Raw Sauerkraut — Benefits and How to Make


What Are the Health Benefits of Raw Sauerkraut?

Fermented raw sauerkraut а at home is a time-tested superfood! Fermentation of cabbage or fermented (make sour) cabbage is an integral part of a woman’s nutrition and longevity. In this article, you will learn how to ferment sauerkraut and Its effect on human health.

Fermented vegetables
Fermented foods

Vegetables, especially raw sauerkraut at home, will help you preserve the beauty, health, youth, and longevity! The number of enzymes and probiotics needed to maintain our health and youthfulness has plummeted in human food over the past few decades. Sauerkraut, rich in these naturally important substances, helps fill the deficiency with Lactobacterium. Raw Sauerkraut diet — calories in sauerkraut Per gram: 100 g. Calories 19 / Fat 0.1 g.

Sauerkraut with caraway seed
Raw sauerkraut is excellent for a variety of diets

Surprising Benefits of Raw Sauerkraut

Fermented foods improve digestion, especially if you start with them, to relieve heartburn and constipation. The best support for the immune system: even a tiny portion of sauerkraut or other fermented foods enrich the body with B vitamins. It contains Omega-3 fatty acids and digestive enzymes, which inhibit inflammation and the aging body.

Lacto fermented
Foods containing Probiotics have a beneficial effect on digestion

One of the powerful benefits of fermented foods and raw sauerkraut contains Probiotics is that they “teach” the stomach to absorb the necessary vitamins, minerals, and other nutrients from the food as much as possible. The key benefit is the best sauerkraut for gut health, good for constipation. Serotonin, a hormone that affects our well-being and regulates sugar cravings, is produced in the intestines. Thus, a healthy microflora guarantees good digestion, mood, and harmony.

The best cabbage for sauerkraut

Do you want to know how to make raw sauerkraut in the home? You must learn just how to pick the best cabbage then. For the preparation of sauerkraut, we should use only late autumn-winter cabbage. Furthermore, you can use a vast white Dutch cabbage (harvest November-December) or other comparable cabbage. If you select eco-friendly springtime or summer cabbage, it will not ferment best, and also, you will not have sauerkraut at all.

Best cabbage for sauerkraut
Late varieties of cabbage are suitable for fermentation

For raw sauerkraut to be tasty, it must be a good target. Even if you use white winter cabbage, it might be the incorrect one. The appropriate head of cabbage has juicy, fragile leaves with no hollow areas — this is the ideal head of cabbage.

It is rather tough to differentiate the appropriate head of cabbage from the wrong. If the perfect chair and the wrong head are the exact sizes, the correct head will be 1.5-2.0 times heavier.

Cabbage
Success for fermentation is the right choice of cabbage

However, do not be afraid. Even if you use the wrong head of cabbage, you will undoubtedly have sauerkraut. It will be a little less yummy; however, it will be sauerkraut. So, the most crucial moment of cabbage choice for making sauerkraut is using winter white cabbage.

Sauerkraut salt ratio

If you doubt the proportions of salt and cabbage, I advise you to weigh the cabbage and carrots and add the required amount to pour salt into a cabbage. The salt must be for at least 15 g and no more than 25 g in one kilogram of raw sauerkraut with carrots, and this ratio is used in recipes with carrots or other vegetables. If you do not add other vegetables, you are counting on a kilogram of cabbage.

lacto fermented sauerkraut
For good fermentation of cabbage, up to 25 g of salt is enough

You can combine all the ingredients in a large bowl, knead the cabbage well until the juice comes out, put everything in a jar, and tamp it tightly. Top up with sauerkraut juice brine from a bowl.

Recipe of Raw Sauerkraut with caraway seeds

I use several methods to ferment raw sauerkraut culture. Today I will share the simplest, and in my opinion, the fastest way to ferment cabbage with carrots and caraway seeds. Sauerkraut culture with sea salt and caraway seeds is an affordable natural probiotic and immunomodulator, a storehouse of vitamin C and microelements. By the way, here, cumin gives a specific flavoring flavor and performs an additional important function — it improves digestion.

Sauerkraut in a can
The fermentation process takes seven days

Ingredients for sauerkraut with caraway seed

We only need a few ingredients: Cabbage 2–3 pcs, 1 kg Carrots, 2 tbsp Sea ​​salt (no iodine), 1 tbsp Caraway seeds, a few whole cabbage leaves—large 3-liter jar or any volume depending on your needs.

How to cut cabbage
Cut cabbage and carrots in any convenient way

I riced cabbage and ran the carrots through the food processor. The jar in which you will ferment cabbage should be thoroughly washed and sterilized in any way.

