Fermented Kraut

Fermented Kraut – Version 3.0

You'd think my next post would be about 'booch but as timing has it – it's about my fermented kraut version 3.0!

A few months ago, I bought Shockey & Shockey's Fermented Vegetables book and attempted my first fermented kraut, following their Simple Kraut recipe (cabbage, beets, and unrefined sea salt). I let the kraut ferment for 2 weeks. It came out delish!

A couple of weeks ago, I made version 2.0 by adding sliced Granny Smith Apples and diced jalapeño. This time I only let it go 1 week because I really liked the flavor when I tested it!

And that brings us to today with version 3.0! This version has fermented for 2 weeks. A small batch is going home with my parents today. They really like the taste. I'm going to let the rest ferment for just a bit longer before I dig in!

As you read this post, you may be asking yourself "but why fermented vegetables?!" Just like 'booch, fermented veggies are loaded with probiotics. And according to Shockey & Shockey, other benefits include preserving and enhancing B and C vitamins, aiding in digestion, supporting the immune system, and making nutrients more readily available.

I like to put my kraut on tacos, eggs, poke bowls, and to just eat it plain! Below is my recipe if you choose to venture into fermented kraut!

Fermented Kraut V 3.0

• shred/thinly slice one small head of organic cabbage (save a couple of the whole outer leaves)

• thinly slice 1 small organic beet (I highly recommend wearing gloves!)

• one diced organic green apple (I actually used 2 small crab apples because I was gifted a ton from a friend)

• diced jalapeño (I only used 1/2 a pepper but use as much as you like!)

• a healthy pinch of freshly grated ginger (I grated the ginger for booch so I didn't have a ton to spare, I also was not sure how strong it would be)

• 1 tbs minced garlic (I questioned this decision after I added the garlic – apples and garlic?!)

• 1 tbs Ancient Sea Salt

Place all of the ingredients in a large mixing bowl. With gloves on (unless you want purple stained hands!), gently massage the veggies. You'll start to see them break down and juice will start to collect in the bottom of the bowl. After a few minutes (or until your arms are sore!), cover the bowl with a towel and let it sit for ~45 minutes.

Pack the veggies into a glass vessel (I use large mason jars and spaghetti sauce jars). Be sure to leave some head space (2-3 inches). Place the cabbage leaves on top to cover the shredded veggies. Take a zip lock bag, place in the vessel, and fill with some water so that it covers the top of the veggies (this is called a water weight, it's supposed to keep the veggies submerged and protect the kraut from mold). Place the vessel in a bowel or on a baking dish (just in case there is any overflow). Cover with a cloth napkin or paper towel, secure with a rubber band, and let it sit at room temperature for 1-2+ weeks on the counter or in a cabinet (out of the sunlight). Do not use cheese cloth. It's too loose and may invite bugs into your kraut! Check on it every day to make sure the veggies stay submerged. If you see bubbles, that's good! Bubbles are a sign of the fermentation process. You can start tasting it at the 5 day mark. It's done when you are satisfied with the taste. When you are ready to call it good, seal it with a lid and place in the fridge. It should be good for months… if you don't eat it all before like me!



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