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Probiotic Goodness. Simple. Delicious.

Probiotic goodness. Delicious. Sauerkraut

Without refrigeration or modern supermarkets, traditional cultures used this brining or fermentation method to preserve many traditionally foods.

Not only is Sauerkraut an amazing source of natural probiotics, helping to inoculate the gut with friendly microbes and aid immune health, but it is an absolute powerhouse when it comes to vitamin C.

The fermentation process transforms and enhances the vitamin C content of the cabbage – pretty cool! It also a great source of B vitamins as well as vitamin K.

Vitamin C has the ability to enhance iron absorption into the blood stream, making it a fantastic accompaniment to meat dishes.

This is a great one for the kids to make! They love getting their fingers involved!

You’ll Need:

1 Cabbage

About 1/3 cup of Himalayan Rock rock (or any good quality pure salt)

Large Glass Jar


* Clean the glass jar well

* Remove hard outer leaves of cabbage and Slice the Cabbage

* In a bowl, mix the salt with the cabbage. You will need to massage the cabbage REALLY well. You can use your knuckles, or massage by squeezing. This action breaks the membrane and releases the natural juices from the cabbage. (you’ll be amazed how juicy cabbages are!!)

*Massage until you can feel the cabbage is now soft and very juicy.

*Spoon or place cabbage into the glass vessel. Use a large spoon, mallet, or hands to REALLY squish the cabbage hard into the jar. The cabbage needs to be REALLY tight to releases its juices.

*As you squeeze the cabbage into the jar, the juices will begin to rise to cover the cabbage (I told you they were juicy!?!)

*When you have filled the jar, ensure all the cabbage is submerged under the liquid (VERY IMPORTANT – as the fermented phase is anaerobic) If the juice does not cover the cabbage completely, add some cooled boiled or filtered water to completely submerge.

* I use one of the tough outer cabbage leaves that was removed from the cabbage to push down on top of the sauerkraut to ensure the lower layers are submerged. (This will be removed and discarded when completed) But any kind of non reactive weight will work well.

* Cover the jar, and place in a cool dry spot for around 5-7 days, checking that the cabbage is still completely submerged every few days.

*Remove top ‘protective’ layer of cabbage (or weight if using) if using.

*And enjoy! This will last a very long time in the fridge. However,it will continue to ferment, just at a slower rate.

*NB – If you discover any blue or green mould on the sauerkraut after the fermented process – discard. This is a sign of aerobic fermentation (your kraut hasn’t been submerged properly…

Use this as side dish, or an addition to salad.

Probiotic Goodness - Simple. Delicious!

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