Fermenting cabbage to make your own homemade sauerkraut is not only an easy, satisfying task but it is also packed full of health benefits. Fermented cabbage contains natural probiotics that can greatly improve gut health, immune function, and inflammatory conditions. Even better still, fermenting cabbage takes just a few minutes and is practically fool-proof! Here’s how to make your own DIY sauerkraut from scratch.
What You’ll Need
You’ll need just a small list of things to start fermenting cabbage at home:
- Glass mason jar. The size and number of jars you will need depends on how much cabbage you are fermenting. For reference, a 4-pound cabbage fills 1 half-gallon jar.
- Fermentation lid. They don’t have to be any specific type or anything fancy. You can buy a four-pack for around $15.
- 2- to 3-pound head of cabbage. You can use any size cabbage – you’ll just need to adjust the amount of salt you use. See below.
- ½ tablespoon of salt per pound of cabbage. Technically speaking, you want to use 2 grams of salt for every 100 grams of shredded cabbage. But this measurement works well if you don’t have a kitchen scale handy.
- Fermenting weights or a clean rock. I’ve always used a rock that I found outside and washed, but you can buy cheap fermenting weights if you prefer.
How to Ferment Cabbage
To ferment your cabbage, follow these easy steps.
- Remove the outer leaves and core of the cabbage, saving one outer leaf for later.
- Thoroughly rinse the cabbage.
- Thinly shred the cabbage and place in a large bowl.
- Mix in the salt. For example, if you are using a 3-pound cabbage, you will use 1 ½ tablespoons of salt.
- Let the cabbage and salt mixture sit for about 15 minutes.
- Gently massage the cabbage with your hands for about 5 minutes. During this process, liquid should release from the cabbage, creating a brine.
- Tightly pack the massaged cabbage into the jar(s). Leave just an inch or two of headspace at the top of the jar. If you leave too much space, your cabbage could spoil due to high oxygen. If you don’t leave enough, your cabbage could mold if gasses cannot escape through the special lid.
- Trim the outer leaf you saved to fit the top of your jar and place on top of the packed cabbage shreds.
- Place the fermenting weights or clean rock on top of the cabbage leaf, making sure all of the shredded cabbage is completely covered with brine.
- If there is not enough brine to cover all the cabbage, add a salt water solution made of 1 teaspoon of salt to 1 cup of water.
- Place the fermentation lid on the jar (following instructions on the package) and store the jar at room temperature away from direct sunlight or heat sources (like your oven).
How Long Does It Take to Ferment Cabbage?
It can take anywhere from 1 to 4 weeks to ferment cabbage. The exact time it will take depends on factors like the temperature of your home and the size of the cabbage you are fermenting. When your cabbage begins to ferment, you will see small bubbles throughout the jar. Over time, the color of the cabbage will gradually change from green to a yellowish-brown. After 1 to 2 weeks of fermentation, you can do a smell and taste test to see if the sauerkraut is done. The longer it ferments the more sour the sauerkraut will be. Leave it as long or as little as you prefer.
How to Store Homemade Sauerkraut
Once your sauerkraut is fully fermented to your liking, the easiest way to store it is in the fridge. To do this, replace the fermentation lid with a regular jar lid. You do not need to heat seal the lid. You can also remove the weights or rock and the outer cabbage leaf from the top of your jar. If there is not enough brine to completely cover the sauerkraut, make a saltwater solution by mixing 1 teaspoon of salt with 1 cup of water and pour that into your jar so that the sauerkraut is completely covered.
How Long Does Homemade Sauerkraut Last?
Homemade sauerkraut can last for up to six months in the fridge. Periodically check on it to make sure there is still enough brine covering the sauerkraut.
How to Tell If Fermented Cabbage Is Bad
Determining if fermented cabbage went bad is fairly easy with a simple smell test. Sauerkraut should smell, well, sour, but it shouldn’t smell spoiled or bad. If you open a jar and it smells off-putting, it’s probably gone bad. You can also inspect the sauerkraut for any slimy areas or signs of mold.
How to Prepare Fermented Cabbage
It is best to eat your fermented cabbage uncooked for maximum health benefits, as heat can kill the good bacteria that were made during the fermentation process. Note that homemade sauerkraut is always going to be noticeably crunchier than store-bought sauerkraut, and cooking it won’t make it much softer. If you want softer sauerkraut, you can ferment it longer.
If you prefer, you can also cook your homemade sauerkraut just like you would cook any other sauerkraut – it just won’t be quite as beneficial to your gut that way, but still plenty tasty!
Benefits of Fermented Cabbage
In case you’re still not sold on trying to make your own homemade sauerkraut, let’s run through a quick list of the many benefits of consuming fermented cabbage:
- Rich in probiotics. Probiotics are beneficial bacteria that support a healthy gut microbiome, improve digestion, and boost the immune system.
- Enhanced nutrient absorption. The fermentation process breaks down nutrients like vitamins C and K, iron, and calcium, making them more bioavailable and easier for your body to absorb.
- Improved digestion. The probiotics in fermented cabbage help to balance the gut microbiome, reducing digestive issues like bloating, constipation, and diarrhea.
- Boosted immune function. A healthy gut is closely linked to a strong immune system. Consuming fermented cabbage can help to protect against infections and improve overall immune function.
- Reduced inflammation. The beneficial bacteria and compounds produced during fermentation can help to reduce inflammation in the body, potentially lowering the risk of chronic diseases such as heart disease and arthritis.
- Antioxidant properties. Fermented cabbage contains high levels of antioxidants, which can help to protect cells from damage caused by free radicals, supporting overall health and reducing the risk of certain cancers.
Bottom Line
Fermenting cabbage to make your own sauerkraut is a lot easier than you might think! It only takes a few minutes of prep and can last for months in the fridge. Plus, eating homemade sauerkraut is a whole lot better for your body than eating store-bought sauerkraut!
