In our fast-paced world, where meals are often chosen for convenience, there’s a real magic in returning to the basics of food preparation. Taking time to make food from scratch doesn’t just reconnect us with nature; it reminds us of the care and intention behind each ingredient. Having spent years building a homestead on 56 acres, I’ve seen how powerful it is to know exactly where your food comes from and to witness firsthand how homemade, whole foods can nourish not just our bodies but our spirits too.
As part of my “Back to Basics” series in collaboration with Victoria from The Young Homestead, we’re diving into the world of fermented foods. Today’s focus? Sauerkraut—a simple, traditional food with far-reaching health benefits that’s surprisingly easy to make at home. Fermentation is more than just a preservation technique; it’s a way to bring rich flavors and nutritional benefits into your kitchen, giving you a greater connection to your food.
Why Sauerkraut?
Sauerkraut may look humble, but don’t let its simplicity fool you. It’s packed with probiotics, the beneficial bacteria that can support gut health, boost immunity, and even improve digestion. In fact, studies suggest that maintaining a healthy gut microbiome can have a positive impact on mood, energy levels, and overall well-being. Plus, there’s something satisfying about reclaiming food production at home, even if you’re just starting with a small jar on your countertop.
Our Journey with Fermented Foods
Our family started making sauerkraut out of necessity after our favorite brand became unavailable. What began as a DIY solution quickly turned into a new passion, and after a few attempts, we finally honed in on a recipe everyone loved. And the best part? It only requires three simple ingredients. Whether you’re a seasoned homesteader or a beginner with an apartment windowsill garden, this recipe is for you.
What began as a DIY solution quickly turned into a new passion
Bathroom Bliss
Fermentation is one of the oldest methods of preserving food, and it comes with a host of health benefits:
Probiotics for Gut Health
Fermented foods, like sauerkraut, are teeming with probiotics, which are beneficial bacteria that play a key role in digestion and nutrient absorption. Eating fermented foods regularly can help maintain a healthy gut microbiome, which in turn supports immune function and may even improve mental health.Nutrient Boost
Fermentation makes nutrients more bioavailable, meaning our bodies can absorb and use them more easily. In sauerkraut, for example, the fermentation process increases the levels of vitamins C and K, both of which are vital for immune function and bone health.Improved Digestion
The beneficial bacteria in sauerkraut help break down food, making digestion easier and smoother. For those with digestive sensitivities, sauerkraut can be a gentle way to support overall gut health.Economic and Environmental Benefits
Making sauerkraut at home is economical and reduces packaging waste. You’re left with a product that’s fresh, tailored to your taste, and doesn’t contribute to the plastic packaging often found with store-bought options.
My Family’s Go-To Sauerkraut Recipe
This recipe is a staple in our home, and I love it because it’s straightforward and adaptable. You can adjust the saltiness, let it ferment to your preferred tanginess, and get creative with adding spices or herbs once you’ve mastered the basics. Here’s how to make your own homemade sauerkraut:
Ingredients:
- 1-2 heads of cabbage (any variety, organic if possible)
- Himalayan or Kosher salt (non-iodized, as iodine can interfere with fermentation)
- Filtered water (optional but recommended; I use a Berkey filter, which has been a mainstay in my kitchen since 2011)
Step-by-Step Guide:
Prep the Cabbage
Start by washing your cabbage. This may seem unnecessary, but it helps to remove any dirt or dust. After washing, peel away the outer 2-3 layers. I like to keep these outer leaves to use as a natural cover for the top of the sauerkraut, which helps keep the cabbage submerged during fermentation.Shred and Salt the Cabbage
Cut the cabbage in half and shred it finely. Transfer it to a large mixing bowl, sprinkle with salt (about 1 tablespoon per head of cabbage), and start massaging it with clean hands. As you massage, the cabbage will release its juices, which is key to starting the fermentation process. This can take a good 5-10 minutes, so be patient and enjoy the process.Pack the Jar
Once your cabbage has softened and is releasing enough liquid, pack it firmly into a large, clean jar or fermentation crock. Press the cabbage down firmly with each handful to eliminate air pockets and make sure it’s completely submerged in its own brine. Place one of the outer cabbage leaves on top to help keep everything below the brine.Add Extra Brine if Needed
If the cabbage hasn’t released enough liquid to cover itself, you can mix a small amount of filtered water with a pinch of salt and add it to the jar. Using filtered water helps avoid any chlorine or additives that can interfere with the fermentation process.Let It Ferment
Cover the jar with a loose lid or a cloth, allowing airflow while keeping out dust. Place it in a cool, dark area, such as a kitchen counter out of direct sunlight. Allow it to ferment for 1-3 weeks, depending on your taste preference. Check on it daily to ensure the cabbage remains submerged in the brine. You can start tasting it after the first week; the longer it ferments, the tangier it will become.Store and Enjoy
When it reaches your desired flavor, store it in the fridge to slow the fermentation. Properly stored sauerkraut can last for several months, allowing you to enjoy a fresh source of probiotics daily.
Learn more in related article: United Kingdom
One of our trusty Berkeys
Thinly sliced head of cabbage
Tips and Variations
- Adjusting the Salt: If you find this initial batch too salty, try reducing the salt slightly on your next attempt. Salt is essential for fermentation, but everyone’s taste preference is different.
- Experiment with Add-ins: Once you’ve mastered the basics, try adding spices like caraway seeds, juniper berries, or even a few slices of apple for added flavor.
- Use High-Quality Ingredients: While you don’t need a fancy water filter, using filtered water and quality salt can make a difference in the taste and quality of your sauerkraut.
Food that Makes a Difference
Making sauerkraut at home is more than just a way to save money or boost your probiotic intake. It’s about reconnecting with food, understanding how it’s made, and appreciating the simplicity and beauty of traditional food practices. Our “Back to Basics” series is all about empowering you to bring these time-honored skills into your kitchen, no matter where you live or what stage of food crafting you’re at.
As you dive into this recipe, I hope you feel a little closer to the traditions that have sustained us for generations. In our home, sauerkraut has become more than a side dish; it’s a reminder of the joy and simplicity of making food by hand. Let this be a small but meaningful step toward creating a healthier, happier kitchen.
Happy fermenting! And stay tuned for more recipes in the “Back to Basics” series as Victoria and I explore the timeless, nourishing world of traditional food.
