Homemade sauerkraut is one of my favourite recipes because it is easy and rewarding. The depth of flavour when homemade is much more subtle and interesting than storebought. Minimal work is involved because you sit the kraut on your countertop for a few weeks, allowing microbes to digest and mature your vegetables. This fermentation turns it into something that is much more than the sum of its parts (I have included an explanation of the health benefits of sauerkraut below). I chose red cabbage and carrot here because the colours go together beautifully, but you could easily substitute both these items by using other types of cabbage, or perhaps adding onions, garlic, beets, apples or various herbs. This simple recipe is just a starting point.

Recipe:
1 head of red cabbage
4 medium carrots
sea salt or kosher salt or any kind of salt, really
3 1L mason jars

Thinly slice red cabbage and place in a large bowl (make the slices about 1/4” - 1/8” thick). Sprinkle with salt and massage with your hands to begin the breakdown process. The cabbage will begin to soften and release a small amount of juices. I usually chop about 1/4 of the cabbage at a time, scoop it into the bowl, salt and massage, then repeat, adding the next quarter of cabbage to what I have already massaged.

The ratio of salt to cabbage is not a specific science. I do a large pinch every time I transfer cabbage from my cutting board to the bowl. My favourite fermentation master, Sandor Elli Katz, recommends a rough guideline of 2 Tablespoons salt for every 5 lbs of cabbage. Depending on the size of your cabbage, this translates to about 1 Tablespoon of salt for a whole head of cabbage.

Cut the carrot lengthwise in quarters and thinly slice to make triangles (or grate, chop into matchsticks, or whatever you like). Add to the bowl and mix well.

Tightly pack the sliced vegetables into your mason jars by pressing down well with your hand. You could also use a large jar or a crock if that is more convenient for you. The kraut should be submerged below liquid, so you need to find a good weight to keep the top bits of cabbage from surfacing. I usually use a smaller mason jar filled with water that I place on the top of kraut. There should be a little space so the kraut is open to the air.

If there is not enough liquid to submerge the kraut, wait until the next morning to see if the kraut releases more juices, and press down on the weight to encourage more to release. If the cabbage is still not submerged, just add a little water.

Leave the kraut to ferment. I usually keep it just at the back of one of my countertops, but make sure to avoid direct sunlight, exposure to high heat, or cold drafty areas. After about a week start tasting the kraut to see if it is done to your liking. It will get increasingly tangy with time, so continue to sample it every couple days and when you are satisfied, put it in the fridge to halt the fermentation process.

This is a recipe that is great to evolve and experiment with. Try using less or more salt, different vegetables, and fermenting it for a short or long amount of time, and figure out what you like. Also, it is worth noting that there is good bacteria and bad bacteria - if it starts to smell bad, as opposed to tangy and strong and vinegary, trust your instinct. Throw it out and start again, it may have become contaminated.

Enjoy!

Health benefits:

Sauerkraut has a characteristic sour flavour due to the lactic acid produced by microbes digesting the sugars in cabbage. This prevents rotting and explains why sauerkraut-making is a traditional food preservation method. It is also the reason why sauerkraut is so good for you. The fermentation process increases the bioavailability of the nutrients in cabbage, so they are more easily assimilated into your body. The lactobacilli bacteria that ferment sauerkraut are akin to the probiotics found in yoghurt, so helps support healthy gut flora. If you don’t eat dairy, it is a great alternative source of probiotics.

The microbiome is the latest and greatest exciting topic in both the immunology scientific community and the health and wellness world. The University of Calgary is about to open a $10 million microbiome research facility, and I heard a radio interview with a professor who stated that the microbiome is an exciting area of research because it is as important as if we had discovered a new organ! Though there is no simple answer to what it means to have a healthy microbiome, it is clear that your gut flora has a role in diseases as widely ranging as Alzheimer’s, depression, and IBS. Microbial diversity in your gut is necessary for the healthy development of your organs and your immune system. It helps your immune system develop “tolerance” to non-pathogenic external substances (if this process gets messed with, you develop allergies). Different strains of probiotics have been shown to be helpful in conditions such as IBS, antibiotic resistant C. diff infections, autism, eczema, liver and kidney disease, and to reduce the duration of coughs and colds.

However what is not clear is exactly which bacteria are helpful and which are harmful, as this can sometimes depend on context. Your personal healthy microbiome depends on your diet and environment. It may look very different from the healthy microbiome of another person - there is no one size fits all. This means it is impossible to say - ah ha! This specific strain of this specific species of bacteria causes depression. However, we can say with certainty that diversity is a good thing, so my personal strategy is to consume probiotics from many different sources. I like yoghurt, sauerkraut, kombucha, and miso. I try to consume some type of fermented food every day, and consider this part of a healthy balanced diet. It’s easy, cheap, delicious, and healthy - a superfood that can be locally sourced and made in your kitchen!

Disclaimer: Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic Doctor. The advice is intended to offer only a general basis for individuals to discuss their medical condition with their health care provider. Always consult your licensed Naturopathic Physician, or visit the Boucher Naturopathic Medical Clinic for individual care.

References:

My information about the microbiome is sourced primarily from multiple talks by Nigel Plummer, a researcher from the UK who specializes in this area.