Sauerkraut Recipe and Benefits

Sauerkraut Recipe:

Ingredients:

- 1 medium head of green cabbage (about 2-3 pounds)

- 1 1/2 tablespoons kosher salt (non-iodized)

Instructions:

1. Remove the outer leaves of the cabbage and set them aside. Cut the cabbage into quarters and remove the core.

2. Finely shred the cabbage using a sharp knife or a mandoline slicer.

3. Place the shredded cabbage in a large mixing bowl and sprinkle the salt evenly over it. Begin massaging the cabbage with clean hands. Squeeze and knead the cabbage for about 10 minutes or until it starts to release its liquid. This liquid will become the brine for fermentation.

(Remember to consume sauerkraut in moderation, it can be high in sodium due to the salt used in the fermentation process. Homemade sauerkraut allows you to control the salt content to some extent.)

4. Transfer the cabbage along with the brine into a clean, wide-mouthed glass or ceramic jar. Pack it down tightly using a clean wooden spoon or your fist. The cabbage should be submerged in the brine.

5. Place one or two of the reserved cabbage leaves over the shredded cabbage and weigh them down with a clean, food-safe object, like a small glass jar filled with water. This helps keep the cabbage submerged.

6. Cover the jar with a clean cloth or plastic wrap, secured with a rubber band or string to keep out dust and flies. Allow the sauerkraut to ferment at room temperature, ideally around 65-75°F (18-24°C), for about 1-4 weeks, depending on your taste preference. The longer it ferments, the tangier it will become.

7. Check the sauerkraut every few days. You should see small bubbles forming; this is a sign that fermentation is happening. Taste the sauerkraut after a week and continue fermenting until it reaches your desired level of tanginess.

8. Once the sauerkraut is ready, remove the weight and the cabbage leaves. Seal the jar with a lid and store it in the refrigerator. It will continue to ferment but at a much slower rate. Properly stored sauerkraut can last for several months to a year or more.

Benefits of Sauerkraut

Sauerkraut is a natural source of probiotics, which are beneficial bacteria that support gut health. These probiotics can aid digestion and promote a healthy gut microbiome. The fermentation process breaks down some of the tough fibers in cabbage, making it easier to digest.

It's a good source of vitamins like vitamin C, vitamin K, and various B vitamins. It contains minerals like calcium, magnesium, and potassium. The vitamin C content in sauerkraut can help boost the immune system, which we all need in the fall and winter to ward of colds. Some studies suggest that sauerkraut may contain compounds that have potential anticancer properties.

Buon appetito!

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