Making Sauerkraut|ActiveTCM

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Sauerkraut Recipe

Today I hosted an online gathering of friends. Pre-COVID, we used to meet at my place to do crafting, but a couple of months ago I decided we have to meet up again now, so I checked in with them about teaching each other something in an online group. We started with me teaching how to do some basic crochet and make a dishcloth. I couldn’t very well teach them how to do acupuncture. 😉

Today was our second “gathering,” and my nutritionist friend Haely taught us how to make sauerkraut by online live conference video. Of course the sauerkraut won’t be ready now for at least a few days, but I already think this will become a new regular recipe for me. It’s super easy to do. And, of course, nutritious!

As a fermented food, sauerkraut contains probiotics–good bacteria that supports a healthy digestive system, immune system, mood regulation, skin health, and probably more! It is also high in easily absorbed nutrients including vitamin C, K1, folate, copper, manganese, and iron.

Now is a perfect time to eat this fabuloso ferment. 🙂 In TCM, spring is related to the TCM Liver system which is supported by leafy greens and sour flavour. Your physical liver also loves the digestive and detoxification support it gets from fermented cabbage, i.e. sauerkraut.

Haely said she eats her homemade sauerkraut regularly and sometimes uses that to top her salads instead of salad dressing. Good idea!

So, want to know how to make it? You’re in luck…

Ingredients

1 head cabbage (red or green)
1 Tbsp coarse salt
1 Tbsp caraway seeds (optional)

You’ll also need:

– A large bowl

– A large jar or 2-3 smaller jars (make sure they are clean)

– Something that will fit inside the jar to weight it down (you can use a glass or juice bottle, as these can be filled with water, adding weight)

– Cheesecloth or a clean cloth

Step by Step Instructions

Step 1

Remove the outer leaves that don’t look good and compost or trash them. Peel off 1-2 large leaves and set them aside.

Step 2

Chop cabbage coarsely and place in a large bowl. (I forgot to take pictures through the process, so this clearly is not my picture, oops).

Step 3

Add salt and use your clean hands to massage and mash and squeeze the cabbage and salt together for 8-15 minutes. You will notice that liquid starts to emerge and the cabbage will get soft.

Step 4

Add in your caraway seeds and use your hands to mix it together. I didn’t have any caraway, but my friend, Chef Luisa, said I could use the ground coriander seeds I had handy, so I added in 1 tsp (because it was ground, I didn’t need to use as much).

Step 5

Put the mixture into your jar, pressing it down so it is as tightly packed in the jar as you can make it. Partway through putting the mixture in, top it with a piece of the reserved cabbage leaf and use this to push everything in tighter. Layer more chopped cabbage mixture on top until you have it all in the jar.

Step 6

Place the jar on a plate (to contain the mess you’re likely to make). Add another piece of cabbage leaf on top and use your glass or juice container (I used a glass juice container filled with water) to press your cabbage mixture down. Note that the liquid can overflow, so press down enough that the liquid comes to the top, but not over the edge. You want to make sure all the cabbage is covered in liquid. Drape the cheesecloth the tower you’ve created.

Step 7

Let this sit for 3 days, occasionally pressing the inside bottle/glass down to make sure the cabbage mixture is fully immersed in liquid. After a few days, taste it to see if it’s ready. It will take about 3-7 (or more) days to ferment sufficiently. The more you let it sit, the more it will ferment and it will taste more sour. Once it’s done, put the lid on the jar and either put it in your cupboard if you don’t plan on eating it now or put it in the fridge if you are enjoying it right away.