Basic Sauerkraut Recipe

I recently wrote an article for the Chilterns Food Magazine on fermentation and thought that I would share it on my site because quite frankly  fermented vegetables will revolutionise your digestive chemistry. Full of gut busting friendly bacteria it will help to harmonise your intestines and ensure you get maximum nutrients from the food you eat.

Sauerkraut is simply chopped or shredded cabbage that is salted and fermented in its own juice. The basic recipe is 2tsp of sea salt (I like Maldon) to 450g (1lb) of cabbage. You can use any other vegetables in season so long as they are finely sliced although please avoid potatoes as they can become toxic when fermented.

Top tip! Weigh the vegetables after slicing and then calculate the amount of salt needed.

The recipe below is a sauerkraut / kimchi fusion and is adapted from a recipe that was given to me whilst I was at Ballymaloe Cookery School.

Makes 1 litre / 900g approximately. You’ll need a 1.5 litre Kilner jar

500g mixed cabbage, finely sliced
150g onion, finely sliced
2 peppers, finely sliced
150g carrots, grated
1 chilli, finely chopped
4 teaspoons of sea salt (I still like Maldon)

Mix all the ingredients together in a large bowl, transfer to the Kilner jar and pack down as tightly as possible.  You may need to be quite forceful but as you press down, the liquid will come out of the vegetables and they will start to soften.

Once you’ve got everything in you’ll need to create enough space to place a weight in the jar, a jam jar works well.  The reason for the weight is to ensure that all the water comes out of the vegetables and they keep submerged under the salt brine.

Put the top on the jar and every few hours press the weight down helping to extract as much liquid from the vegetables as you can.  It’s important that the salt brine covers the vegetables as this is what will ferment them.

Once you are happy that everything is covered, place in a cool area and allow to ferment for 4-5 days.  You can then remove the weight and your sauerkraut is now ready to eat.

Best to keep it in the fridge, always make sure there is enough brine covering the vegetables and don’t put unused kraut back in the jar as this may contaminate the rest.

Enjoy at least a tablespoon a day, sit back relax and reap the benefits.

You can read the full article by clicking here

RecipesNadra Shah