Sauerkraut
The humble sauerkraut is a super food by any definition! Not only that it contains more probiotics than most commercial probiotic supplements but it also changed the world.
Long before the benefits of probiotics were known, fermentation was used mainly as a preservation technique. In fact, it was the only way sailors could store fresh food during long distance sailing expeditions. Before using sauerkraut, about half of the sailors developed a disease called “scurvy”, caused by vitamin C deficiency and responsible for about two million deaths between 1500 and 1800.
The disease was later associated with nutrient deficiency however the exact details were unknown. Captains were given experimental foods to try and solve the issue through trial and error. One Captain, James Cook, was given sauerkraut and sailed with 7,860 pounds of sauerkraut aboard the HM Bark Endeavor when he left England for the South Pacific in 1768. Cook returned home after three years without a single death attributed to scurvy! And all thanks to a vigilant regimen of eating sauerkraut…
Long before Cook, the benefits of fermented cabbage were noted across the globe. Asian cultures have relied on fermented cabbage dishes to survive long winters for thousands of years. Kimchi was used during winters in Korea to provide nutrients and avoid vitamin deficiency.
The Fermentation Process
Sauerkraut fermentation creates favourable conditions for Lactic Acid Bacteria (LAB) to propagate. The first factor that affects the bacterial growth is the salt concentration. This promotes an initial fermentation process during which the growing bacteria produce acids. Acid production lowers the pH and promotes the growth of beneficial acidophile bacteria (see picture).
Successful fermentation is usually considered when the pH drops to ~3.6.
The fermentation process is affected by temperature and so the length of your sauerkraut fermentation will vary based on the temperature. Typical process takes 4-7 days.
Illustration of the selection process that happens in sauerkraut fermentation. The same principles apply to all lactic magic fermentations.
Ingredients
Cabbage
Salt
Water
Herbs/spices/flavor additions of your choice
Instructions
Remove the outer leaves of the cabbage (keep a few, rinsed and uncut).
Rinse the cabbage.
Chop up the cabbage with a knife or use a food processor. You can chop it finely or coarsely (as you prefer).
Weigh the cabbage and add 2.5% (w/w) salt.
Add any herbs/spices you want to add (~ 1% cabbage weight max)
In a large bowl, knead the cabbage and salt for a few minutes (it will become quite wet).
Transfer the cabbage to a container that can be sealed and gently press it down.
You should not need to add water, but if after transferring the cabbage to the jar it has very little liquid (i.e., it doesn’t seem completely wet throughout), then you can add a little water (with 2.5% w/v salt).
Place some of the outer leaves you kept on the top of your sauerkraut to help exclude air. You may find adding something heavy on top of the leaves helps.
Close the container.
Observe the fermentation bubbling away.. The sauerkraut is ready within 4-7 days depending on the temperature. You can taste at any stage.
If measuring pH, wait for the pH to drop to ~3.6