Sauerkraut

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Contributed by: BMC Teaching Kitchen

sauerkraut

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Sauerkraut is a fermented cabbage dish hailing from Germany. Fermentation is a process by which the naturally-occurring sugars in the cabbage are converted into lactic acid by bacteria that are also naturally-occurring on the cabbage and in the air. In the case of making sauerkraut, salt is used to keep "bad" bacteria at bay, while allowing lactic-acid-producing bacteria to stick around. Sauerkraut, like other fermented foods (yogurt, kimchi) is rich in probiotics, which are beneficial for gut health. It tastes delicious mixed into grains or salads, on tacos, or even with scrambled eggs. 

This recipe yield 1 quart, or about 4 cups of sauerkraut. You will need either 2 pint-sized mason jars, or 1 quart-sized mason jar 

Serves:
32 servings
Total Time:
20 minutes
Prep Time:
20 minutes
Cook Time:
0 minutes

Ingredients


Green_Cabbage - ½ (about 600 grams) Kosher_Salt - 2 Tablespoons (Morton or Diamond Crystal) Seasonings - Caraway seed, sliced garlic or curry powder to taste

Instructions

Step 1
Remove the core of the cabbage, and cut into 1/8 in. thick slices. Remove 2 outer leaves, and set aside.
Step 2
In a large bowl, combine salt and cabbage. With clean hands, massage salt into cabbage and squeeze until it wilts and releases liquid, about 10 minutes.
Step 3
If desired, add optional ingredients.
Step 4
Firmly pack into two pint sized jars, removing as many air bubbles as possible, and making sure brine covers cabbage by around 1 inch.
Step 5
Stuff the kraut down and cover it with a cabbage leave. Cover the mason jar with a lid, but don't screw it on tight. This will allow air bubbles to release as the kraut ferments. Keep kraut on your counter (not in the refrigerator).
Step 6
Check on it daily the first 2-3 days and, with clean hands, push kraut below the liquid level if needed.
Step 7
The kraut will take 3-4 weeks to be fully fermented in a 70-75 degree Fahrenheit (24-degree Celcius) room.

Notes

*Note that the serving size is 2 Tablespoons, which has 340 mg of salt. Reduce the serving to 1 Tablespoon if you are watching your sodium intake or have high blood pressure. 

Nutrition Information

Calories:
5 Calories
Sodium:
338