Homemade Sauerkraut (2 ingredients)

The process of making sauerkraut is simple yet incredibly beneficial towards our health.

We should be including fermented foods in our families diet as much as possible.

Ingredients

1 large cabbage
2 tbsp iodised salt
1 tbsp peppercorns (optional)
1 tbsp fennel seeds (optional)

Method

Rip off a large cabbage leaf and set aside (you will use this to press down the cabbage later). Slice your cabbage thinly with a knife or mandolin. Add to a large bowl and sprinkle with the salt. Allow to sit for 15 minutes.
Start massaging the cabbage with your hands. Keep massaging for 10-15 minutes until the cabbage reduces in size and becomes wetter. Squeeze as much liquid out of the cabbage as possible.
In a large clean jar add the cabbage, if using add peppercorns and fennel seeds to the top and then pour the remaining liquid from the bowl. Squeeze down to ensure all of the cabbage is covered in liquid. Fold the large cabbage leaf from earlier and place on top, pressing down to ensure it keeps everything in the liquid.
Close the jar and place in a cool area in your kitchen. Everyday open the jar for a couple of minutes, allowing the air bubbles to be released and then close again. I suggest fermenting your cabbage for 8-12 days or until our likened flavour. The longer you ferment the sour the flavour.

Benefits of eating fermented foods

Fermented foods have an increased nutritional value and are generally full of probiotics. The fermenting process of foods can increase Omega 3 fatty acids, B vitamins and digestive enzymes, which all improve and support the absorption of nutrients in the body as well as digestibility. They also support the good living bacteria in our gut and help defend against the bad.

Ana’s tips & advice

Make sure your jar has been sterilised before using. Bacteria can spoil the fermenting process.
Not necessary but use peppercorns, fennel seeds or other spices to add extra flavour to the sauerkraut