How to Make Sauerkraut

A traditional German food, sauerkraut is prepared from shredded cabbage which is fermented by lactic acid bacteria. Its sour flavor and long shelf life are a result of the lactic acid that is formed when bacteria ferment sugars inside the cabbage. Sauerkraut in German means 'sour cabbage'. It is a popular dish in Germany, Austria, Croatia, Poland and all the countries around Germany. It has slowly gained popularity in China, Chile, Canada and US as well.

Basic Sauerkraut Recipe

Ingredients

• A glass jar with a plastic lid
• 1 medium-sized cabbage (1 kg)
• 4 tbsp kefir whey
• 1 tbsp sea salt
• 1 tbsp caraway seeds or fresh chopped dill

Instructions

• Grate the cabbage with the help of a hand grater or process it in a food processor.
• Mix the grated cabbage with salt and kefir whey in a large food grade plastic bucket.
• Pound the mixture with the help of a meat mallet or a wooden pounder until the juices cause suction when you pull the pounder out of the mixture.
• Put the mixture in a clean glass jar and press until the juice rises to the top and the mixture is below it.
• Leave behind at least one inch of space for expansion.
• It is time to store the kraut now. Cover the jar fully and store it in a cupboard for 3 - 4 days and then put it in the refrigerator.
• Let it ferment for a couple of weeks and then the sauerkraut is ready for consumption.

Variations

Everybody has their own way of making sauerkraut. People generally don't make plain sauerkraut, and they add many other vegetables which may be prepared separately. The style differs in different countries. Many people mix juniper berries whereas some mix pickling spice, peppercorns, ginger root, lemons, etc. Here are a few vegetables that you can add, depending upon your choice and flavor preference.

• Pumpkin
• Root vegetables
• Carrots
• Celery
• Onions
• Radish
• Horseradish

All other vegetables should be used raw, except green or yellow wax beans, cooking them for at least 5 minutes before being pickled.

Sauerkraut Reuben Casserole

Ingredients

• 2 cans cream of mushroom soup
• 1/2 cup chopped onion
• 2 cans (16 oz) rinsed and drained sauerkraut
• 1 cups milk
• 1 tbsp prepared mustard
• 1 package (8 oz) uncooked medium noodles
• 1 lb. polish sausage
• 2 cups (8 oz) swiss cheese
• cup whole bread crumbs
• 2 tbsp melted butter

Instructions

• Preheat oven to 350 F and grease the baking dish.
• Mix soup, milk, onion and mustard in a bowl and blend well.
• Top the prepared dish with sauerkraut and top this with uncooked noodles.
• Over it spoon soup mixture and cover with sausage. Top it with shredded Swiss cheese.
• Add bread crumbs and butter in a small bowl and spread it over the casserole. Cover the dish properly with foil and bake for about an hour until noodles turn soft.

Health Benefits

• Full of vitamin C, minerals and phytochemicals that are the result of fermentation, it boosts the immune system of the body
• Helps fight cancer
• Maintains a balance of bacteria in the gastrointestinal tract, hence, aiding in digestion
• Helps fight avian or bird flu

Fermented cabbage provides many health benefits which should not be underestimated. Sauerkraut is rich in vitamin C and hence very useful in preventing diseases like scurvy - Captain James Cook prevented the death of many of his sailors from scurvy by serving them sauerkraut.

Sauerkraut is also a popular serving along with beer in the famous German festival Oktoberfest. Try the above-mentioned recipes and enjoy this German delicacy at home.