I have always loved sour things and that includes sauerkraut.  But the kraut of my youth was pickled and not lacto-fermented because they used vinegar to “preserve” it.  As you know I’m going to focus on teaching you about the foods and processes to support your health and will leave the explanation of the science of things to others that can educate you about the why’s and how’s way more eloquently than I.  So here is a great article written by Sally Fallon Morrell and Dr. Mary Enig at the Weston A. Price website about the fermentation process. 

Fermented veggies are a wonderful accompaniment to any meal because they contain good bacteria (probiotic) that help your gut break down the food and assimilate the nutrients more easily, not to mention the nutritional benefits of the fermented foods themselves.  I’ve recommended Bubbies to folks before but now I really want to encourage you to get in the kitchen and make your own kraut!  It couldn’t be easier and I promise it will be a whole lot cheaper.

So give it a whirl…get the kids involved and look at it as a science experiment…a real teaching moment.  Please write me and tell me about some of your favorite fermented veggie mixtures  

Red Cabbage, Apple, Carrot Kraut

Yield: 2 quart jars

Ingredients:

  • 2 cups grated carrot (3-4 large carrots)
  • 2 green apples – peeled, cored, grated (about 3 cups)
  • 1 large head red cabbage, grated (about 8 cups)
  • 2 tablespoons fine ground gray sea salt
  1. Using a food processor or box grater, grate the carrot, apples and cabbage and place in large stainless steel bowl.
  2. Sprinkle the sea salt all throughout the mixture, cover with a clean dish towel and let sit for 30 minutes, stir it again and let sit for another 30 minutes. 
  3. Using the potato masher start mashing until you start to see liquid form in the bottom of the bowl, a good 10-15 minutes.
  4. Spoon the mixture evenly into 2 quart-sized jars.  Then press down on the veggies with the back of a soup spoon until you see liquid/juice start to rise above the grated veggies.  You may need to add a bit of filtered water to make sure the veggie mixture is completely covered with liquid since no air should be touching the veggies…it’s an anerobic process.  Leave one inch of air space between the liquid and the top of the jar.
  5. Screw the lids on tightly and place them on a rimmed baking sheet because the liquid could start to rise and run out of the side of the jar.
  6. Put the veggies in a cabinet or the laundry room (not on the dryer) somewhere where it’s about 72 degrees.  Leave them sitting for two-three days.  Open one up and give it a try.  You should see some little bubbles rising up to the top and it should have a good sour/fermented taste.  Now place the jars in the fridge which will slow the fermenting process.
  7. Serve 2-4 tablespoons with each meal and feel the difference!

See photos below which should support my instructions above.  Again, please don’t hesitate writing me with any questions!

10 Comments

  1. whitney says:

    love your recipes and I tried this one and after 3 days not a lot of fermenting going on…I put them in the fridge for now. any thoughts? thanks!

    • Shane says:

      Hey Whitney, glad you’re enjoying the recipes and yes, fermented foods can be very frustrating because they’re different each time! So maybe set it back out at room temperature for another 2-3 days…since it’s winter and if it’s chilly in your house fermenting slows way down. Or you can visit Cultures for Life for a veggie starter which will give you a more sure-fire way of getting a good fermented product…rather than just using sea salt and praying!

  2. Ann says:

    Could you also do this recipe with a lacto fermenting agent?

  3. Lori says:

    I want to try this recipe!! Have you ever used a locktight fermentation lid? I want to try this and use them. I will try to leave them out a week since it is winter and my house stays chilly. Nights we set the heat to 65*, day around 71*.
    Thank you for the great recipe that isn’t HUGE. So many make giant batches, and I’m not interested in that right now.
    ~Lori

    • Shane says:

      Hey Lori, I haven’t used the locktight lid thingy yet but I’m sure it would work great with this too. Please let me know how it turns out! Thanks for stopping by!

  4. Lori says:

    I just cooked my cabbage so it was soft have I killed all the bacterias needed to make it or can i add whey or something so it will ferment? please help, I just heard that if you cook the cabbage first you kill the bacteria needed to ferment it?

    • Shane says:

      Hey Lori…Honey, I hate to tell you this but I wouldn’t use that heated red cabbage for your fermented veggie. Just go ahead and finish sauteing it enjoy it as a side. For your ferments, you’re right, you just want to use raw, rinsed with water, veggies/fruits. Good luck!

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