The Amazing Benefits of Sauerkraut & How to Make Your Own
Sauerkraut, the beloved fermented cabbage dish, has been enjoyed for centuries across cultures. Whether topping an Oktoberfest sausage on a bun, paired with hearty meats like pork chops, or enjoyed straight from the jar, this tangy delight is not just delicious—it’s packed with health benefits. In this blog, we’ll dive into why you should add sauerkraut to your diet and how you can easily make your own at home– no fancy tools or experience necessary!
Why Sauerkraut is a Superfood
1. Gut Health & Digestion
Fermented foods like sauerkraut are teeming with probiotics, which help restore and maintain a healthy balance of gut bacteria. These beneficial microorganisms aid digestion, reduce bloating, and may help alleviate symptoms of irritable bowel syndrome (IBS). On a recent trip to Germany we found shelf-stable ‘sauerkraut juice’ to take your daily shot of probiotics with!
2. Boosts Immunity
A healthy gut plays a crucial role in immune function, and sauerkraut’s probiotics can help strengthen your body’s defenses. Plus, it’s high in vitamin C, an essential nutrient for a strong immune system.
3. Supports Heart Health
Sauerkraut contains fiber, which helps regulate cholesterol levels and promotes heart health. Some studies suggest that probiotics found in fermented foods may also help lower blood pressure.
4. Aids in Weight Loss
If you’re looking for a low-calorie, nutrient-dense food, sauerkraut is a fantastic choice. Its high fiber content keeps you feeling full longer, which can help prevent overeating. That being said–our number one choice of serving is with sausage!
5. Rich in Nutrients
Beyond probiotics, sauerkraut is loaded with essential vitamins and minerals, including vitamins K, C, and B6, as well as iron and manganese. These nutrients support bone health, energy production, and overall well-being.
How to Make Homemade Sauerkraut
Making your own sauerkraut at home is easier than you think! With just two ingredients (yes just TWO ingredients!) and a couple trusty mason jars, you can enjoy fresh, probiotic-rich sauerkraut in no time.
Ingredients:
- 2 lbs (900g) cabbage, shredded
- 2 tsp Diamond Crystal Kosher Salt
- 2-3 clean ½ pint (500ml) Mason jars
Instructions:
- Start with shredding the cabbage: you can use a sharp knife (brush up on your knife skills HERE!) or you can use a shredder, or our favourite, the Japanese Mandolin.
- In a large bowl, work together the salt and shredded cabbage, kneading and squeezing until the cabbage becomes limp and releases its natural juices. This process takes about 5-10 minutes (think of it as cheap therapy!)
- Pack the cabbage tightly into clean Mason jars, ensuring the cabbage is completely submerged in its liquid. Leave about 1 inch of headspace at the top. If for some reason you do not have liquid above the cabbage in the jar, simply make a brine of 1 tbsp. salt + 1/2 cup water and top up your jars.
- Place the jars in on the counter (with a plate underneath), out of direct sunlight.
- After the first 48 hours not too much will happen, then the fermentation process will begin (aka little bubbles rising to the surface). Let this process continue for another 48 hours. After 5 days start to taste your cabbage. We like the flavour after 7 days. The cabbage will ferment and develop its signature tangy flavour.
- Once soured to your liking, store in the refrigerator. Sauerkraut will keep for months in the fridge and even longer if frozen (transfer to zip-top bag for freezing).
Ways to Enjoy Sauerkraut
Now that you have your homemade sauerkraut, here are some delicious ways to incorporate it into your meals:
- Topping for grilled meats or sausages
- Mixed into salads for an extra crunch and tang
- Added to sandwiches and wraps for a probiotic boost
- Served as a side with eggs or avocado toast
- Blended into soups for an extra depth of flavor
Final Thoughts
Sauerkraut is a delicious, easy-to-make superfood that offers amazing health benefits. From improving gut health and digestion to supporting heart health and immunity, this simple fermented food is a must-add to your diet. Plus, with this easy homemade recipe, you can enjoy fresh, preservative-free sauerkraut anytime!
Give it a try, and let us know how you like to enjoy your sauerkraut! 🥬✨
