MAKES: about 2 cups (¼ cup per serving) · PREP TIME: 20 minutes, plus time to ferment
Fermented sauerkraut is an excellent way to get a dose of gut-healing probiotics. Not only are probiotics good for gut health, but they also help improve immune function, detoxify the body, control inflammation, and support brain function and cognitive health. Sauerkraut truly is a nutritional powerhouse.
INGREDIENTS
• 1 small to medium head green cabbage (about 1½ pounds), finely shredded (reserve 1 leaf before shredding)
• 3 cloves garlic, peeled
• 2 teaspoons sea salt
• ½ ounce fresh dill, chopped
DIRECTIONS
1. Combine the shredded cabbage, garlic, salt, and dill in a large mixing bowl. Using your hands, massage the cabbage, squeezing it to help draw out the moisture.
2. Put another slightly smaller bowl on top of the cabbage and place something heavy inside the smaller bowl to weight it down. The pressure will help draw more moisture out of the cabbage. Let sit for 2 hours.
3. Pack the cabbage mixture and all the liquid into a clean 32-ounce wide-mouth mason jar. Put the reserved cabbage leaf on top of the cabbage mixture, tucking the sides of the leaf down around the side of the jar, and press down until all the cabbage mixture is submerged.
4. Put a smaller jar inside the mason jar to pack the cabbage down and keep it below the liquid line. You need all the cabbage to be submerged or it will not ferment. It will create more liquid as time goes on.
5. Cap the jar and leave it on the counter for 3 to 5 days, burping it twice a day. To burp the jar, simply open the lid to release built-up pressure, push the cabbage back down below the liquid line, and recap.
6. On day 3, taste the sauerkraut. If the taste and texture are to your liking, transfer the jar to the refrigerator. I like a very acidic sauerkraut, so I like to ferment mine on the counter for a minimum of 2 weeks or up to a month before transferring it to the refrigerator. (The longer it ferments, the more sour the taste and the softer the texture.) Putting it in the refrigerator will stop the fermentation process, so it is important to make sure that your cabbage has turned to kraut and that you are happy with the taste and texture.
PER SERVING:
CALORIES: 19
FAT: 0.1g
PROTEIN: 1g
TOTAL CARBS: 5.3g
FIBER: 2.2g
NET CARBS: 3.2g
