Sauerkraut and Fermented Vegetables

by Betsy Cashen, RD		print version
		print version (graphics)

Jane,

Here is a simple recipe that we have worked with over the years.

Love, Betsy

Sauerkraut

10 lbs. organic cabbage at room temp*, take out most of core and shred by hand or food processor

1/4 cup Celtic sea salt, dried and ground (or use other unrefined salt ground up), about 2 oz.

4 tsp whole caraway seed

few crushed juniper berries

Mix well and pack tightly into container using a fist or other device as the lacto-fermentation takes place in an anaerobic environment. Sauerkraut has been made successfully in 1 quart glass canning jars, 2 liter glass jars with clamp lid, and larger food grade plastic pickle and food containers. For the larger containers an air lock system works best to allow the carbon dioxide to bubble out and prevent oxygen from getting in. For the 1 quart or 2 liter containers a fairly snug lid will suffice.

Juices will rise to the top with packing and will be the top “seal” for kraut. To keep the cabbage mixture submerged, a layer of whole cabbage leaves wedged in using a cabbage core or a weight on top can be used.

Keep container at room temperature, 65 – 68F, for 2 weeks before moving to cooler space for 6 more weeks. Taste the cabbage after 2 weeks to determine if it is sufficiently soured. If it is not, keep it at room temperature for a few more days.

* At room temp the cabbage is quicker to wilt and have the juices drawn out of it by the salt.

Fermented Carrots

10 lbs. carrots, scrubbed and grated

1 lb. shredded cabbage, as above

1/4 cup Celtic seasalt, as above

1/4 lb. or 4 oz. grated fresh ginger

4 oz. grated onion

Mix well and pack accordingly, as above.

Fermented Beets

10 lb. fresh raw beets, cleaned and peeled if necessary

1 lb. shredded cabbage, as above

1/4 cup Celtic seasalt, as above

1/8 cup whole anise seed

1/16 cup ground allspice

OR

1/8 cup dried tarragon

Mix well and pack accordingly as above. Note that beets require 75-80 degrees F for first two+ weeks of fermentation.

Betsy Cashen studied nutrition at Cornell University and has been a practicing dietitian since 1986, working in both conventional and anthroposophical settings.She also spent several years making a livelihood as co-manager of a biodynamic farm.Currently she contracts with the Early Intervention Program to do nutrition education in the home for families with young children with developmental delays. She lives in Claverack, NY. If you want to send her a message, use the Satya Center contact us form.

Betsy Cashen and her family put up batches of saurkraut each fall in 10 pound batches. Curtis & I have been the lucky recipient of many tasty, tangy & healthful jars of this delicious kraut over the years.