The Esteemed Mother has deemed today as proper to grace us with her presence and the sharing of a recipe she's just made. Take it away, Mom/Nora!
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Sauerkraut, directly translated: "sour cabbage", is finely cut cabbage
that has been fermented by various lactic acid bacteria, including
Leuconostoc, Lactobacillus, and Pediococcus. Wikipedia
It has 25% of daily vitamin C, 8% of iron, and 5% of Vitamin B6 and Magnesium!
While European peasants preserved their cabbage with salt in an effort
to keep hunger away during the dark months, their method of preservation
fulfilled another need: that of optimal nourishment. The process of
lactic acid fermentation used to transform salt and cabbage into
sauerkraut increases vitamins, particularly vitamin C and B vitamins,
and food enzymes. Moreover, homemade sauerkraut is also extraordinarily
rich in beneficial bacteria – friendly microorganisms which help to
colonize the gut, train the immune system and manufacture vitamins in
the digestive tract. In winter, when colds and flus make their rounds,
homemade fermented foods which provide plenty of vitamins, food enzymes
and beneficial bacteria coupled with fermented cod liver oil (see
sources).
http://nourishedkitchen.com/homemade-sauerkraut/
http://www.thekitchn.com/how-to-make-easy-homemade-sauerkraut-in-a-mason-jar-cooking-lessons-from-the-kitchn-193124
Sauerkraut is made by a process called lacto-fermentation. To put it
(fairly) simply: There is beneficial bacteria present on the surface of
the cabbage and, in fact, all fruits and vegetables. Lactobacillus is
one of those bacteria, which is the same bacteria found in yogurt and
many other cultured products. When submerged in a brine, the bacteria
begin to convert sugars in the cabbage into lactic acid; this is a
natural preservative that inhibits the growth of harmful bacteria.
The fermentation process itself is very reliable and safe, and the
fermented sauerkraut can be kept at cellar temperature (around 55°F) for
months, although those of us without cellars can make do with storing
the kraut in our fridges. Besides preserving the cabbage, this
fermentation process also transforms it into something incredibly tasty
and gives it additional health benefits — fermented sauerkraut contains a
lot of the same healthy probiotics as a bowl of yogurt.
How Long Does It Take To Make Sauerkraut?
For a small quart-sized batch like we're making today, the minimum time
is about three days, though the kraut will continue to ferment and
become tastier for many days after that. As simple as it sounds, the
best rule of thumb is to keep tasting the kraut and refrigerate (or take
it cellar temperature) when it tastes good to you. The sauerkraut is
safe to eat at every stage of the process, so there is no real minimum
or maximum fermentation time.
How to Make Homemade Sauerkraut in a Mason Jar
Makes 1 to 1 1/2 quarts
Ingredients:
1 medium head green cabbage (about 3 pounds)
1 1/2 tablespoons kosher salt
1 tablespoons caraway seeds (optional, for flavor)
Equipment:
Cutting board
Chef's knife
Mixing bowl
2-quart widemouth canning jar (or two quart mason jars)
Canning funnel (optional)
Smaller jelly jar that fits inside the larger mason jar
Clean stones, marbles, or other weights for weighing the jelly jar
Cloth for covering the jar
Rubber band or twine for securing the cloth
Instructions:
Clean everything: When fermenting anything, it's best to give the good,
beneficial bacteria every chance of succeeding by starting off with as
clean an environment as possible. Make sure your mason jar and jelly jar
are washed and rinsed of all soap residue. You'll be using your hands
to massage the salt into the cabbage, so give those a good wash, too.
Slice the cabbage: Discard the wilted, limp outer leaves of the cabbage.
Cut the cabbage into quarters and trim out the core. Slice each quarter
down its length, making 8 wedges. Slice each wedge crosswise into very
thin ribbons.
Combine the cabbage and salt: Transfer the cabbage to a big mixing bowl
and sprinkle the salt over top. Begin working the salt into the cabbage
by massaging and squeezing the cabbage with your hands. At first, it may
not seem like enough salt, but gradually, the cabbage will become
watery and limp — more like coleslaw than raw cabbage. This will take 5
to 10 minutes. If you'd like to flavor your sauerkraut with caraway
seeds, mix them in now.
Pack the cabbage into the jar: Grab handfuls of the cabbage and pack
them into the canning jar. If you have a canning funnel, this will make
the job easier. Every so often, tamp down the cabbage in the jar with
your fist. Pour any liquid released by the cabbage while you were
massaging it into the jar.→ Optional: Place one of the larger outer
leaves of the cabbage over the surface of the sliced cabbage. This will
help keep the cabbage submerged in its liquid.
Weigh the cabbage down: Once all the cabbage is packed into the mason
jar, slip the smaller jelly jar into the mouth of the jar and weigh it
down with clean stones or marbles. This will help keep the cabbage
weighed down, and eventually, submerged beneath its liquid.
Cover the jar: Cover the mouth of the mason jar with a cloth and secure
it with a rubber band or twine. This allows air to flow in and out of
the jar, but prevent dust or insects from getting in the jar.
Press the cabbage every few hours: Over the next 24 hours, press down on
the cabbage every so often with the jelly jar. As the cabbage releases
its liquid, it will become more limp and compact and the liquid will
rise over the top of the cabbage.
Add extra liquid, if needed: If after 24 hours, the liquid has not risen
above the cabbage, dissolve 1 teaspoon of salt in 1 cup of water and
add enough to submerge the cabbage.
Ferment the cabbage for 3 to 10 days: As it's fermenting, keep the
sauerkraut away from direct sunlight and at a cool room temperature —
ideally 65°F to 75°F. Check it daily and press it down if the cabbage is
floating above the liquid.Because this is a small batch of sauerkraut,
it will ferment more quickly than larger batches. Start tasting it after
3 days — when the sauerkraut tastes good to you, remove the weight,
screw on the cap, and refrigerate. You can also allow the sauerkraut to
continue fermenting for 10 days or even longer. There's no hard and fast
rule for when the sauerkraut is "done" — go by how it tastes.While it's
fermenting, you may see bubbles coming through the cabbage, foam on the
top, or white scum. These are all signs of a healthy, happy
fermentation process. The scum can be skimmed off the top either during
fermentation or before refrigerating. If you see any mold, skim it off
immediately and make sure your cabbage is fully submerged; don't eat
moldy parts close to the surface, but the rest of the sauerkraut is
fine.
Store sauerkraut for several months: This sauerkraut is a fermented
product so it will keep for at least two months and often longer if kept
refrigerated. As long as it still tastes and smells good to eat, it
will be. If you like, you can transfer the sauerkraut to a smaller
container for longer storage.
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| Your sauerkraut, just fermenting away! |
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Thanks Mom!
savor it!
love, rue
