Love the salty tang of a good pickle? Give sauerkraut (naturally fermented sour cabbage) a try. Here's what you need to know:
What is Sauerkraut?
You've likely had it topping a hot dog or sandwiched between slices of rye in a Reuben. If you've visited Germany, where it's most famous, you've probably tried it alongside a variety of salty meats. In fact, the word sauerkraut means "sour cabbage" in German, and that's precisely what it is. Traditionally, the German variety of sauerkraut is made by dry curing cabbage — sprinkling the shredded leaves with salt, which draws out the juices, and left to ferment for anywhere between a couple of days to a couple of weeks.
Even though Germans are perhaps most famous for sauerkraut, it was reportedly invented in China (though there, it's cured in rice wine) and brought over by Genghis Khan. It allowed our ancestors access to fresh veggies — and some powerful health benefits — without the convenience of modern refrigeration.
What Does Sauerkraut Taste Like?
Think of it as kimchi without the fiery spice. Sauerkraut is a sort of gateway preserve to the world of fermented foods. It's salty and sour (more so the longer it ferments), but not funky, fishy, spicy, or super sweet. Sure, some recipes call for the addition of spices like juniper berries and caraway seeds, or celery seed and onion powder. But overall, the subtle sourness acts as a perfect complement to salty meats like sausages or pork.
In the case of sauerkraut, bacteria are your friends. The fermentation process turns it into a vegetable probiotic — in the same way yogurt is a dairy probiotic — that has been linked to healthy digestion and lower obesity, cancer risk, and cholesterol, as well as improved skin, brain, and immune system health.
Read more: What Are the Health Benefits of Sauerkraut?
How to Make Sauerkraut
To make your own sauerkraut, you'll need cabbage and salt (this recipe recommends a ratio of 50 pounds of cabbage to 1 pound of salt, though you needn't make so much). Wash, drain, and trim the outer leaves off your cabbage. Cut each head into halves or quarters to remove the core, then use a mandolin or food processor to shred the cabbage — you can, of course, do this step by hand, though it will take far longer and you'll likely have less uniform results. In a large bowl, salt about a quarter of your cabbage (unless you're going big with the 50 pounds, in which case you'll want to start with about 5 pounds of cabbage) and let stand for a few minutes before adding another layer of salt and cabbage. Repeat until none remains. Put salted cabbage in a large container; if the cabbage is not covered by juice—the salt will draw water out of the cabbage—make your own brine by adding salted water to cover. Cover with a breathable fabric like cheesecloth and let sit at room temp for three to six weeks. Don't be scared by the bubbles! That just shows you fermentation is taking place. You will want to check your 'kraut daily to skim off any scum that forms on top. (Don't have weeks to wait? This recipe for a quick-and-easy sauerkraut takes less than 30 minutes and uses vinegar to emulate the sour flavor made by fermentation.)
How to Can Sauerkraut
Buying Sauerkraut
Though it's not hard to make, sauerkraut is time consuming. You have to plan ahead of time so it has time to ferment. If you need it immediately — as you may when you're planning a hot dog cookout — head to the store and pick up a jar or a can. Read the labels to make sure you know what you're getting. The main difference: Many supermarket brands are cabbage pickled in vinegar, which (though still delicious) doesn't offer the same health benefits as the long-fermented version. You'll often find the fermented versions in refrigerated cases. The live cultures in true sauerkraut keep longer in the fridge.
You needn't stay with the cured meats (though the classic combo is delicious). Try this pickled cabbage in a variety of dishes, from salads and soups to desserts. Yes, even desserts!
Sauerkraut Salad
Make this refreshing salad ahead of time to give the flavors a chance to marry in the fridge.
Sauerkraut Soup II
This is a hearty one-bowl meal that's a great way to use up a bunch of leftover sauerkraut.
Chocolate Sauerkraut Cake II
Surprise your guests by revealing this dense cake's secret ingredient—but only after they'd tried it!
Give your 'kraut an important role to play as the veggie component of this all-star sandwich. Watch this short video on how to create the corned beef classic.
Related:
More Ways to Enjoy Sauerkraut
All About Cabbage: How to Pick, Prep, Store, and Cook It
It's so, so good—it fills your mouth with so much fermented flavor and funk, but it isn't overly astringent or too acidic. Also, hot tip: I'd say there's a hierarchy of sauerkraut packaging. Bagged krauts are crisper than jarred, but jarred krauts are so much tastier and better than canned sauerkrauts.
You can use a crock if you have one and want to make a lot of sauerkraut, but a mason jar will do just fine for small batches. The cabbage releases liquid, creating its own brining solution.
Homemade sauerkraut is more flavorful than the best store-bought brands and introduces masses of wild beneficial microbes into our microbiomes. Making homemade fermented foods is not as complicated as we might fear. Homemade sauerkraut can be as simple as three ingredients.
In a nutshell: the best sauerkraut for probiotics and for gut health is any type of raw (unpasteurized) sauerkraut which is doesn't contain any sugar, vinegar, or preservatives such as lactic acid, sodium benzoate, or sodium bilsufate (since those ingredients all interfere with the process of “lactofermentation” ...
About 70 percent of your immune system is in your gut, which means you want to consume things that promote gut health. Eating raw sauerkraut is one of the best ways to do this, and it also contains vitamins K, C & B, calcium, magnesium, dietary fiber, folate, iron, copper, manganese, and potassium.
Raw sauerkraut can be enjoyed as is, by the forkful. Just take the jar out of the fridge, grab a fork, and enjoy the health benefits! Eat a forkful once or twice a day straight from the jar.
Tips & substitutions. Rinse and squeeze - When you use sauerkraut from a jar or bag, rinse it under cold water and squeeze out any excess liquid. This helps to reduce the saltiness and tartness of the sauerkraut.
Round cabbage (also called white cabbage or simply cabbage) is the best cabbage for making sauerkraut. The cabbage is dense with smooth leaves and weighs on average around 2 kg. Light green cabbage will give you the best results!
Sauerkraut made in Poland is usually very good. It can be rinsed before use but will still taste salty. There should also be a sweetness from the cabbage itself, and further depth of flavour as a result of the fermentation.
Crafted with a time-tested German recipe, this sauerkraut features delicate slices of cabbage that are fermented and aged for a crisp texture and slightly tart flavor. Boar's Head Sauerkraut is an authentic American take on an Old World classic.
Raw, unpasteurized sauerkraut contains beneficial probiotics that generally do not survive the pasteurization process. You can typically find these in the refrigerated sections of some grocery stores, but it's best to check the label to make sure your sauerkraut has not been pasteurized.
Store bought sauerkraut is typically pasteurized during the canning process, which destroys the active probiotics and therefore makes it less nutritious than fresh or homemade sauerkraut.
Some fermented foods lose their probiotic organisms as a result of heat treatment. Canned sauerkraut and canned kimchi, two foods that contain probiotics when not canned, are put under heat as part of the canning process. Often, this heat deactivates the probiotics found in these foods.
It's not necessary to rinse, unless you prefer it that way
Yet, while many agree that this extra step should be avoided, there are exceptions. According to Everyday Health, store-bought sauerkraut is often saltier than homemade versions, making it more than acceptable to dilute the product with water.
Where raw sauerkraut is salty and sour, canned sauerkraut is slightly more wilted, and doesn't maintain the same satisfying crunch as its raw cousin. It's also more yellow in appearance, and has a milder, slightly sweeter taste, according to Madison Magazine.
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