some balance. And I’m here to help you. Follow me on my journey as I teach you all things “Dump” related, ...