Leaky Gut-Healing Sauerkraut with Probiotics
A staple of Central and Eastern European cuisine, sauerkraut is an exercise in patience as much as it is a lesson in controlled microbial growth. Its signature sourness and funky aroma come from the lactic acid bacteria that ferment the cabbage, feasting on its natural sugars and producing the compounds that give this dish its characteristic flavor profile and purported health benefits. Our recipe leans on the experience of fermentation guru Sandor Katz, whose _Art of Fermentation_ is our sauerkraut bible, to provide a foolproof guide to making this probiotic-rich condiment at home.
Sauerkraut's origins are shrouded in the mists of time, with evidence suggesting its existence as early as the 4th century B.C.E. It's thought to have originated in China, where it was a way to preserve cabbage during the long winter months. The technique spread westward, and by the Middle Ages, sauerkraut was a staple food in many parts of Europe. Sailors carried it on long voyages to prevent scurvy, and German immigrants brought their love of sauerkraut to the Americas in the 19th century. Today, sauerkraut is enjoyed all over the world, and its purported health benefits have made it a popular choice for those seeking a probiotic-rich food.
Leaky Gut-Healing Sauerkraut with Probiotics Leaky Gut-Healing Sauerkraut with Probiotics Leaky Gut-Healing Sauerkraut with Probiotics Leaky Gut-Healing Sauerkraut with Probiotics
Prep time: 20 | Cook time: 0 | Serves: 4
Ingredients
  • 1 medium green cabbage (about 2 pounds)
  • 2 tablespoons Celtic sea salt
  • 1 tablespoon caraway seeds
  • 1 teaspoon juniper berries (optional)
  • 1 cup whey (from making yogurt or kefir)
Instructions
  1. Shred the cabbage thinly using a sharp knife or mandoline.
  2. In a large bowl, combine the cabbage, salt, caraway seeds, and juniper berries (if using).
  3. Massage the cabbage with your hands for 5-10 minutes, or until it becomes limp and releases its juices.
  4. Transfer the cabbage mixture to a clean glass jar with a lid.
  5. Pour the whey over the cabbage, ensuring it is completely submerged.
  6. Weigh down the cabbage with a fermentation weight or a clean glass jar filled with water.
  7. Cover the jar loosely with a cheesecloth or paper towel and secure it with a rubber band.
  8. Ferment the sauerkraut at room temperature (65-75°F) for 7-10 days, or until it reaches your desired level of sourness.
Why It Works
  • Shredding the cabbage thinly increases the surface area for the bacteria to work on, resulting in a faster fermentation.
  • The salt draws out the cabbage's juices, creating a brine that inhibits the growth of harmful bacteria while encouraging the growth of beneficial lactic acid bacteria.
  • The caraway seeds and juniper berries add a subtle flavor to the sauerkraut, complementing its sourness.
  • Whey, a byproduct of yogurt or kefir making, contains live bacteria that jump-start the fermentation process.
  • Fermenting the sauerkraut at room temperature allows the bacteria to thrive and produce lactic acid, which gives sauerkraut its characteristic sourness and preserves it.