Introduction: Lacto-Fermented Garlic Sauerkraut Recipe in Just 10 Minutes

By The Art of Unity
About: I am author of the best selling book, “The Power of Personality Types in Love and Relationships,” a wellness coach, an instructor in various forms of martial arts and meditation, a former kickboxin…

How to Make Sauerkraut


Sauerkraut, specifically lacto fermented, is a probiotic or fermented food. Probiotic foods, like this have been shown to lower the risk of just about every form of acute or chronic illness there is.

The Journal of Applied Microbiology states that probiotic benefits from cultured foods include lowering the risk of: brain disorders and mental illness, digestive disorders, mood disorders like depression and anxiety, cancer, asthma, hormonal imbalances, food allergies and sensitivities, diabetes, helps against weight gain, and various autoimmune diseases

Good bacteria is critically important to the health of your brain, hormones, and all of your organs and food like this can help: Improve immunity, digestion, Detoxify the body, Support brain function, Handle stress, And Control inflammation

These benefits are not in typical commercial brands or in that boiling water sauerkraut in NYC hot dog trucks. It needs to be made with raw organic cabbage

Ingredients for Lacto Fermented Sauerkraut:

• 1 head cabbage • 1 tablespoon sea salt or pink salt per medium size head of cabbage (actual measurements are 3tb of salt per 5 lbs of cabbage) Note: Don’t use table salt it’s terrible for you and wont’ work. • Extra Brine: If you need extra brine: 1 additional tablespoon of sea salt and 4 cups pure water • Mason jar Optional spice: • 3 cloves of garlic • Coriander • Parsley

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Directions:

- Remove any wilted outer leaves. - Remove 1 extra leaf per jar to hold down the sauerkraut below the brine. - Shred the head of cabbage – the thinner the better - Next put it in a bowl in layers with salt and garlic - Let sit for about 30 minutes so the salt can get the liquid out - Then mash, kneed and press, let sit another 10 minutes. When you do this you’re making the brine as the water comes out of the cabbage. - Then put the cabbage in jar, press down tight, to be sure it’s submerged under water. If you don’t have enough water you can add water with salt, it’s 1 tablespoon per 4 cups of water and just add what you need.

- Leave at room temp out of light on a dish. - Burp the jar every few days - You can eat this after 3 days, but Let sit for at least a week but preferable 2 to 4 and it can stay in the fridge for 6 months. The Longer it sits better it tastes. So I usually make about 6 jars when I do this from 3 heads of cabbage.

- A serving of this is about a half of bottle of most probiotics so I hope you try this and for more I have a whole series on fermented foods including kefir, kombucha, fermented vegetables and others.

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I like these tops as they are simple to use and allow the gas to escape naturally and keep them sealed. (click photo for links)

Southwestern Kraut:

INGREDIENTS: • 2 heads of green cabbage • 2 bunches of green onions • 1 large bunch of cilantro • 4 garlic cloves • 1 jalapeno, seeded if less heat is desired • 1/2 tsp. cumin • 4 Tbsp. sea salt

Chlorophyll Rich Sauerkraut

Chlorophyll is the lifeblood of plants, and is known as an important part of a healthy human diet. INGREDIENTS: • 1 large head green cabbage • 2 bunches fresh parsley • 2 small, or 1 very large, bunch of fresh collard greens • 4 garlic cloves • Juice of 1/2 lemon • 4 Tbsp. sea salt • Additional brine as needed: 1 quart water plus 2 Tbsp. sea salt