Sauerkraut contains many nutrients important for optimal health. One cup (142 grams) provides
- Calories: 27
- Fat: 0 grams
- Carbs: 6 grams
- Fiber: 4 grams
- Protein: 1 gram
- Sodium: 41% of the Daily Value (DV)
- Vitamin C: 23% of the DV
- Vitamin K1: 15% of the DV
- Iron: 12% of the DV
- Manganese: 9% of the DV
- Vitamin B6: 11% of the DV
- Folate: 9% of the DV
- Copper: 15% of the DV
- Potassium: 5% of the DV
- Right out of the jar using a fork.
- Make it a Side to Your Larger Meal. The delicious, tangy taste of sauerkraut is a great side dish. …
- Make it a Guacamole Topping. …
- Put it on Your Morning Egg Scramble. …
- Spice Up Your Avocado Toast. …
- Top Your Salad or Sandwich. …
- Rice Bowl. …
- Add to Potatoes. …
- Use as a Dip.
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Making sauerkraut is easy, simple and inexpensive. Here’s how:
- 1 medium green cabbage
- 1 tablespoon (15 mL) of non-iodized salt
- 2–3 carrots, shredded (optional)
- 2–3 cloves garlic, finely chopped (optional)
Have a 1-quart (1-liter) jar ready to keep the sauerkraut in, a 4-ounce (120-mL) smaller jar to press it down, and a kitchen scale to weigh your cabbage mixture.
- If you wish to add carrots and garlic, start by placing them in a large bowl.
- Discard the outer leaves of your cabbage, setting one nicer leaf aside. Then, slice the cabbage into quarters, leaving the core in. This makes shredding easier.
- Shred the cabbage quarters into the large bowl with the carrot and garlic mix. Incorporate enough cabbage to bring the total weight up to 28 ounces (800 grams), which will fit a 1-quart (1-liter) jar.
- Add salt and massage it into the cabbage mixture for a few minutes until brine starts accumulating at the bottom of your bowl.
- Pack the cabbage mixture into a clean, 1-quart (1-liter) jar, pressing down to get rid of air pockets. Pour the remaining brine into the jar. Air in the jar enables harmful bacteria to grow, so make sure the mixture is completely submerged.
- Trim the cabbage leaf you set aside earlier to the size of your jar opening. Place it in the jar on top of the mixture to prevent veggies from floating to the surface.
- Place a 4-ounce (120-mL) jelly jar with no lid inside the larger jar, on top of the mixture. This will hold your veggie mixture below the brine during fermentation.
- Screw the lid onto your 1-quart (1-liter) jar. It will press the jelly jar down, keeping your cabbage mixture below the brine. Leave the lid slightly loose, which will allow gases to escape during the fermentation process.
- Keep it at room temperature and out of direct sunlight for 1–4 weeks.
Keep in mind that the larger the head of cabbage you start with, the sweeter and better your sauerkraut will taste.
If you’re impatient to taste your creation, you can do so after 7 days. The longer you allow it to ferment, the stronger the taste will be.