Anna’s Easy Sauerkraut Recipe

Thank you to everyone who joined us for the presentation on "Probiotics & Prebiotics - Supporting a Healthy Gut After Weight Loss Surgery" at our March support group!! Due to the overwhelming interest in the sauerkraut taster - we have posted the recipe for all to see and try!!  Enjoy!

Equipment: 

·  1 head of organic green or purple cabbage, outer leaves removed
·  1 tablespoon sea salt
·  1 tablespoon fennel or caraway seeds (optional)
·  1 or 2 quart mason jar(s)
·  Highly recommended: Pickl-it fermentation lids

  Process: 

1.      Thinly slice cabbage and put into a large mixing bowl. Add the salt and mix with your hands, squeezing the salt into the cabbage to release the juices from the cabbage. Add the fennel or caraway seeds in if desired. Let the mixture sit on counter for 30-60 minutes.

2.     Pack the cabbage into the mason jar(s) and press down firmly with your hand. Leave two inches of room about the top of the cabbage layer. Pour in any juice from the mixing bowl over the cabbage. If the juice does not cover the cabbage, add non-chlorinated water until the cabbage is submerged, leaving an inch of air at the top of the jar.

3.      Screw the Pickl-it lid on the jar per the company’s instructions, cover the jar (but not the Pickl-it) with a kitchen towel, and leave your ‘kraut alone on your counter for at least four days. It should be ready to open in four to seven days.

4.     When the desired tanginess is reached, remove the Pickl-it lid and replace with a standard mason jar lid. Refrigerate until ready to enjoy.

*I let my ‘kraut ferment 7-14 days on the counter, then transfer to the fridge for 1 week.  Enjoy with chicken sausage, stir-fry, corned beef, or straight out of the jar!

*Sauerkraut is a traditional source of probiotics (aka: friendly bacteria), supporting good digestion and a strong immune system!

by Anna Macnak, RD, LD