If you think of sauerkraut, maybe you do not automatically link it as healthy food item. But it is widely used in many dishes, sandwiches and hot dogs even for more texture and taste.
This process of making this cabbage includes fermenting it and preserving it, and dates from 4th century BC. More than 2000 years people have used this as much as possible for foods, but why so much? Well, the sauerkraut cabbage is fermented and thus has loads of nutrients and iron too!
Read more to see all the benefits of this food and learn how to make it by yourself.
This process is used for many foods not just the cabbage. It is mainly for preserving the shelf life of a food item and during this action are made many probiotics in that food. They are really healthy for us and keep immunity and digestion in perfect health.
To make a food fermented, mix it with yeast or some other good bacteria to start modifying the glucose into bacteria inside the food. The gut bacteria is needed for healthy digestion and good immunity overall.
1. Better digestion with probiotics
The best benefit of eating probiotics is better digesting. If you ingest in the gut healthy bacteria then the digestion is prepared to fight the bad bacteria. This is healthy for getting the most of nutrients too from every food.
2. Better immunity with fermented food
The gut is crucial for fighting illnesses. So, if you nourish it with good bacteria it will protect your immunity back. To increase this bacteria inside the gut means control over immunity and its cells and stopping autoimmune processes like inflammation.
3. Better brain work
Most of the time the brain is really in sync with our digestive tract. Let’s say, when you were with a cold or flu and the head felt heavy and painful somehow? That is the vagus nerve and it is important for this issue. This nerve is just one of a dozen nerves that are cranial and bring information from the intestines nervous system to the central nervous system of the brain. Limit on bad bacteria and increase of the good one means good balance and sync between these 2 systems and prevention of cognitive problems.
4. Reducing stress with probiotics
Eating such foods also lowers stress in the body. It releases enzymes and digestive items that improve brain work. If your brain works healthy and good it can deal with more stress. Even studies have proved that probiotics increase serotonin and dopamine too, both crucial for happiness and mood.
5. Losing weight with sauerkraut
With probiotic food you have less cravings and less bad food choices. They even suppress abnormal appetite and it was shown that people who ate a lot of probiotics had lower obesity risks.
Iron-package- sauerkraut has more than just probiotics to offer. This fermented food is crucial for iron nutrition since it nourishes muscles, brain, stops anemia, fatigue, weakness and headaches too.
6. The recipe for homemade sauerkraut
This is the recipe now so read carefully. It is simple just follow a few steps. The ingredients are not too many, but you might need some equipment of the type jars and lids. The recipe is for 1 and 1 ½ quarts sauerkraut dose.
- 1 medium green cabbage or red, you choose
- 2-3 carrots
- 1 ½ tbsp. kosher salt or Himalayan
- 1 tbsp caraway seeds
Before you make this, take the mason jars and lids. They must be clean. Also, wash the hands first. Prepare the cabbage by removing the outer layer leafs. Cut in quarts and trim the inside core of the middle. Each quart must be sliced down to get 8 wedge pieces now. Then every wedge must be into a slice or strip. Put these ribbons on a bowl.
For taste and color add the carrots into these slices and mix well.
With the hands, add and mix in the salt and cabbage and sprinkle them good with the salt. While doing so, they will release water and look like coleslaw. This is no longer than 10 minutes.
For extra flavor and aroma, add the caraway now. With the salt and carrots from before, you can mix again and start putting this in jars. Use the fist to push better the cabbage.
When the jar is full, put a cloth over it, a clean one. Stick it with bandage or a tape or maybe rubber band. The air will pass inside the jar and stop debris to form or insects to be attracted inside the jar.
In the next day or 24 hours, try to press the cabbage gently down every couple of hours. Avoid exposing it to sunlight and keep it in dark and cold place. Then remove this cloth and see that fermenting is done by now.
It is easy to make as you see, but still it needs care and timing. If the cabbage has not fermented, add 1 tsp salt in 1 cup water and continue the process. The first time is tricky, but you will succeed the next time you ferment food.