Constipation-Relieving Probiotic-Rich Sauerkraut

Sauerkraut is a fermented cabbage dish that is popular in many cultures. It is made by shredding cabbage and mixing it with salt. The cabbage is then left to ferment for a period of time, which allows the bacteria to produce lactic acid. This lactic acid gives sauerkraut its characteristic sour flavor.

The origins of sauerkraut are uncertain, but it is thought to have originated in China over 2,000 years ago. It is believed that the Chinese brought sauerkraut to Europe, where it became a popular food in Germany. Sauerkraut was a staple food for German immigrants to the United States, and it remains a popular dish today.

Prep time: 30 | Cook time: 0 | Serves: 4

Ingredients

• 1 head of green cabbage
• 1 tablespoon of sea salt
• 1 carrot, shredded
• 1 onion, thinly sliced
• 1 tablespoon of juniper berries
• 1 teaspoon of caraway seeds
• 1 tablespoon of dill seeds

Instructions

1. Shred the cabbage and place it in a large bowl.
2. Add the salt and massage the cabbage until it begins to wilt.
3. Add the carrot, onion, juniper berries, caraway seeds, and dill seeds to the bowl.
4. Mix well and place the mixture in a glass jar.
5. Cover the jar with a lid and let it sit at room temperature for 7-10 days.
6. Check the sauerkraut regularly and skim off any scum that forms on the surface.
7. Once the sauerkraut has fermented to your liking, store it in the refrigerator for up to 6 months.
8. Serve the sauerkraut as a side dish or topping for your favorite foods.

Why It Works

• The salt in the sauerkraut draws out the water from the cabbage, which helps to create a brine. This brine inhibits the growth of harmful bacteria and allows the beneficial bacteria to thrive.
• The lactic acid produced by the bacteria gives sauerkraut its characteristic sour flavor. Lactic acid is also a preservative, which helps to keep sauerkraut from spoiling.
• Sauerkraut is a good source of probiotics, which are beneficial bacteria that can help to improve gut health.