Recipe: Cultured Sauerkraut

CULTURED SAUERKRAUT

Cultured foods have been keeping us healthy for thousands of years. This powerhouse of a healing food reseeds our gut with healthy bacteria, fueling better digestion, better sleep, and a robust immune system.

Just a tablespoon of this cultured sauerkraut offers ton of health benefits. We love adding it to salads, sandwiches, with crackers, on burgers or sausages, and alongside a charcuterie plate to name a few.

Yield: Fills 1 quart mason jar | Prep time: 4 hours | Ferment time: 7-10 days

Ingredients:

• 1 small head of green cabbage, approximately 2.5 lbs

• 1 Large carrot, grated

• 2 teaspoons dried dill

• 1.5 Tablespoons sea salt

• Possibly purified water and salt to submerge cabbage after adding it to the jar

• Possible additions: Grated turmeric, grated garlic clove, thinly sliced bok choy, grated radish, etc. Be experimental!

How to:

1. Remove one large outer leaf of the cabbage and set aside.

2. Halve the cabbage, remove the core, and thinly slice cabbage into bite-size pieces.

3. Add remaining ingredients and massage for 5 minutes. Let all the ingredients sit in the bowl for 4-8 hours. Massage again while squeezing out excess water into the bowl.

4. Put all of the ingredients into the mason jar including the water released by the cabbage mixture. Pack the ingredients into the mason jar pushing down with your fist. The water from the mixture should flow over the top about 1/2 inch or more. If more water is needed, mix 1 cup of water with 1 Tbsp sea salt and dissolve. Pour as much of the mixture as you need to cover the cabbage mixture.

5. Take the large leaf you put aside and push it down around the top of the cabbage mixture to protect the cabbage mixture from exposure. The liquid should still come just above the cabbage leaf.

6. Let this sit on your counter for about 7-10 days. You can taste and smell to find your desired flavor.

Enjoy!

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Masters in Holistic Nutrition. Restaurant Owner and Chef Creative. Master Reiki Practitioner. Yoga and Meditation devotee. All for 20+ years.

I love inspiring individuals and families how to create delicious foods to nourish your SHINE. You can find me on my mountain bike, snowboard, cruising in our family van, foraging mushrooms deep in a wooded forest or at one of our programs locally or globally. Living in Boulder, Colorado with my two beautiful daughters and Czech husband who I am sure you will see along the way!