Fermented Feast: Cabbage and Vegetable Kraut
Cabbage kraut is a traditional fermented dish that is easy to make at home. It is a good source of probiotics, which are beneficial bacteria that support gut health. The fermentation process gives the kraut a tangy, slightly sour flavor that pairs well with meat, fish, or vegetables.
Cabbage kraut has been made for centuries in cultures all over the world. It is thought to have originated in China, where it was used as a way to preserve cabbage during the winter months. Kraut was brought to Europe by German immigrants in the 18th century, and it quickly became a popular dish there. Today, kraut is still a popular dish in many parts of the world, and it is often served as a condiment or side dish.
Fermented Feast: Cabbage and Vegetable Kraut Fermented Feast: Cabbage and Vegetable Kraut Fermented Feast: Cabbage and Vegetable Kraut Fermented Feast: Cabbage and Vegetable Kraut
Prep time: 15 | Cook time: 0 | Serves: 4
Ingredients
  • 1 medium head of cabbage, shredded
  • 1 cup grated carrots
  • 1/2 cup chopped celery
  • 1/4 cup chopped onion
  • 1 tablespoon Celtic sea salt
  • Optional: 1/4 cup whey from kefir or yogurt
  • Optional: 1 tablespoon juniper berries
  • Optional: 1 bay leaf
Instructions
  1. Combine the cabbage, carrots, celery, onion, and salt in a large bowl. Massage the vegetables with your hands for 5-7 minutes, or until they release their juices.
  2. Transfer the vegetables to a clean glass jar or crock. Add the whey, juniper berries, and bay leaf, if desired.
  3. Press down on the vegetables to release any remaining juices. Cover the jar loosely with a piece of cheesecloth or a lid with a small hole in it.
  4. Place the jar in a cool, dark place to ferment for 2-4 weeks. The fermentation time will vary depending on the temperature of the room. A cooler temperature will result in a longer fermentation time.
  5. Once the kraut is fermented to your liking, transfer it to the refrigerator. It will keep for several months.
  6. Serve the kraut as a condiment for meat, fish, or vegetables.
  7. Enjoy the benefits of this gut-friendly dish!
Why It Works
  • The fermentation process breaks down the cabbage into lactic acid, which gives the kraut its tangy flavor. Lactic acid is also a natural preservative, which helps to keep the kraut fresh for months.
  • The addition of carrots, celery, and onion to the kraut adds sweetness, crunch, and flavor.
  • The use of Celtic sea salt provides the kraut with essential minerals and trace elements.
  • The optional addition of whey from kefir or yogurt helps to jump-start the fermentation process.
  • The juniper berries and bay leaf add a subtle flavor to the kraut.