How to Make Homemade Kraut with only 2 Ingredients [ Video ]

How to Make Homemade Kraut with only 2 Ingredients [ Video ]

How to Make Homemade Kraut with only 2 Ingredients [ Video ]

Make healthy, homemade fermented sauerkraut with just 2 simple ingredients. 

Fermented food is becoming more mainstream and part of more diets these days. Food like sauerkraut, kimchi, kefir, kombucha, and tempeh are all important components of maintaining a healthy gut microbiome.

Adding fermented foods to your diet can significantly improve your digestion and gut imbalances.

GI distress is more common today due to high stress  environments and consuming too many processed, nutrient poor foods.

Taking care of your gut health can improve your skin, hair, nails, mood, breath, digestion, and weight. 

Try your hand at making your own kraut and kick start your hut healing journey. Leave a comment if you’re going to make this and let me know what you think. 

Homemade Cabbage Sauerkraut

Prep Time25 mins
Course: Breakfast, Snack
Keyword: dairy free, gluten free, sugar free

Equipment

  • Large Mixing Bowl
  • Wide Mouth Jar with Lid

Ingredients

  • head red cabbage
  • 2 tablespoons ground sea salt
  • 6 cloves chopped garlic optional
  • 2 teaspoons onion, dill, peppercorn, chives, cilantro, etc optional

Instructions

  • Boil water and take off the heat. Set the mason jar and lid in the hot water for about 5 minutes.
  • Cut and chop the cabbage into large shreds.
  • Add the chopped cabbage to a large mixing bowl. Sprinkle sea salt over the cabbage.
  • Massage and toss the cabbage for 3-5 minutes, until liquid starts to pool at the bottom of the bowl. You will feel the liquid as you toss the cabbage almost immediately.
  • Add your optional spices and herbs to the cabbage and toss in to mix.
  • Remove any water from the mason jar. Add a handful of the cabbage to the clean mason jar.
  • Press the cabbage into the bottom of the jar with your hands until a bit of liquid pools up over the cabbage.
  • Add another handful of cabbage to the jar and press into the first layer until liquid pools up over the cabbage. Continue to do this until the jar is full.
  • Make sure all of the cabbage is below the liquid line and place a weight or a piece of cabbage leaf over the top layer and press down firmly until the liquid pools over the leaf.
  • Place the lid on tight and store the jar in a cool, dark place. In two days, check the kraut and unscrew the cap to let air out or "burp" it. Replace the lid and let it rest for another two days and burp it again.
  • After about a week or so, you can burp it less. I like to ferment for at least 14 days before I refrigerate the kraut.
  • Check the kraut after 11-14 days and then refrigerate.

Video

 
 

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

Recent Posts

Easy Black Bean Tacos

I don't like to spend a lot of time in the kitchen most nights (Who's kidding, any night). It may seem like I'm always in the kitchen, but my goal is to always make a nutritious meal in the least amount of time. That's why I love using black beans to make easy dish's....

Quinoa Buddha Salad

You’re going to love this Quinoa Buddha Salad Bowl. I get inspired from foods that I eat while I’m out and about. This recipe was inspired from a quinoa salad that I got at a local grocery store. The salad had all the necessary ingredients to keep me full for a few...

7 ways to declutter for spring without spending money

Spring cleaning really should extend to more corners of our lives than the corners of our homes. Do you ever notice how fresh and light you feel when you clean your house for spring? Try it on your life in just one weekend, and you'll feel more refreshed than you can...

Chocolate Chip Muffins [ Refined Sugar Free ]

Chocolate Chip Muffins [ Refined Sugar Free ]

Chocolate Chip Muffins [ Refined Sugar Free ]

Chocolate chip muffins without refined sugar can *actually* taste good.

I’m not sugar-coating this one. 😉. There’s no added sugar in these muffins, except for the dairy-free chocolate morsels that are totally optional. These sugar-free chocolate muffins are sweetened by Lucuma and bananas.

Lucuma contains less sugar but more nutrients than table sugar.

More specifically, it has about half the carbs and 75% less sugar than the same amount of table sugar.

Lucuma contains a variety of antioxidants, which are powerful compounds that help protect your cells from damage caused by free radicals.

Lucuma powder also offers a relatively good amount of both soluble and insoluble fiber unlike most other common sweeteners, such as table sugar.

I prefer to bake with natural sweeteners and am always thinking of ways to reduce sugar while enjoying a sweet treat.

Are you a chocolate lover?

 

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

Chocolate Chip Muffins

Prep Time15 mins
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: dairy free, gluten free, sugar free

Ingredients

  • 2 ripe bananas
  • 1 tablespoon coconut milk or other milk
  • 2 teaspoons vanilla
  • 1/4 cup olive oil
  • 2 eggs room temperature
  • 2 cups almond flour
  • 1/4 teaspoon salt
  • 1 teaspoon aluminum-free baking powder
  • 1 teaspoon baking soda
  • 4 tablespoons raw cacao powder
  • 1/4 cup lucuma powder
  • 1 teaspoon cinnamon
  • 1/2 cup chopped pecans
  • 1/2 cup dark chocolate morsels

Instructions

  • In a bowl mash the banana and add the coconut milk and vanilla. You can use a whisk or an electric hand blender.
  • Next add the eggs one at a time, whisking in until well blended
  • Add the olive oil and mix well.
  • In a seperate bowl mix the flour, baking powder, baking soda, salt, cacao powder, cinammon, and lucuma powder
  • Add the wet ingredients to to the dry, and mix until all is combined and your batter is formed. Fold n the walnuts and the chocolate morsels.
    Bake at 350 for 30 minutes. Check for doness with a tooth pick.
    Let cool for 10 minutes before enjoying.

Notes

If you don't have Lucuma powder you can substitute half a banana and one to two more tablespoons of almond flour.
Make this vegan by using two flax eggs. Mix 2 tablespoons of ground flaxseeds with 4 tablespoons of water. Mix and let sit for 5 minutes. Then add 1/4 cup of nut milk or water to the recipe instead of 1 tablespoon.