Lacto Fermented Saueraut

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1 medium cabbage red or green, cored and shredded (set one large leaf aside)

1 tablespoons caraway seeds (optional)

2 teaspoons of sea salt

4 tablespoons whey (or 4 teaspoons total sea salt)


In a large bowl, mix cabbage with caraway seeds, salt and whey. Pound with a wooden pounder or a meat hammer or just squeeze with your hands OR I use my Kitchen Aide mixer and "stir" for about 10 minutes to release juices. Place in a quart-sized, wide-mouth mason jar and press down firmly with a pounder or or clean hands until juices come to the top of the cabbage. The top of the cabbage should be at least 1 inch below the top of the jar. Cover with large cabbage leaf and a lid. Screw lid tightly and keep at room temperature for about 3 days before transferring to cold storage (fridge, cellar, or cold basement). The sauerkraut may be eaten immediately, but it improves with age.

*recipe from Nourishing Traditions Cookbook, Sally Fallon

Dairy Free, Family Friendly, Gluten Free, Simple & Fast, Sugar Free

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Why I recommend this:

You should have a probiotic rich or fermented food with each meal! This is a probiotic rich food that will help improve the flora of your gut. This is important because your gut is your second brain and responsible for at least 75% of your immunity. Studies show that healthy gut flora or gut micro biome is associated with mental health, immune health and even weight control. I offer fermentation classes regularly, so contact me if you are interested in sampling, making  and learning more about ferments!