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September 21, 2015


December 31, 2015

What you have to do

Discover your love for sauerkraut with this easy recipe. And capture the curious process of fermentation that results in a probiotic rich, healthy dish!

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Sandor Katz has earned the nickname "Sandorkraut" for his love of sauerkraut. Here is his DIY recipe!

-Sauerkraut Recipe-

Vessel: 1 quart/1 liter wide-mouth jar, or a larger jar or crock


-2 pounds/1 kg of vegetables per quart/liter, any varieties of cabbage alone or in combination, or at least ½ cabbage and the remainder any combination of radishes, turnips, carrots, beets, kohlrabi, Jerusalem artichokes, onions, shallots, leeks, garlic, greens, peppers, or other vegetables.

-Approximately 1 Tablespoon salt (start with a little less)

-Other seasonings as desired, such as caraway seeds, juniper berries, dill, chili peppers, ginger, turmeric, dried cranberries, or whatever you can conjure in your imagination


1. Remove outer leaves of the cabbage and reserve. Scrub root vegetables but do not peel. Chop or grate vegetables into a bowl. The purpose of this is to expose surface area in order to pull water out of the vegetables, so the vegetables can be submerged under their own juices. The finer the veggies are shredded, the easier it is to get juices out, but fineness or coarseness can vary with fine results.

2. Salt vegetables lightly and add seasonings as you chop. Sauerkraut does not require heavy salting. Taste after the next step and add more salt or seasonings, if desired. It is always easier to add salt than to remove it.

3. Squeeze salted vegetables with your hands for a few minutes (or pound with a blunt tool). This bruises the vegetables, breaking down cell walls and enabling them to release their juices. Squeeze until you can pick up a handful and when you squeeze, juice releases (as from a wet sponge).

4. Pack salted and squeezed vegetables into your jar. Press vegetables down with force, using your fingers or a blunt tool, so that air pockets are expelled and juice rises up and over the vegetables. Fill jar almost all the way to the top, leaving a little space for expansion. The vegetables have a tendency to float to the top of the brine, so it’s best to keep them pressed down, using one of the cabbage’s outer leaves, folded to fit inside the jar, or a carved chunk of a root vegetable, or a small glass or ceramic insert. Screw the top on the jar; lactic acid bacteria are anaerobic and do not need oxygen (though they can function in the presence of oxygen). However, be aware that fermentation produces carbon dioxide, so pressure will build up in the jar and needs to be released daily, especially the first few days when fermentation will be most vigorous.

5. Wait. Be sure to loosen top to relieve pressure each day for the first few days. Rate of fermentation will be faster in a warm environment, slower in a cool one. Some people prefer their krauts lightly fermented for just a few days; others prefer a stronger, more acidic flavor that develops over a longer time. Taste after just a few days, then a few days later, and at regular intervals to discover what you prefer. Move to refrigerator if you wish to stop (or rather slow) fermentation. In a cool environment, kraut can continue fermenting slowly for months. In the summer or in a heated room, its life cycle is more rapid; eventually it can become soft and mushy.

6. The most common problem that people encounter in fermenting vegetables is surface growth of yeasts and/or molds, facilitated by oxygen. Many books refer to this as “scum,” but I prefer to think of it as a bloom. It’s a surface phenomenon, a result of contact with the air. If you should encounter surface growth, remove as much of it as you can, along with any discolored or soft kraut from the top layer, and discard. The fermented vegetables beneath will look, smell, and taste fine. The surface growths can break up as you remove it, making it impossible to remove all of it. Don’t worry about this, it’s benign.

7. Enjoy your kraut! I start eating it when the kraut is young and enjoy its evolving flavor over the course of a few weeks (or months in a large batch). Be sure to try the sauerkraut juice that will be left after the kraut is eaten. Sauerkraut juice packs a strong flavor, and is unparalleled as a digestive tonic or hangover cure.

8. Develop a rhythm. Start a new batch before the previous one runs out. Get a few different flavors or styles going at once for variety. Experiment! Variations: Add a little fresh vegetable juice or “pot likker” and dispense with the need to squeeze or pound…incorporate mung bean sprouts…hydrated seaweed… shredded or quartered Brussels sprouts…cooked potatoes (mashed, fried, and beyond, but always cooled!)…dried or fresh fruit…the possibilities are infinite…

Why is it important

Nourishing our microbiome is an important aspect of our daily food intake. Sauerkraut provides a wide range of beneficial, live lactic acid bacteria which assist in our digestion, in discouraging the growth of unfavorable bacteria, in producing a variety of micronutrients, and in supporting the health of other vital organs. By making your own sauerkraut, you're taking the next step in taking your health into your own hands, as well as preserving the harvest for the winter months.


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