Sauerkraut recipe

Sauerkraut is packed full of probiotic bacteria which are great for your gut. It is quick to prepare but takes around a week to 10 days to ferment.

Ingredients

1 large Cabbage, White (green or red cabbage is also fine)
1tbsp Sea Salt

Method

You will also need a large glass jar and a small glass jar (which fits inside the large one) and a kitchen teatowel or muslin cloth.

  1. Chop the cabbage in half and slice thinnly
  2. Put half the cabbage into a large bowl and sprinkle with half the sea salt. Use your hands to work the sea salt into the cabbage so that it starts to lose water. Add the other half of the cabbage and repeat. Ideally you will get enough water out of the cabbage to cover it when it is put into the jar
  3. Place the cabbage into the large jar along with the water it has lost. As you are putting the cabbage into the jar ensure you are pushing it down as much as possible to remove any air. If the water doesn’t cover the cabbage completely then you will need to add some salt water. Make the salt water by mixing one cup of water with one teaspoon of sea salt. Add enough water so that the cabbage is covered
  4. Place the smaller jar on top of the mixture inside the larger jar. This will act as a weight to keep the cabbage pushed down
  5. Cover with a kitchen towel and leave at room temperature and out of direct sunlight. Check every couple of days and add more salt water if the cabbage is not fully submerged. If you notice any mould then remove it
  6. After around a week taste the cabbage. It will probably taste a bit tangy but you may wish to leave it for a few more days
  7. Once it has reached your desired taste place in the fridge in a sealed jar for up to 6 months
Read more about probiotics and IBD
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