GUT-HEALTHY SAUERKRAUT

Sauerkraut, a fermented cabbage dish, offers a range of potential health benefits, primarily due to its probiotic content and nutrient richness. Here's a breakdown of some key advantages:

• Improved Digestion:

• Sauerkraut is rich in probiotics, which are beneficial bacteria that can promote a healthy gut microbiome. These bacteria can aid in digestion and improve gut health.

• It also contains fiber, which further supports healthy digestion.

• Boosted Immune System:

• The probiotics in sauerkraut can strengthen the immune system by promoting a healthy gut, where a significant portion of the immune system resides.

• It's also a good source of vitamin C, an essential nutrient for immune function.

• Nutrient Richness:

• Sauerkraut contains various essential vitamins and minerals, including vitamin K, vitamin C, iron, and folate.

• Potential Weight Management:

• Sauerkraut is relatively low in calories and high in fiber, which can help promote feelings of fullness and potentially aid in weight management.

• Bone Health:

• It contains vitamin K2, which plays a role in bone health by helping to regulate calcium.

• Heart Health:

• Some studies indicate that the nutrients in sauerkraut, including fiber and vitamin K2, may contribute to heart health.

It's important to note that while sauerkraut offers numerous potential benefits, individual responses may vary.

Ingredients:

• 2 medium heads of green cabbage

• 2 tablespoons sea/  himalayan salt

Instructions

1. Clean and sterilize your 5L/ 1.3 gallon jar

2. Wash your cabbage. Discard any cabbage with rotten/ mould spots. 

3. Remove the core from the cabbage and cut the cabbage into quarters.

4. Shred the cabbage into thin strips.

5. In a large bowl, combine the shredded cabbage and salt.

6. Massage the cabbage with your hands until it becomes soft and wilted.

7. Pack the cabbage tightly into a clean 5L glass jar, ensuring it reaches the brim.

8. Place a large piece of clean cabbage on top of the cabbage to weigh it down.

9. Seal the jar shut but not too tight. 

10. Let the sauerkraut ferment at room temperature in a dark warm place for 2-3 days.

11. After 2-3 days, taste the sauerkraut. If it is not sour enough, continue to ferment for another day or two. You should see bubbles forming in the bottle. 

12. Once the sauerkraut is sour to your liking, store it in the refrigerator for up to 3 months.

Tips:

• The longer you ferment the sauerkraut, the more sour it will be.

• If you want to add other flavors to your sauerkraut, you can add them to the jar along with the cabbage. Some popular flavorings include dill, garlic, black and red pepper flakes.

• Sauerkraut is a great addition to sandwiches, salads, and soups.

Enjoy! Let us know how yours turned out…