SAUERKRAUT
Lacto-fermentation has been used as a way of preserving food for centuries. It is one of the best sources of natural probiotics, bacteria that is beneficial for digestion and keeps us well. Techniques for pickling vegetables developed in many cultures around the world. Some of the best known pickled foods are sauerkraut, cucumber pickles, kimchi, and many other relishes and chutneys.
These days, most commercially pickled foods are artificially preserved and contain none of the health-promoting bacteria found in naturally fermented foods. Fortunately, lacto-fermented food is easy to prepare, and we can bring this tradition back to our kitchens. 1
Sauerkraut is typically thought of as a winter food, but it can be a wonderful addition to summer cookouts. Here’s an easy-to-follow family recipe given to me by a friend and colleague.2
INGREDIENTS
One head of cabbage, shredded
One large carrot, ground up
1 Tbs. Sugar
1 Tbs. Salt
MIX
Put ingredients in a sturdy glass container. Cover with boiling water. Make sure the cabbage is completely covered. If you add more water you may want to adjust the amounts of sugar and salt.
Cover the bowl with a heavy, oven-safe plate and set it in the oven at about 100°F for or one or two days. I use the warming drawer on my stove, and it comes out crisp and perfectly mild with a snap in just 24 hours.
ALTERNATIVE
Add a handful of fresh cranberries for color and zesty flavor.
SOURCES:
1 Sally Fallon & Mary G. Enig, PhD, “Lacto-Fermentation,” Jan 1, 1999
2 Masha Rosen, CCH
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Myra Nissen, CCH
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