I’m so glad I found The Zero Waste Chef’s blog this winter. I have been trying a few of her ferment recipes and I’m so excited to share them with you because they are super easy and delicious!
Right now I have three things fermenting away in the pantry – scrap vinegar, citrus vinegar (for cleaning), and sauerkraut. We love fermented foods. Kimchi is one of my absolute all time favorite things to eat. Now that we have our own home, and plenty of counter and pantry space, I am ready to do a bunch of pantry projects like homemade beer, canning projects, ferments, etc. and share them with you all!
Fermented foods are rich in nutrients and full of probiotics which help create a healthy gut full of good bacteria. Gut health is instrumental to overall health and eating fermented foods can improve your digestive health, help prevent yeast infections, and treat things like irritable bowel syndrome. Research is now showing that probiotics may even reduce inflammation which can lead to heart disease, cancer, and arthritis.
A lot of people suggest taking a probiotic supplement, but I believe consuming natural live probiotics through fermented foods like yogurt, kefir, kombucha, sauerkraut, kimchi, and other fermented vegetables, is the best way to get your daily dose of probiotics.
When I was pregnant, my midwife recommended that I eat at least one serving of fermented foods everyday to keep my chances of contracting group b strep low. I never did get group b strep, and LMR loves the taste of kimchi. So eating my probiotics every day was definitely a win-win.
I wanted to start small just in case my ferment didn’t work out, but it came out great so I definitely will be making more! I tasted it today and could eat it as is, but I will be letting it ferment for a few more weeks in the fridge so it’s good and sour when we’re ready to eat it! I’m thinking an Octoberfest dinner would be a perfect way to celebrate this kraut!
Below is my version of The Zero Waste Chef’s recipe. I hope you try it at home!
1/2 head purple cabbage, shredded
1/4 c baby carrots, sliced
1/2 yellow onion, julienned
1 clove garlic, minced
1-2 t salt (or to taste)
1.) Combine chopped vegetables in a big mixing bowl and season to taste with sea salt. If the veggies are too salty, add more veg.
2.) Massage and squeeze the veggies for a few minutes to release their natural juices.
3.) Let rest on the counter for 1-2 hours until liquid releases, massaging one or two more times if you remember.
4.) Put veggies and their liquid in a large mason jar. I didn’t get a lot of moisture out of the veggies, so I just put them in the jar with whatever juices I did get, and covered them with filtered water.
5.) Place a smaller jar inside of the big jar to weigh down the veggies and ensure that they stay submerged under the water.
6.) Store in a cool, dark place for three days.
7.) Burp your jars once a day for the first three days.
8.) Taste your kraut on the third day and either eat it or put it in the fridge to ferment further.
That’s it! The waiting was the hardest part. Check out The Zero Waste Chef’s full blog post on how to make your own fermented sauerkraut for more detailed instructions and step by step pictures!
Disclaimer: I am not a doctor, physician, dietitian, nutritionist, or medical professional of any sort. I am not authorized to give professional medical or nutritional advice. None of the info on kanganrue.com has been evaluated by the Food & Drug Administration. Nothing published on this site is intended to diagnose, treat, cure or prevent any disease. Please contact your doctor immediately for professional medical advice, diagnosis and treatment. By using this site you agree to these terms.