As we began our food healing story we started to make various different types of fermented foods – yoghurt, sauerkraut, ginger carrots, milk kefir, water kefir, kombucha. The idea is to add as much good bacteria to your body so it can try to combat the bad bacteria. I was fermenting and growing and culturing and it was taking up way too much time. I tried lots of different recipes and have settled on this one as I know my kids like it.
Sauerkraut is actually very easy to make. In the beginning I was following recipes exactly and wasn’t sure what I was doing. Now I realise it’s quite hard to go wrong so just give it a go.
Don’t expect your kids to like it straight away, although Little F certainly did! It’s an acquired taste but now our girls like it and ask for it which is a fantastic achievement!
- 1 whole cabbage, any type is fine
- 1 tsp salt (optional)
- 1 apple, any type is also fine
- 1 handful of raisins
- 1 dose of fermented vegetable starter culture
- filtered water
- Roughly chop the cabbage, discarding any old-looking leaves and the core. Reserve 2 leaves and ensure they are clean
- Put the chopped cabbage and the salt (optional) into a bowl and massage the cabbage until the juices run out of it. Depending on how fresh the cabbage is will depend on how long this takes. I like my sauerkraut soft, if you like it crunchy then skip this step
- Grate the apple and add to the cabbage along with the raisins. You can see carrot in the picture below, I was experimenting this week to add more flavour. Really you can add whatever you like.
- Mix it all together and add to a sealable jar or a fermentation pail, push it all down. I bought my fermentation pail from Green Living Australia, that is where I go for all my fermentation and yoghurt supplies, they are so helpful!
- Add the dose of fermented vegetable starter culture (which I also bought from Green Living Australia) to some filtered water and pour over the vegetable mixture
- Fill the jar with filtered water
- Push the 2 reserved cabbage leaves down over the mixture (if you are using a jar) to ensure all the vegetables are submerged
- Close the lid and leave to ferment
- If you use a fermentation pail with an air-lock there is no need to burp the container but if not remember to slightly open the jar each day to release the gas build-up
- Depending on how warm it is will depend on how long you leave the mixture to ferment. Summer in Australia is 5-7 days, Winter would be closer to 10 days
- Once you are happy with the flavour, remove the cabbage leaves and place the container in the fridge. The vegetables will continue to ferment once placed in the fridge but at a slower rate
- Initially encourage your family to drink the juice before meals, working up to the actual food with their meals
This week I have two recipes fermenting. One is sauerkraut and the other is a mixture of vegetables, carrot, beetroot, radish, chilli and garlic with a cauliflower leave pushing it all down.
Enjoy and Happy Health!