Ingredients (Yields 3-4 quarts)
- 10 lbs shredded cabbage
- 6 tbsp canning or pickling salt
Directions:
Prepare 5 lbs of cabbage at a time. Discard outer leaves and any insect damaged areas. Rinse heads under cold running water and drain. Cut heads in four wedges. Discard cores. Shred or slice to a thickness of a quarter.
Mix 5 lbs of shredded cabbage in a suitable fermentation container and add 3 tbsp of salt. Mix thoroughly, using clean hands. Pack firmly until salt draws juices from cabbage.
Repeat shredding, salting and packing until all cabbage is in the container. Be sure the container is deep enough so that its rim is at least 4 or 5 inches above the cabbage. If juice does not cover cabbage, add boiled and cooled brine (1 1/2 tbsp of salt per quart of water).
Add plate and weights. Cover container with a clean towel. Ferment cabbage. If you use jars as weight, check the kraut 2-3 times per week and remove scum if it forms. Fully fermented kraut may be kept tightly covered in the refrigerator for several months. A 5 gallon stone crock is the ideal size for fermenting about 25 lbs of fresh shredded cabbage.
Cabbage must be kept 1 to 2 inches under brine while fermenting. Insert a dinner plate or glass pie plate inside the fermentation container. The plate must be slightly smaller than the container opening yet large enough to cover most of the shredded cabbage. To keep the plate under the brine, weight it down with 2 to 3 sealed quart jars filled with water or a well-cleaned rock. Covering the container opening with a clean, heavy bath towel helps prevent contamination from insects and molds.
Fermenting Temperatures and Times
Read About The Benefits of Sauerkraut
Sauerkraut results from the fermentation of fresh raw cabbage. Cabbage belongs to the brassica family which also includes broccoll, brussel sprouts, cauliflower, and mustard greens. Recent studies have shown that brassica’s possess cancer fighting compounds, helping prevent cancer of the breast, lung and colon. Research has found that this pickled cabbage blocks the action of excessive estrogen, a hormone known to fuel breast cancer.
The fermenting process of cabbage produces isothiocyantae compounds which have been identified as potential cancer fighting agents. Fermentation of raw cabbage produces organic acids such as lactic acid, which make cabbage easy to digest and also friendly bacteria that re-establish your inner ecosystem. Friendly bacteria helps maintain your enzyme reserve, eliminate toxins and strengthen the immune system.
Sauerkraut is a good source of vitamin C, B, K and dietary fiber which greatly enhances the digestion of protein. It contains large quantities of calcium, sulphur, chlorine and iodine in a natural form. One heaping tablespoon can relieve heartburn, indigestion and constipation. It is also a low-calorie, low-fat food, making it ideal for weight conscious people.
Note: There is a high content of sodium in sauerkraut. For those on a sodium restricted diet or those people just wanting to reduce sodium intake in their diet, simply rinse the sauerkraut in cool water to lower the salt content. Heating will result in loss of valuable enzymes and minerals.
Studies have reported that Polish women who moved to the US have a higher incidence of breast cancer. This may be due to the fact that in Poland, cabbage is a staple food and a larger amount is consumed than in America.
Sauerkraut is excellent for pregnant women, ensuring that their system is rich in friendly bacteria. Nursing mothers of colicky babies have found that when they ate fermented cabbage, the babies no longer suffered from colic problems.
Try to include sauerkraut in your menu everyday. We recommend eating 1 heaping tablespoon of sauerkraut (made with salt only, not wine or vinegar) 3 times a day on an empty stomach.
