My love for ferments runs deep, and this simple sauerkraut (fermented cabbage) recipe is perfect for beginners. All you need is cabbage, salt, water, mason jar and a fermentation weight!
Before we dive in, let’s talk about the benefits:
Hormone Health
Fermented foods like sauerkraut can help balance hormones by supporting a healthy gut microbiome, which plays a role in hormone regulation through the gut-hormone axis. This is especially beneficial for perimenopausal women.
Metabolic Health
Probiotics in fermented foods can improve insulin sensitivity and help regulate blood sugar levels, which is key in managing and preventing metabolic disorders like diabetes. Additionally, they can aid in weight management by improving digestion, reducing inflammation, and enhancing satiety.
Gut Health
Fermented foods are rich in probiotics, promoting a healthy and diverse gut microbiome essential for digestion, nutrient absorption, and immune function.
Fermented foods increase the diversity of gut microbes, which is associated with better digestive health and overall well-being.
Fermented Cabbage – Sauerkraut
What you will need:
- Quart-sized mason jar with lid
- Fermentation weight
- Scale
- Mixing bowl
Ingredients:
- 1 head of cabbage
- Salt
Instructions:
1. Finely shred the cabbage using a mandolin or sharp knife. Weigh the cabbage.
2. Add salt to the cabbage—use about 3% of the cabbage’s weight (e.g., 15g of salt for 500g of cabbage). Mix well and let sit for 10 minutes to draw out the moisture.
3. Pack the cabbage tightly into the jar, pressing it down, and pour the released liquid over it. Add water if needed to fully submerge the cabbage.
4. Place a fermentation weight on top to keep the cabbage submerged, then screw the lid on tightly.
5. Add the salt to the cabbage, use around 3% salt of the total weight of the cabbage. 500g of cabbage = 15g of salt. Mix in the salt in the cabbage. Leave on the counter for 10 minutes to draw out fluids.
6. After 10 minutes fill the jar with the cabbage, press the cabbage down and pour over the liquid, and fill up with water to submerge all the cabbage if needed.
7. Place the fermentation weight to press down the cabbage. Screw lid on tightly. Leave the jar on a counter away from sunlight.
Fermentation process:
- After 3 days, you should see bubbles—this means it’s time to start “burping” your sauerkraut. Open the lid daily to release the gas until bubbling subsides.
- Let it ferment for 3-4 weeks before enjoying it with any meal!
Important Tip:
If you notice any mold, discard the batch and start fresh.
Curious about bringing more ferments into your life? Check out my hands- sourdough and fermentation classes— or book a free Meet & Greet call today and let’s explore what’s right for you.