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Cooking process raw sauerkraut

All ingredients are stacked in layers and carefully tamped to obtain juice from the cabbage. The first layer of cabbage, pour salt into a cabbage, tamp the cumin and carrots thoroughly until juice forms. Thus, we fill the entire space of the jar. If you like even the distribution of carrots and spices, mix everything in a larger container and then pack tightly into a jar.

Lacto fermentation sauerkraut
The process of filling the tanks with cabbage

You can cover the top layer with cabbage leaves and press down well so that there is some room from the edge to cover the cabbage with juice completely. The most important thing is that your raw sauerkraut is completely covered in its juice. It so happens that the raw cabbage is not juicy enough. In such cases, the addition of boiled and cooled water is allowed.

How long to ferment sauerkraut?

To allow the raw sauerkraut to begin its fermentation. We close the jar with a lid and leave it for 6-7 days at room temperature. After a few days, the juice will rise to the edge of the jar and begin to bubble. This is a sign of fermentation. Keep the jar in a deep bowl to avoid leaking juice onto the counter.

Cultures for health sauerkraut
The presence of bubbles is a sign of the fermentation process.

You can open the lid by piercing the sauerkraut culture with a wooden stick to release the gases. But I don’t do that in this recipe, and the cabbage doesn’t turn out to be bitter.

After five days, I advise you to try the raw sauerkraut to understand how long it needs to stand. About seven days, your sauerkraut will be ready. Remove the cabbage leaf from the top and store it in a sealed, nonmetal container in the refrigerator. And enjoy a delicious side dish for meat or salads.

Sauerkraut recipe
Fermentation slows down in a cold place

How long does homemade raw sauerkraut last?

In the refrigerator, sauerkraut can be stored for quite a long time, at a stable temperature of 0 to +4 C, since the fermentation process is inhibited at low temperatures. Make sure you store your kraut in its brine, and it will keep at least six months. The actual typical sauerkraut culture with its brine stays excellent in the fridge. In all other instances, you ought to eat your cabbage in 3-5 days if stored in the refrigerator. Raw sauerkraut rancid at room temperature if you leave it for more than two days. It is possible to store in the freezer, but this storage loses vitamin C.

Raw sauerkraut
Stays excellent in the fridge
  • Lactic acid is formed during fermentation; together with salt, it preserves vegetables well.
  • Cranberries are added to pickles. Benzoic acid destroys bacteria, improves taste.
  • Make sure your product is completely covered in kale sauerkraut juice brine.

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Sauerkraut in a can

Sauerkraut with caraway seeds

Mary
Sauerkraut is perhaps the most famous milk-fermented vegetable. The fastest way to ferment cabbage is with carrots and caraway seeds. The fermentation results in crispy and tasty sauerkraut. In this recipe, cumin plays the role of spice and has a beneficial effect on digestion.
5 from 1 vote
Prep Time 30 mins
Total Time 30 mins
Course Fermented
Cuisine American
Servings 1 gallon
Calories 27 kcal

Ingredients
  

  • 2-3 pcs Cabbage
  • 1 kg Carrots
  • 2 tbsp Sea ​​Salt No iodine
  • 1 tbsp Caraway seeds

Instructions
 

  • Cut cabbage and carrots in any way convenient for you.
    How to cut cabbage
  • The first layer of cabbage, pour salt into a cabbage, tamp the cumin and carrots thoroughly until juice forms. Thus, we fill the entire space of the jar. Or mix everything in a large container and pack tightly into jars until juice is formed. You can cover the top layer with cabbage leaves and press down well so that there is some room from the edge to cover the cabbage with juice completely.
    Lacto fermentation sauerkraut
  • Close the jar with a lid or cloth and leave it at room temperature for 6-7 days. Keep the jar in a deep bowl, so the juice doesn't spill onto the table. You can pierce with a wooden skewer, releasing the formed gases.
    Cultures for health sauerkraut

Video

Notes

Where and how to store fermented sauerkraut?

  • The actual typical sauerkraut culture with its brine stays excellent in the fridge. Make sure you store your kraut in its brine, and it will keep at least 6 months.
  • Lactic acid is formed during fermentation; together with salt, it preserves vegetables well.
  • Cranberries are added to pickles. Benzoic acid destroys bacteria, improves taste.
Cooking sauerkraut from a jar
 

I wish you good health and a good mood!

Nutrition

Serving: 100gCalories: 27kcalCarbohydrates: 3.4gProtein: 0.4gFat: 0.1gCholesterol: 0mgSodium: 21.8mgPotassium: 283.4mgFiber: 4gSugar: 5gVitamin A: 600IUVitamin C: 38.1mgCalcium: 50mgIron: 0.8mg
Keyword Raw sauerkraut, Sauerkraut, Sauerkraut with caraway seeds
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Sauerkraut in a can

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