It’s nice to see modern research catching up with ancient knowledge. We are re-learning that fermenting food is the best way to maintain proper gut bacteria populations, and therefore keep our immune systems functioning at optimum levels. One of the best sources of beneficial bacteria is also the easiest to make- good old fashioned sauerkraut! You can make it one head at a time, in one quart jar, or make it by the bucketful using a pile of cabbages. If you use a few purple cabbages in your mix, your kraut will turn bright magenta when it’s ready to eat!
1. Chop Cabbage. Start by removing wrapper leaves, browned edges, and blemishes. Give it a good rinse. Then quarter it so you have a wedge of stem in each slice. Slice out the wedge from each quarter. Chop cabbage into fine shreds with a good chef's knife, or run through a food processor. Toss shreds into a big wide bowl.
2. Add Salt. 1 tablespoon to 1 average cabbage. For a bigger head, add another teaspoon, or for a jumbo head, another tablespoon. Do not use salt with iodine or anti-caking agent as it will hinder bacterial growth. I use natural salts which are full of trace minerals.
3. Mix. With clean hands, dig, toss, mix, and distribute the salt all through the cabbage. After you get it all tossed and mixed, let the kraut sit for a few minutes so the salt begins to pull the water from the cabbage. Tip- Do not disinfect your hands or use soap with lotions or perfumes. You don't want that stuff in your food! Just use simple soap and water.
4. Pack. Start stuffing kraut into clean jars or buckets. They can be sterilized, but they don't have to be. I find the kraut is better if the containers are not sterile. Keep stuffing. I use wide mouth jars and use my knuckles to keep pushing the kraut down. You keep stuffing until the juice and kraut are both about two inches from the top of the jar. (prevents overflow) Place a glass weight or clean flat quartz stone on top to keep kraut under liquid. For buckets, find a sturdy plate that fits snugly inside the bucket, place on top of kraut and press down firmly until plate is covered in liquid.
5. Adjustments. What you want is very tightly packed kraut that is completely below the surface of the juice that has been extracted from it. If you need more liquid, mix 3/4 teaspoon salt per cup of water and add as needed.
6. Monitor. Cover containers and monitor for 3 or 4 days at around 67°F. Anything above 68° can start growing yeast, and anything below 65° slows fermentation. I highly recommend airlock lids for fermenting in jars, but I do just fine using canning lid flats. Just set a flat on top of each jar. Do not leave a tight lid on a jar for an extended period or the pressure of developing gasses will break your jar! Several times daily, remove the flat and pack the kraut down releasing bubbles. Then replace the flat. I would do the same if using fermenting lids. For buckets, press down on the plate and remove any bits of cabbage on top. Cover loosely with bucket lid. Do not ignore your ferment! Bubbles expand your liquid and containers nearly full can overflow when you are not looking!
7. Taste! After about three days, taste your kraut. If it's rich and sweet, you're done! Store in the fridge or cool cellar between 35° and 55°. As long as your ferment is alive, do not seal your jars! If you use the plastic lids screwed on loosely, that works. Remember to check occasionally to make sure the kraut stays below the juice. Sauerkraut will keep like this for 3 or 4 months. Maybe as long as six months under perfect conditions.
