|Nutritional Guidelines (per serving)|
|Servings: 6 to 8|
|Amount per serving|
|% Daily Value*|
|Total Fat 0g||0%|
|Saturated Fat 0g||0%|
|Total Carbohydrate 7g||3%|
|Dietary Fiber 3g||9%|
|Total Sugars 3g|
|Vitamin C 43mg||213%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Sauerkraut might not be the national dish of Germany, but in the U.S., it is the one food most associated with German cuisine. It is easy to make your own sauerkraut, as you simply rely on the bacteria found on the cabbage leaves to assist in fermentation. The salt added draws out the water, kills off the spoilage bacteria, and fermentation begins.
With this easy recipe, you can adjust the yield to your liking since each batch ferments in a 1-quart Mason jar. It can take anywhere from one to three weeks to achieve a nice sour tartness in your sauerkraut; in the cool temperatures of winter, it will take longer, and in the warm days of summer, it will go more quickly. There are many ways to enjoy homemade sauerkraut, including right out of the jar, as a garnish or a salad, or cooked along with apples and sausage.
8 to 10 cups loosely packed shredded cabbage (about 2 pounds)
10 juniper berries
1 teaspoon caraway seeds
1 teaspoon yellow mustard seeds
1 to 2 teaspoons pickling salt (or un-iodized salt)
1 cup filtered water
1 teaspoon pickling salt
Gather the ingredients.
Stir to release the cabbage's juices.
Let it rest for 10 minutes and then mix again. If needed, you can let it rest longer, as much as 1 to 2 hours.
Sterilize a 1-quart, wide-mouthed Mason jar and the lid by boiling for several minutes in water and draining on a clean dishcloth.
Pack the cabbage and seasonings into the sterilized jar, pushing down with a wooden (not metal) spoon.
Combine the filtered water with the pickling salt. Pour over the cabbage, filling it so it reaches up to the rim of the jar. Cap loosely with a sterilized canning lid.
Place the jar on a tray to catch overflowing juices. The mixture will begin to bubble.
After the bubbling stops, check the container. If the water level has fallen below the rim of the jar, top it off with more salt water (keeping a ratio of 1 teaspoon pickling salt per 1 cup of water) that has been warmed slightly so it will dissolve completely.
Keep the jar between 65 F and 72 F for 1 to 3 weeks to achieve a pleasantly sour flavor. After the first week, taste the sauerkraut every few days until it reaches the tartness you desire.
Once it is to your liking, skim any (harmless) white spots or film from the top, close the jar tightly with a sterilized canning lid and ring, wipe off the outside of the jar, and store it in the refrigerator.
Enjoy as is, spoon on top of hot dogs, or cook along with pork chops for a satisfying meal.
- Using pickling salt, a fine-grained salt that has no additives, will keep the sauerkraut liquid from clouding, which in itself is not harmful, but creates an unappetizing appearance.
- If you are increasing this recipe, make sure to use the ratio of 1 teaspoon pickling salt per 1 cup of water.
- Whereas canned sauerkraut should be rinsed in a colander before eating to reduce the briny flavor, fresh sauerkraut like this one does not have to be.
- Feel free to add other flavors to the sauerkraut, such as garlic, dill, lemon peel, fennel, and carrot.
What Are the Benefits of Eating Sauerkraut?
Because of fermentation, already healthy cabbage becomes a powerhouse of nutrients. Sauerkraut is low in calories, void of fat, and high in vitamins C and K1. It also contains probiotics, which are beneficial to digestion.
The History of Sauerkraut
Sauerkraut, which in German means "sour cabbage," was made by fermenting cabbage in rice wine. It came to Europe from Asia, where it was the go-to dinner for laborers building the Great Wall of China more than 2,000 years ago. It is believed Genghis Khan first brought it to Eastern Europe about 1,000 years ago, and salt was used in place of wine to start the fermentation process. After this new taste sensation caught on, it found its way to Germany, France, and beyond.
When nutritionists discovered the high vitamin C content of sauerkraut, it quickly became standard fare for long sea voyages because it didn't need refrigeration and helped to prevent scurvy. For landlubbers and farmers, sauerkraut became a way to preserve cabbage for consumption throughout the winter, and in times of drought and famine when crops weren't producing.