with Kezia Hall

Sauerkraut & Its Benefits!

CATEGORIES:  GAPS Nutrition Recipes

sauerkraut-and-benefits


Now I hope I haven’t put you off this post entirely by using the word sauerkraut in the title. I can understand if I have, I too used to have a sauerkraut prejudice. I thought the idea of fermented cabbage sounded as pleasurable as eating out of arm pits and was no longer necessary for our ‘modern’ diets.

 

But fellow readers and health seekers, I am happy to say that I was wrong and have been wonderfully converted to the joys of this fermented vegetable. The only time I used to eat cabbage was by accident in coleslaw,  but now its a daily addition to my diet. My hope for today is that the cabbage and I win you over!
History (Food history geek)

Sauerkraut is shredded up fermented cabbage , which before the day of fridges and freezers, was the only way of ensuring you got some hearty veg during the dreek winter months. It is best known in Germany and Eastern European countries but it is also thought that the builders of the Great Wall of China used to munch of this fermented delight! Another fun fact is  that ‘In the late 1770s, Captain James Cook circumnavigated the world without losing a single sailor to scurvy, thanks to the foods his ship carried, including sixty barrels of sauerkraut, according to natural news.com.
So if its good enough for hard core sailors and builders than I figure it can only do little old me some good! 

 

Why I like it

  • Its cheap and cheerful. This batch below cost me around 10-12p as the cabbage was on offer for 9p at the shop. You can’t argue with healthy food for 12p.
  • It is Probiotic. Yes I am slightly obsessed with the joys of probiotics (see here) but I just notice the difference in my body when I am regularly eating probiotic food. Our ancestors would have naturally eaten fermented food with most meals as that was the only way of preserving food, and they didn’t seem to die of diabetes, heart disease or cancers (maybe thats because dinosaurs got them first – who knows?)
  • It is high in Vitamin A and C both of which are antioxidants which fight the nasty free radicals that get produced in our bodies and can cause early aging and a whole host of other things like low immunity, disease, lethargy etc.
  • Cabbage contains naturally occurring isothiocyanate compounds, which are thought to fight cancer.
  • It boost the immune system and keeps us fighting fit – as James Cook’s sailing adventure shows.
  • It is a live food, alongside its probiotic properties this means it has lots of active nutrients and enzymes, plus its gentle on the digestive system.

 

Can’t be bothered to make it? Then you can buy it here
(note this is the ONLY one I can find that still have probiotic benefits)

 

How to eat it?

I eat mine on eggs in the morning, salad, sandwiches, soups, curries – basically anything except perhaps cake – that may be gross.

 

I have made sauerkraut with both white/pale cabbages and red cabbages. Both work well and taste slightly different (I would say the pale cabbage is a gentler taste) but I like the rich colour of red cabbage sauerkraut – it looks prettier in the jar! But really I will use whatever cabbage is cheapest.

 

 

Sauerkraut
Yields 1
A simple way to create you own fermented and probiotic condiment.
Write a review
Print
Ingredients
  1. 1 small Cabbage - red or pale/white
  2. 1-2 tbpn's good quality rock salt
  3. 1/2 cup whey - optional
Instructions
  1. Roughly chop the cabbage and rinse.
  2. Finely grate the cabbage in a food processor or by hand.
  3. Place in a large pot with a lid (I use my le creuset like ones).
  4. Mix in salt.
  5. Then grab a potato masher and pound the living day lights out of the cabbage, keeping an even level of cabbage in the pot. This releases all the natural juices of the cabbage.
  6. Do this for about 10 minutes or until to start to see the juices of the cabbage appearing.
  7. Add the whey if using.
  8. Make sure that the mixture is covered with some liquid and when you push down on the cabbage you see lots of juices appear. It will just go off it it is too dry - the pounding is really important!
  9. Cover the pot and leave for about 3 days in a warmish place (like near the oven or boiler).At this point feel free to taste it, if you want it more sour tasting then leave it out for another day or two.
  10. Then transfer to smaller jars if you wish or just place the whole pot in the fridge. This stops the fermentation.
Notes
  1. Lots of other recipes don't include whey I just use it to make sure fermentation takes place, but salt and the natural cabbage juices will do the job fine too.
  2. This recipe used a smallish cabbage and yielded about a litre. If you use a large white/pale cabbage you will yield about double!
  3. This last for a few months if kept in the fridge.
Adapted from Nourishing Traditions by Sally Fallon
Adapted from Nourishing Traditions by Sally Fallon
Super Naturally Healthy https://supernaturallyhealthy.org/wp/

12 Comments

4 Ways to Naturally Treat Irritable Bowel Syndrome | Super Naturally Healthy

[…] •Sauerkraut – how and why? […]

Mary Anne

Hi Kezia. I just made some Sauerkraut but I’m a little confused. You said to make sure it is covered in some liquid so I added some water, eek! I hope that was ok to do. Otherwise I was very proud of how well how I processed it and mashed it. It was very juicy but the liquid wasn’t close to covering the mixture. I hope I don’t have to chuck it away and remake it? Also, some online recipes say you should leave it for 3 weeks?! Thanks so much! Mary Anne

Kezia

Yes that was the right thing to do it does depend sometime i add water sometimes i don’t depend on on much I can be bothered to pound it. Well done thought sauerkraut is SO good for the body:) As for leaving it – it depends on preference and taste – i leave mine between 4-6 days but it snot warm here but I know some people that have left it for 3 months before! So keep tasting it and see what stage you prefer it at.

The Probiotic Rundown: Which type is best & what type to avoid!? - Super Naturally Healthy

[…] Sauerkraut- don’t knock it till you have tried it! […]

My Top 5 (Frugal) Superfoods - Super Naturally Healthy

[…] mine using one white cabbage and one red so it becomes a wonderful pink colour and you can find a recipe here . 5. Onions & Garlic . Cheating slightly here as they are technically two separate things but […]

A Happy Healthy Day of Eating #12 | Super Naturally Healthy with Kezia Hall

[…] Breakfast: 2 fried eggs in ghee and lots of Sauerkraut  […]

5 Natural Way to Treat Anemia | Super Naturally Healthy with Kezia Hall

[…] boost you probiotic intake you can take a therapeutic supplement (the one below is what I use) make sauerkraut and kefir and eat them with every meal. You could also reduce how much sugar/sweet things you eat […]

Toilet Chat: Natural Ways to Treat Constipation | Super Naturally Healthy with Kezia Hall

[…] Sauerkraut. It is fibrous and full of probiotics and I show you how to make it here. Lack of probiotics are now seen as one of the key reasons for constipation, so flooding you gut […]

Sheila Preston

Could I download this recipe as I suffer very badly from constipation I would be very greatful sheila2111@hotmail.com

Kezia

Yes you sure can – just go to the recipe and press the save recipe and it will save to your computer or you can print it straight off:)

A Happy Healthy Day of Eating #9 | Super Naturally Healthy with Kezia Hall

[…] Breakfast: 3 organic eggs fried in butter with lots of sauerkraut […]

A Healthy Happy Day of Eating #7 | Super Naturally Healthy with Kezia Hall

[…] Breakfast: 2 organic eggs, fried with onions and mushrooms with sauerkraut. […]


Leave a Comment