Sauerkraut

BY J.B.PATTNAIK ON 05 FEB, 2021

Sauerkraut is a probiotic and solves most digestive tract ailments like indigestion,
gastric ulcer, colon ulcer. It has Gefarnate compounds which helps in curing chronic
gastric ulcer. It relieves IBS (irritable bowel syndrome). It has L-glutamin, an amino acid
which protects intestinal and liver mucosa and cures dysentery. It has anti-ulcerative S-
methyle methionine which is also an amino acid. In 1952 Garnet Teni has named it as
Vitamin-U. He found from his research that Sauerkraut cures stomach problems better
than allopathic medicines. It has high fiber content. It has Isothiocyanates and
Ascorbigen which have Cancer curing properties. It has glucosinolates which lower the
risk of myocardial infarction and lower the risk of carcinogenesis and metastasis. The
vitamin K2 present in it directs Calcium from arteries to bones. K2 also keeps the heart
healthy. Sauerkraut also helps in curing Helicobacter Pylori infection. It is a tasty and
super food.
We can extract juice from it. It can be used as a paste, as pickle, as a sauce in soup. It
can be added to paratha, pulao, curry, dalma, pasta and noodles. It can be added to
non-veg items. It can be added to sweet dishes like gajar-ka-halwa. It has Vitamin-
A(trace), B1 (Thiamine- trace), B2 (Riboflavin- trace ), B3 (Niacin), B5 (Pantothenic
acid), B6 (Pyridoxine), Vitamin C, Vitamin E, Vitamin K2 (for heart health), Vitamin U
(anti ulcer). It also has choline, folate, omega-3 and omega-6 fatty acids. It has many
minerals like Sodium, Iron, Manganese, Potassium, Copper, Magnesium, Calcium,
Phosphorus, Selenium and Zinc. Besides it is one essential food for cure of Cancer as
per BUDWIG PROTOCOL. It was originally developed in China about 3000 years ago.
When Genghis Khan invaded China, he took it to the middle east. Then it reached
Germany where it was named Sauerkraut (sauer = sour, kraut = cabbage).
Cabbage, when comes in contact with salt, releases liquid, creating its own brine.
Submerged in this liquid for a period of several weeks, it ferments.
How to ferment:
Sauerkraut is made by lacto-fermentation process. Many beneficial bacteria are
present on the surface of cabbage. Lactobacillus is one of those bacteria. It's also
found in yogurt and other cultured products. When submerged in a brine, the bacteria
begin to convert sugars in the cabbage into lactic acid. This is a natural preservative
that inhibits the growth of harmful bacteria.

Why ferment Sauerkraut?

The liquid obtained from lacto-fermentation process can be stored in fridges for several
months. Besides preserving the cabbage, this fermentation process transforms it into a
tasty food and adds some health benefits — fermented sauerkraut contains a lot of the
same healthy probiotics as a bowl of yogurt.
 Needed to make Sauerkraut:
All you need is cabbage, salt and a glass/ ceramic container to hold it while it’s
fermenting. Proliferation of Lactobacillus bacteria is an anaerobic process. So the
cabbage should not be exposed to oxygen during fermentation. Rather the cabbage
should remain submerged in its liquid. When fermenting in a mason jar, the shredded
cabbage near the surface tends to float. Hence cover the top surface of the shredded
cabbage with a large outer cabbage leaf and place several flat glass paper weights on
it. This keeps it submerged below the brine.

How long does it take?

Let the cabbage ferment for at least 3 weeks although it will continue to ferment after
that. Keep tasting it and refrigerate when it tastes good. The sauerkraut is safe to eat at
every stage of the process. So there is no fixed duration for fermentation.

What can go wrong?

If you get a very active fermentation or if your mason jar is full, the brine can sometimes
bubble up over the top of the jar. This is why you should use a larger mason jar than is
necessary to hold the cabbage. If you get a bubble-up, just place a plate below the jar to
catch the drips and make sure the cabbage continues to be submerged under the brine.

Often mould forms when the cabbage isn’t fully submerged or if it’s too hot in your
home. The sauerkraut is still fine (it’s still preserved by the lactic acid) — you can scoop
off the mold from the air-exposed section and proceed with fermentation.

