Gut Loving Sauerkraut Recipe - Fabulous50s (2024)

FAQs

How to make sauerkraut that has probiotics? ›

Leave the jar of cabbage in salt brine in your kitchen cabinet for 5 days to 2 weeks (exposed to as little light as possible). The hotter the room temperature, the faster your cabbage will ferment. One week is the standard amount of time it usually takes me to successfully make probiotic sauerkraut.

Studies suggest incorporating sauerkraut into a well-rounded breakfast or as a component of fibre-rich lunches and dinners still offers gut-friendly benefits. Pairing it with prebiotics like onions, garlic, bananas, and Jerusalem artichokes can further aid probiotic colonization and growth in your gut.

At 70 to 75 F, kraut will be fully fermented in about 3 to 4 weeks. At 60 to 65 F, fermentation may take 5 to 6 weeks. At temperatures lower than 60 F, kraut may not ferment. Above 75 F, kraut may become soft.

Sauerkraut is a highly nutritious, probiotic-rich food, and you are recommended to eat about a tablespoon or 10 grams per day. You may gradually increase the intake of sauerkraut up to six tablespoons or 60 grams per day if you are comfortable. However, you are recommended not to overconsume.

Although heat does kill the good bacteria living in your sauerkraut, it only happens at 46°C (115°F). So if you're cooking at a very, very low temperature, you should still retain a large amount of these probiotics. Another solution could be to add your sauerkraut or kimchi to a cooked meal near the end.

The best time to eat sauerkraut for gut health is during or before a meal since stomach acid, and enzymes can aid in breaking down food and killing harmful bacteria. Incorporating sauerkraut into your diet regularly can be beneficial, aiming for at least 1-2 servings per day.

Some sauerkraut brands that are known for having high probiotic content include Farmhouse Culture, Wildbrine, and Bubbies. However, it's important to note that probiotic content can vary depending on the fermentation process used, so it's always a good idea to check the label for live cultures.

Danish Ballhead, Late Flat Head and Premium Late Dutch are good cabbage varieties for sauerkraut. Krautman is one of the most popular varieties for making sauerkraut, and growers are encouraged to try new varieties as well.

However, do check your salt doesn't contain chemical anti-caking agents which might affect the fermentation. Try fine sea salt, or Diamond Crystal Kosher salt. The Spices - spices are used for flavour, and they can also help to slow mould growth.

Is it okay to use iodized salt for sauerkraut? ›

Salt: Use non—iodized salt with no added anti—caking agents for best quality. Salt helps form the brine and acts as a preservative. Salt causes the cabbage cells to release fermentable sugars and inhibits growth of undesirable yeasts, molds, and bacteria.

If you submerge the cabbage with a brine-filled bag, do not disturb the crock until the normal fermentation is complete (when bubbling ceases). If you use jars as weights, you must check the sauerkraut two to three times each week and remove scum if it forms.

If you're new to fermentation, and you're attempting to make kimchi, sauerkraut, pickles, or even fermented hot sauce, the best way to ensure success is with an E-Jen container.

Store bought sauerkraut is typically pasteurized during the canning process, which destroys the active probiotics and therefore makes it less nutritious than fresh or homemade sauerkraut.

Some well-known brands that have a high probiotic content are Farmhouse Culture, Wildbrine, and Bubbies. Nevertheless, it should be highlighted that probiotic content may also depend on the fermentation process, so always read the label for live cultures.

Overcooking can destroy the beneficial bacteria present in the dish. It is important to cook sauerkraut until it is just heated through, and not to cook it for too long. Additionally, it is recommended to use high-quality sauerkraut that has been fermented naturally.

Studies have shown that rinsing sauerkraut can indeed reduce its probiotic content. A study published in the journal Food Science and Technology found that rinsing sauerkraut reduced the number of beneficial Lactobacillus bacteria by up to 40 percent.