Sauerkraut (fermented cabbage) is amazingly delicious and when eaten raw it's full of many species of probiotic bacteria! Sauerkraut is also full of prebiotic plant fiber, making it a gut health super food. Adding spices and flavors to sauerkraut can be fun and tasty, and can even make sauerkraut MORE beneficial. Yep, you can get even more beneficial than prebiotic AND probiotic by adding the amazing anti-inflammatory spice, turmeric! Turmeric kraut is one of the most super of super foods, great for your gut, skin and overall wellness. We kind of made this recipe up as we went along, so we ended up throwing in some carrots and some green onions fresh from our garden too! Be sure to check out our Science of Fermentation blog, to gain a thorough understanding about the process of vegetable fermentation.
The brine method: It is explained in detail in the instructional steps below. Basically, we chop and then weigh the ingredients, then add 2.5% of that weight in salt. Then we add a 2.5% salt water solution to the mix if needed. Read the science behind why salt concentration matters.
If you're going to master fermentation you'll need to use weight measurements for your fermentation ingredients. That means you need a kitchen scale. In order to select for the best probiotic bacteria (the ones that are actually beneficial and not pathogens) in your ferments, you must weigh salt to create a specific salt concentration. Weighing salt is the only way to create a salt concentration that will select for only probiotic microbes to thrive. This is the scale we use in our home kitchen to weigh salt.
- Mason Jar
- Fermentation Weight
- Mason Jar lid or Fermentation Airlock Lid
- Metal mason jar screw band or Rust Free Plastic Screw Band
- Cultured Guru Fermentation Salt
- Mixing Bowl
- Large jar or pitcher for mixing salt water brine
If you're new to fermentation, we offer fermentation supply starter kits on our shop page that includes everything you need to start fermenting some veggies at home, you just need to have a scale, salt and fresh veggies.
- One head of cabbage
- 1 cup of shredded carrots
- 1 Tablespoon of turmeric powder
- 1/4 cup of chopped green onions
- Cultured Guru Fermentation Salt
- Remove the outermost leaves from the cabbage and lightly rinse it off. Don't remove too many leaves, just about the four outermost leaves. Next, chop the cabbage in to small pieces.
- Once the cabbage is all chopped up, place a large mixing bowl on your kitchen scale, set it to weigh in grams and tare off the weight of the bowl. (Taring/Zeroing the scale with a container on it subtracts the weight of the container, allowing you to weigh only what is added to the container). Add the chopped cabbage, and the carrots to the bowl on the scale and record the weight of the produce. Note: We are about to do some math... but do not fear we have a step by step method to walk you through it. Doing this math will yield better sauerkraut results, because it will allow you to add the exact amount of salt that will make the good bacteria happiest
- Multiply the weight of your cabbage and carrots in grams by 2.5% (example: if my cabbage and carrots weigh 2,270 grams.... 2,270 grams x 0.025 = 56.75 grams). This is the amount, in grams, of salt you will add to the chopped produce!
- Place a small separate bowl on your scale and tare it. weigh out your salt in grams.
- Add the salt and turmeric to your mixing bowl of cabbage and carrots and thoroughly mix in with your gloved hands. (hint: turmeric will stain your hands yellow)
- You should be able to feel water being drawn out of the cabbage as you mix in the salt. This is the brine beginning to form! The longer you mix it in the bowl the better.
- Once you have mixed in the salt throughly, it is time to add the mixture into the jar. We use a one gallon glass jar, which is great for larger fermentation batches. Before you add in vegetable pieces, you need to dump all the liquid from the bowl into the jar. Then tightly pack in the vegetable pieces, removing air pockets and leaving room for a fermentation weight. You want the liquid brine to come above the vegetable matter when it's packed in the jar.
- Once the kraut is packed into the jar weigh everything down with fermentation weights. Put the lid on your jar, and place the jar at a moderate temperature away form direct sunlight. Over the following 24 hours more brine may form, and everything will be submerged.
- If there is not enough brine after tampering everything, you may add a small amount of 2.5% salt water solution to cover the cabbage (it MUST be a 2.5% solution). To make a 2.5% saltwater brine, put an empty large jar on your kitchen scale, and tare it. Fill the jar with warm filtered water and record the weight of the water (in grams). Next multiply the weight of the water by 0.025, the number you get is the amount in grams of salt you need to add to the water. Place a small separate bowl on your scale and tare it. Weigh out your Fermentation Salt in grams. Add your salt to the water and stir it in until it dissolves. Then let the mixture cool. This mix can be stored in the fride for future batches
- During the first few days of fermentation carbon dioxide and bubbles will be produced. During this time if you are using a regular mason jar lid, you will need to burp the jar to let the gas escape. To burp the jar, just remove your regular mason jar lid and let the gas out, then replace the lid. Both those using and those not using an airlock lid must observe the jar and make sure that the fermentation weight and vegetable pieces are staying submerged BELOW the brine. You may have to remove the lid, press everything down with a clean spoon/tamper, and then replace the lid.
- The sauerkraut needs to ferment at least 3 1/2 weeks, so that all the stages of bacterial succession can occur. 3 1/2 weeks also allows enough time for the final stage Lactobacillus bacteria to produce enough lactic acid. Once the fermentation is complete, store in the fridge for up to a year. Visit our Science of Fermentation blog to read more about the stages of fermentation!
We tracked our kraut throughout the fermentation process. By checking the progress of microbial stages under the microscope we have provided you with this handy timeline! If you follow our recipe and directions, your timeline of sauerkraut fermentation should approximately match ours!
24 - 48 hours: The brine should form, and all contents in the jar should be submerged beneath the brine. At this time there are still Gram negative bacteria and possible pathogens present.
48 - 72 hours: After 48 hours you should start to see lots of bubbles being produced. This is the stage in which you will need to burp the jar. This is when the ferment enters stage two of vegetable fermentation. Leuconostoc bacteria begin to thrive and Gram negative organisms die off.
3 - 10 days: The bubbles in the brine will decrease, as the ferment leaves stage two and enters stage three. The ferment will become cloudy and start to develop a pleasant sour smell. Lactobacillus species are most abundant during this time period.
10 - 21 days: Lactobacillus make up majority or all of the microbial population. They produce copious amounts of lactic acid, and make the ferment smell even more pleasantly sour. This is the time in which the vegetable mixture becomes kraut and is preserved. This is when you want to smell and taste test.
21 - 28 days: Wait for the kraut to smell and taste as you like, and refrigerate when you find the smell and taste most pleasant! We like ours best when we refrigerate at about 25 days.
Peace, Love and Microbes,