How to Make Sauerkraut at Home

Fermented foods have been recognized as an integral part of a well-balanced, healthy diet. In fact, in many instances, foods that have been fermented increase their nutritive value mostly because they are a good source of probiotics. Probiotics are how we build up the good bacteria in our gut, the centerpiece of good health.

One of the most popular types of fermented foods, particularly for home fermenters, is sauerkraut. Sauerkraut, “sour cabbage” in German, has roots around the world, including many Asian cuisines (it originated in China), Eastern European cuisines, and from there, over to the Great Lakes area of the USA. Now, it’s become more common throughout the States.

The benefit of making sauerkraut at home is that it doesn’t have to be pasteurized, as supermarket products usually do. Pasteurization kills some of the quality bacteria the fermentation process produces and enzymes within raw foods. With homespun sauerkraut, we are able to get all of the good stuff, as well as tailor the flavors to our own preferences. Plus, it’s fun and easy to do.

Making Sauerkraut at Home

Source: Bon Appétit/Youtube

Making sauerkraut in its base form requires nothing more than cabbage and salt. The cabbage is shredded or cut into thin strips. This shredded cabbage is then layered with salt which is massaged, typically for a few minutes, into the leaves. The leaves release moisture into the mixture, creating a brine as it mixes with the salt.

The cabbage is then packed into a container, typically a crock or even a Mason jar, and the brine is poured over the vegetable until it is fully submerged. Often a couple of full cabbage leaves and even a weight (non-metallic) are used to help with holding the shredded mixture beneath the brine.

Over the next week or two, lactobacilli and yeast naturally evolve in the cabbage, providing the good bacteria that benefit our gut and an acidic environment that preserves the vegetable. This process also creates the sour flavor that gives the dish its name, and the sourness is evident by smell. Once the cabbage has soured, it can be stored for use in the coming weeks and months.

Storing Sauerkraut Is Easy

Source: Self Sufficient Me/Youtube

Once the sauerkraut has fermented and it is ready for storage, it can be stowed away in airtight containers without refrigeration or heat-treating as with canning. The acidity level resulting from the fermentation is sufficient to prevent the food from spoiling, and properly done sauerkraut is too acidic of an environment for botulism to be an issue.

Most home kraut makers store their concoctions in typical canning jars or even repurposed regular glass jars, leaving a little space between the veggies and the lid. Put in the refrigerator, this can last for a solid year without changing texture. Otherwise, the jars can be put in a cool spot such as a basement or root cellar, and it will last several months this way.

Stored well, sauerkraut ages like wine, increasing the depth of flavor as time passes. The biggest concern will be texture, which loses its crunch as the months/years go by. If something goes wrong and it spoils, the smell and visual evidence of mold—unlike with the bacteria that causes botulism—will make it apparent.

Sauerkraut Isn’t Just Kraut

Source: Buttered Side Up/Youtube

Kraut, or cabbage, is the base ingredient of sauerkraut, but many people like to add other vegetables into the mix. Shredded carrot is a very common addition. Onions can add a touch of spice. Other cruciferous veggies like turnips, radishes, and kohlrabi can add crunch as well as a flavor twist. A little bit of beet or firm apple can provide some sweetness, but we don’t want to add too much sugar as the sauerkraut will go boozy.

Beyond adding other vegetables, the flavor of sauerkraut can be shifted using herbs and spices. Caraway seeds are a classic for krauts. Ginger, garlic, and turmeric can add familiar and favorite flavors as well as additional superfood health benefits. Chili flakes are perfect for spicy sauerkraut, and dill or dill seeds blend nicely within sauerkrauts.

Using Sauerkraut

Of course, the whole point of making all this sauerkraut is to use it, both for its unique taste and powerful health benefits. There are lots of ways to use sauerkraut (this link was not published at the time of writing), including in sandwiches, salads, sides, soups, and so on. It’s good to have probiotics in your daily diet, so a regular scoop of sauerkraut can go a long way to keeping you healthy.

Related Content:

• 10 Ways to Use Sauerkraut for Improved Gut Health
• Beyond Cabbage: How to Spice Up Your Sauerkraut
• How to Make Raw Sauerkraut
• Plant Power: How Eating 30 Plants a Week Can Boost Your Gut Health
• 5 Gut Healthy Prebiotic Food Sources To Aid Digestion

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