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!

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