An essential component to a healthy lifestyle is maintaining a healthy gut. How does one do this, you ask? By eating whole foods, staying hydrated, and incorporating fermented foods into your diet! This can include anything from kombucha to coconut yogurt to miso to your very own homemade sauerkraut recipe.
Fermented foods contain naturally occurring lactobacilli and enzymes that work to restore digestive flora, boost your body’s natural defenses against potential pathogens, and contribute towards your overall health both mentally and physically. Another positive? By choosing to consume fermented foods, you are receiving 100 x more probioticsthan found in traditional, over-the-counter probiotic supplements.
One of the easiest ways to consume these probiotic-rich foods is by making your own sauerkraut! And you can control the flavor, adjusting it to be more salty or more tangy to your liking. With summer approaching, think of adding a helping of this Raw Cumin & Garlic Sauerkraut to your next barbeque as a healthful side! Not only is it wonderful for digestion, it’s also delicious.
The biggest factor in the success of your homemade sauerkraut is having a clean jar and clean hands so the good bacteria can take over. So wash up, dig out a jar from your pantry and read on for this easy recipe!
cumin-Garlic Homemade Sauerkraut Recipe
1 large green cabbage, coarsely chopped (about 5 cups), with 4 large outer leaves left intact and set aside
2 garlic cloves, minced
1 tbs. whole cumin seeds
1 tbs. whole coriander seeds
1 tsp. sea salt
¼ tsp. ground black pepper
1 c. filtered water
Sterilize a 32-oz. mason jar by carefully dipping it into water that has been boiled. Let dry and set aside.
Combine all ingredients in a large bowl. With clean hands, massage the salt and spices into the cabbage for about 2 minutes, or until mixed thoroughly and slightly tender.
Next, begin moving the cabbage mixture into your clean mason jar, packing it in very, very tightly. Your goal is to remove all the air from the cabbage mixture.
Roll your outer cabbage leaves tightly and push on top of the cabbage mixture to close out any remaining space at the top of the jar. If your shredded cabbage isn’t completely under water, add more filtered water (not tap!) until it is covered.
Put the lid on your jar and close tightly.
Wrap the jar in a towel and place inside a cooler or insulated bag (if available) to keep the temperature even when fermenting. The goal is to keep the jar between a 65 and 70 degree room temperature.
Now the wait! Let it ferment for about 5-7 days. Remove the cabbage leaves at the top of the jar and your sauerkraut is ready to serve! The raw sauerkraut can be kept in the fridge for up to a month.
Let us know your dish turns out!
Arielle Mandelberg is a self-proclaimed health foodie, travel junkie, animal lover, smoothie-bowl aficionado, pilates enthusiast, and working actress. Follow her day to day adventures on her Instagram @ArielleLikesToCook.