Recipe for homemade Sauerkraut

EQUIPMENT:
3 Ltr wide-mouth Glass Jars
Flat glass paper weights of 100 gm each- 4 per each jar (to keep the shredded cabbage
below the brine)
Cutting board
Stainless steel shredder
Chef's knife
5 Ltr Mixing bowl
Ingredients
 Cabbage (wilting outer leaves removed) - 3 Kg per each jar
 1 table spoon rock salt per Kg of cabbage
 1 tea spoon black seeds (kala jeera) per Kg of cabbage
INSTRUCTIONS
1. Clean the equipment to allow good bacteria to multiply. Wash your mason jar with
plain, clean water only. Wash your hands well. Clean the working surface well.
2. Shred the cabbage. Discard the wilted, limp outer leaves of the cabbage. Do not wash
the cabbage. Washing flushes out the Lactobacillus bacteria which are already there
 on the surface of the cabbage leaves. Cut the cabbage into 4 quarters and cut out the
core. Shred the quarters by a stainless steel shredder. Then twist bunches of the
shredded cabbage to break into small pieces.
3. Combine the cabbage and salt. Transfer the cabbage to the 5 ltr bowl and sprinkle
15ml salt + 5 ml black seeds per each Kg of shredded cabbage on the top. Begin
working the salt into the cabbage by massaging and squeezing the cabbage with your
hands. At first the salt might not seem much, but gradually the cabbage will become
watery and limp. This will take 25 minutes.
4. Pack the cabbage into the jar. Grab handfuls of the cabbage and pack them into the
mason jar. Tramp down the cabbage in the jar with your fist. Pour the liquid released by
the cabbage after mixing with salt. Place one of the larger outer leaves of the cabbage
over the surface of the shredded cabbage.
5. Weigh the cabbage down. Once all the shredded cabbage is packed into the mason
jar and covered with a cabbage leaf, place the glass paper weights on the cabbage leaf
to weigh it down. This will help keep the cabbage submerged under its liquid.
6. Cover the jar. Cover the mouth of the mason jar with a clean cloth, keep it tight with a
rubber band. This allows carbon dioxide to flow out of the jar, but prevents dust or
insects from getting into the jar.
7. Press the cabbage every few hours. As the cabbage releases its liquid, it will become
more limp and compact and the liquid will rise over the top of the cabbage, trapping the
carbon dioxide gas under it. Over the next 48 hours, dig through the cabbage to the
bottom of the jar by means of a bamboo/ wooden stick every 12 hours. This releases
the carbon dioxide generated by the fermentation process.
8. Add extra liquid, if needed. If, after 24 hours, the liquid has not risen above the
cabbage, dissolve 1 teaspoon of salt in 1 cup (240 ml) of water and add as needed to
submerge the cabbage. Additional saline water may be added any time the cabbage
becomes dry during the fermentation process.
9. Ferment the cabbage for at least 21 days. As it's fermenting, keep the sauerkraut
away from direct sunlight and at a cool room temperature — within 18 - 24°C. Check it
daily and press it down if the cabbage is floating above the liquid.
Because this is a small batch of sauerkraut, it will ferment more quickly. Start tasting it
after 21 days — when the sauerkraut tastes good to you, remove the weight, squeeze
out the juice and refrigerate. While it's fermenting, you may see bubbles coming through
the cabbage and foam on the top. These are all signs of a healthy fermentation process.
These bubbles are carbon di-oxide. The foam can be skimmed off the top either during
fermentation or before refrigerating. If you see any mold, skim it off immediately and
make sure your cabbage is fully submerged; don't eat moldy parts close to the surface,
but the rest of the sauerkraut is fine.
10.Store sauerkraut for several months. Sauerkraut is a fermented product so it will
keep for at least two months and for 1 year if kept refrigerated. As long as it still smells
and tastes good to eat, it will be good. If you like, you can transfer the sauerkraut to a
smaller container for longer storage.

The basic information was taken from the following web article by EMMA
CHRISTENSEN.
https://www.thekitchn.com/how-to-make-homemade-sauerkraut-in-a-mason-jar-193124