From kombucha, to kimchi to sauerkraut, fermenting is all the rage. Lacto-fermented foods are part of the DIY resurgence in the food world because people are starting to pay attention to the health benefits of raw, non-pasteurized and naturally fermented foods.
Lacto-fermented foods are said to eliminate disease-causing bacteria and reintroduce friendly bacteria such as lactobacillus acidophilus, to the digestive system. Lacto-fermented foods can help boost metabolism, regulate blood pressure, strengthen the heart and fight disease. Not to mention, homemade fermented vegetables, like sauerkraut, are alive with flavor. I was lucky enough to be invited to a sauerkraut-making party this weekend.
Inspiration: Homemade Sauerkraut
All you need to make your own kraut is cabbage, a non-reactive container and pure sea salt, without additives. Earthenware crocks are traditional, but you may use glass or food-grade plastic.
You can make 5 gallons in a large crock, or a quart of kraut in a mason jar in your kitchen. Our friends used Sandor Katz’s recipe from Wild Fermentation.
Basically, we shredded the cabbage on a wooden shredder, sprinkling salt between layers and tamping down each layer with a wooden tamper. If you don’t have a tamper, you may use your (clean) hands or a smaller pot that you push down over the kraut. When the crock is full, a weighted pot is placed on the surface to keep the cabbage submerged in the brine as the cabbage releases its liquid. The whole thing is covered with plastic or cloth to prevent contamination and left outdoors to ferment for about 6 weeks. This is about the right amount of time for San Francisco's average winter temperatures. A warmer environment will speed up the process and a colder one will slow it down. I did a tiny version on my counter in a quart jar, which took a week.
If you’re inspired to make your own kraut, here are some sources for supplies.
Crocks:
Wise Men Trading
Chatshoppe
Nextag
A special board to hold down the kraut:
Lehman's
Wooden shredder:
Golden Fields
I was unable to locate a wooden tamper, so if anyone knows an online source, please post. Any Kitchen readers making your own lacto-fermented foods? Please share your stories.
Comments (9)
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I used to make kimchee every summer. For some reason, it would only turn out to my liking if I made it during the hottest, stinkiest heat wave of the summer. Two days of fermentation in my non-air conditioned top-floor apartment yielded the most perfect pickle.
I could never replicate the results in different weather (even with longer fermentation periods), nor in my new apartment.
Although made for japanese-style pickling, I imagine a tsukemono press (click my name for link) would work well for making sauerkraut too! I might have to steal my mom's.
I've been fermenting food for a few years now, and I can tell you I've never use any special equipment. I shred cabbage in the food processor, sprinkle generous amounts of salt, pound the heck out of it with the bottom of a jar, and push it into a normal jar with a spatula. Set out on the sink, takes 3 days to ferment, the finishes in the fridge for a week. Very good.
PROBIOTICS! These fermented foods are loaded with disease-fighting microbes!
That wooden tamper is shown at the Lehman's site, beneath the special board to press down thee shredded cabbage. But if you know someone who's handy with tools, just ask them to mount a piece of heavy board to a broomstick or mopstick. Give them some of your kraut in return.
My grandma was Polish/German and we always helped make gigantic barrels of sauerkraut. it would stink up our whole house for a week. I still love it though! I definitely will try this out for myself!
view Sisero's profile
My wife and I prepare the Russian version which is salted cabbage. We use a large enamel pot and a cheap food processor we bought to process 20-or-so pounds of cabbage that we buy in bulk. We add some grated carrots to the cabbage mix. I have found that the more the cabbage is pounded, the more juice that is released, and the better the fermentation process. We cover the cabbage with a board once it has been salted and put a quart of water in a jar on the board to weight it down. We then cover the cabbage and leave in in a warm location for two days. When it is ready, some foam will have formed on the edges on top of the cabbage. We then transfer the cabbage to empty jars and put it in the fridge. This lasts us for months. To eat, we add a bit of garlic and oil to a bowl of our sauerkraut and eat it as a side salad.
view Dr_Michel's profile
my fist time writing.... I am German, we always made Kraut when I was at home, really never paid attention as a child.
But as a senior citizen I want to make Sauerkraut here in Kentucky. I use a food grade plastic bucket, hopefully it is safe, a plate and stone.
After 6 days the cabbage is smelling good, Here is a hint for using a different implement, instead of a wooden spoon we cut off one handle from a rolling pin. Works great for tamping the Kraut down. Just a suggestion, maybe the next time I will use something other than plastic, like glass or enamel. Really do not trust the plastic.
Sincerely .... Mrs.S.
view Hildegard's profile
use a cleaned up wooden softball bat. gives you leverage, and won't blister your hand while beating down the cabbage. this is great for lg. amounts of kraut.
k
view kschriber's profile