Fermentation for Gut Health & Homemade Probiotic Sauerkraut Recipe
“Sauerkraut can be a tough sell for people. I mean, pickled cabbage? That’s definitely an acquired taste. But in the latest episode of Well+Good’s Plant Based YouTube series, herbalist Rachelle Robinett argues that its benefits for your digestive health definitely make it worth your time.
Robinett says fermentation has been used for thousands of years to preserve perishable foods such as meat, dairy, vegetables (like cabbage), and beverages. The process transforms carbohydrates and sugar into carbon dioxide, acid, and alcohol, which slows the natural decay of the food.
You’re just a few steps away from a healthier gut. Watch the video to learn how to make sauerkraut.
Beyond keeping food edible for longer, fermentation has lots of potential benefits for your body, Robinett says. For one, the process breaks down anti-nutrients, compounds in food that can block the absorption of other healthy compounds. “By doing that, [fermentation] is making food safer to eat, easier to digest, often times more nutritious, and full of those great bacteria that we love, probiotics,” she says. Aside from providing better digestion, probiotics are also linked to improved mood and immunity, Robinett says.
Want to reap the benefits of fermented food? Watch the full video above to check out Robinett’s easy three-ingredient sauerkraut recipe. The nutrient-dense condiment only takes a few days to ferment and adds the perfect tangy flavor to your salad, sandwiches, omelets, and more. It’s time to give sauerkraut a chance, people.”
Recipe: Digestion Boosting Sauerkraut
Ingredients:
1 medium red cabbage (about 2 pounds)
1 tablespoon sea salt
1 teaspoon caraway seeds or fennel seeds
4 cups water
Optional herbs: Calendula flowers, lemon balm, chamomile flowers, dandelion flowers, lemongrass (fresh or dried), ginger, turmeric root …
Directions:
Cut the cabbage in half and remove the core.
Thinly slice the cabbage into shreds or small pieces (think coleslaw), cover with salt.
Massage forcefully with your bare hands until cabbage softens, releases its moisture, and turns bright purple.
Loosely pack the sliced cabbage into clean glass jars, and cover completely with water.
Firmly press down on the cabbage to release any air bubbles and ensure it’s fully submerged.
Cover the jar loosely with a lid and place on a plate to catch any overflow that may happen once active fermentation gets going.
Leave the jars at room temperature for 3 days. **MAKE SURE TO CHECK YOUR JARS AT LEAST ONCE A DAY**. It’s important to release air pressure often.
Ensure cabbage remains covered in water. You should start to see some bubbles on top, which is a sign that fermentation is underway. By the end of the 3 days, the sauerkraut should have a clean, lightly sour smell and taste. (If it doesn’t, allow to keep fermenting.)When ready, put the jars in the refrigerator (no need to put plates under them at this stage). Wait at least 5 more days for the flavor of your red cabbage sauerkraut to develop.