Sauerkraut Nourishing Traditions
Discover the time-honored art of fermentation with this Sauerkraut Nourishing Traditions recipe, a gut-friendly staple packed with probiotics and vibrant flavors. Combining just a handful of simple ingredients—green cabbage, carrots, sea salt, and optional whey—this recipe transforms humble vegetables into a tangy, nutrient-dense masterpiece that supports digestion and overall health. With no cooking required, this hands-on, 30-minute prep process involves massaging the vegetables to release their natural juices and fermenting them to perfection in a mason jar. Customize the level of tanginess by adjusting the fermentation time, from a mild 3-day ferment to a bold, deeply flavored 2-week kraut. Perfect as a side dish, condiment, or topping, this homemade sauerkraut adds a zesty crunch to any meal while embracing the traditions of wholesome, natural food preparation.
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Ingredients
- 2 medium heads (about 5 pounds total) green cabbage
- 2 large carrots
- 1.5 tablespoons sea salt
- 4 tablespoons whey (optional)
- 0.5 cup (if needed) filtered water
Directions
Step 1
Remove the outer leaves from the cabbage. Rinse the cabbage and carrots thoroughly under cold water.
Step 2
Slice the cabbage into quarters, remove the core, and finely shred the cabbage using a sharp knife, mandoline, or food processor. Grate the carrots using a box grater or food processor.
Step 3
In a large mixing bowl, combine the shredded cabbage, grated carrots, and sea salt. If using whey, add it at this point. Massage the mixture vigorously with your hands for about 10 minutes, or until the cabbage has released its natural juices and everything feels soft and brined.
Step 4
Pack the cabbage-carrot mixture tightly into a clean, sterilized wide-mouth quart-sized mason jar or fermentation crock, pressing down firmly with your hands or a tamper to remove air pockets. Continue until the jar is filled, leaving about 1-2 inches of headspace at the top.
Step 5
Pour any brine left in the mixing bowl over the packed vegetables, ensuring they are completely submerged. If needed, add filtered water to fully cover the cabbage mixture.
Step 6
Place a fermentation weight (or use a small plate or clean jar) on top of the mixture to keep it submerged in the brine. Screw on the jar lid loosely to allow gases to escape, or use a fermentation airlock lid if available.
Step 7
Leave the jar at room temperature (65-75°F) in a cool, dark area to ferment. Check the sauerkraut daily to ensure it remains submerged in brine. After 3-5 days, taste the sauerkraut for desired tanginess. You can ferment it longer (up to 2 weeks) for a stronger flavor.
Step 8
Once fermented to your liking, replace the airlock with a standard airtight lid and transfer the jar to the refrigerator. Store for up to 6 months.
Nutrition Facts
| Serving size | (4852.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1313.0 |
| Total Fat 6.4g | 0% |
| Saturated Fat 1.9g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 10mg | 0% |
| Sodium 11428.3mg | 0% |
| Total Carbohydrate 278.9g | 0% |
| Dietary Fiber 117.4g | 0% |
| Total Sugars 153.0g | |
| Protein 84.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 1961.9mg | 0% |
| Iron 22.3mg | 0% |
| Potassium 8321.9mg | 0% |
Source of Calories