Probiotic-Powered Sauerkraut

Sauerkraut is a fermented cabbage dish that has been enjoyed for centuries. It is a good source of probiotics, which are beneficial bacteria that can help to improve gut health. This recipe for probiotic-powered sauerkraut is easy to make and requires only a few simple ingredients.

Sauerkraut has a long and storied history, dating back to ancient China. It is believed that the first sauerkraut was made by Chinese farmers who fermented cabbage in rice wine. The fermentation process preserved the cabbage and gave it a sour flavor. Sauerkraut was introduced to Europe by German immigrants in the 16th century, and it quickly became a popular food. Sauerkraut was a staple food for German soldiers during World War I, and it is still a popular dish in Germany today. In recent years, sauerkraut has gained popularity as a health food due to its probiotic content. Probiotics are beneficial bacteria that can help to improve gut health. Sauerkraut is a good source of probiotics, and it is a delicious way to get the benefits of these beneficial bacteria.

Prep time: 20 | Cook time: 0 | Serves: 4

Ingredients

• 1 head of green cabbage, shredded
• 1/4 cup organic pink Himalayan salt
• 1 tablespoon whole caraway seeds
• 2 bay leaves
• 2 cloves garlic, sliced
• 1 inch fresh ginger, peeled and sliced
• 1 tablespoon organic apple cider vinegar
• 2 cups filtered water

Instructions

1. In a large bowl, combine cabbage, salt, caraway seeds, bay leaves, garlic, ginger, and apple cider vinegar.
2. Massage the mixture with clean hands until the cabbage is soft and begins to release its juices.
3. Pack the cabbage mixture into a clean glass jar, pressing down firmly to remove as much air as possible.
4. Add water to fill the jar, leaving about 1 inch of headspace.
5. Seal the jar and allow it to ferment at room temperature for 7-10 days.
6. Once the sauerkraut has reached your desired level of sourness, store it in the refrigerator for up to 6 months.
7. Serve as a condiment, or enjoy it on its own as a gut-healthy snack.

Why It Works

• The salt in this recipe helps to draw water out of the cabbage, which creates a brine. The brine helps to preserve the cabbage and creates an environment that is ideal for the growth of probiotics.
• The caraway seeds and bay leaves add flavor to the sauerkraut. The garlic and ginger add a bit of heat and spice.
• The apple cider vinegar helps to acidify the sauerkraut, which inhibits the growth of harmful bacteria.
• The fermentation process takes 7-10 days. During this time, the probiotics in the sauerkraut multiply and produce lactic acid. Lactic acid gives sauerkraut its sour flavor and helps to preserve it.