Sauerkraut is a fantastic daily staple in a gut healthy diet. It pairs well with eggs, salads, sandwiches, and more. I love sauerkraut, and if you do to this Probiotic Golden Sauerkraut is the perfect addition to your next meal. Not only does it add a salty, acidic flavor profile to an otherwise boring meal it also is a natural probiotic and supports gut health by providing your gut with beneficial bacteria.
However, not all sauerkraut is created equal. The kind you buy in a can likely isn’t the same from-scratch sauerkraut that contains billions of live beneficial probiotics. While some grocery stores carry sauerkraut brands made with live bacteria, it’s also likely to contain additives, preservatives, and toxic ingredients.
The good news is that with just a few ingredients and a few minutes of prep time, anyone can ferment and store their own delicious sauerkraut for everyday use.
What are the Health Benefits of Sauerkraut?
True sauerkraut is a slow fermented food. Under the right environment, incorporating fermented foods like sauerkraut replenishes your gut with “good bacteria,” essential for optimal health.
Think of your gut microbiome like a rainforest. It’s an ecosystem of microorganisms including good bacteria (probiotics), bad bacteria, and yeast that live in your digestive tract. If the good bacteria reign supreme, then you have a healthy gut. Considering nearly 80% of your immune system lives in your gut, a solid microbiome is the foundation for good health.
Fermented foods like this golden sauerkraut are prepared using the process of lacto-fermentation. During lacto-fermentation, bacteria, yeast, and other microorganisms break down the sugar and starch in food and convert it into lactic acid, a natural preservative. This process causes “good” bacterial strains like Lactobacillus to multiply quickly, producing both prebiotics and probiotics. It also produces B vitamins, Omega 3 fatty acids, and digestive enzymes not naturally present in the food before fermentation.
How Do You Make Probiotic Golden Sauerkraut?
Making sauerkraut is simple. Start by washing your cabbage and carrots and prepping all of your produce. Shred your cabbage either by hand or with a knife, or use the attachment on a food processor. Finely slice your onions and grate your carrots. Mince or grate your ginger and garlic as well.
Now it’s as simple as mixing all of your vegetables together in a bowl with the turmeric and adding salt on top. You let it sit for a few minutes while the salt draws out liquids, and then massage. Gloves are not a necessity here, but know the turmeric will stain your hands if you choose not to wear them.
Once you’ve massaged your mixture, place it into mason jars or another glass jar with an airtight lid. Let it sit in a cool, dark place in your home for a minimum of seven days and longer if you want more fermentation or a different taste/texture.
It is important to note that as the good bacteria multiple, they’ll release carbon dioxide. You’ll need to “burp” your jar of sauerkraut once a day to release the built-up gasses.
Once the sauerkraut is to your liking, enjoy! I eat it by the forkful for digestive benefits throughout the day. It also makes a great topping for salads, sandwiches, or on top of eggs and meat.
Probiotic Golden Sauerkraut
- 1 head cabbage shredded
- 1/2 white onion
- 2 carrots grated
- 6 cloves of garlic grated
- 2 tbsp 29.57 ml ginger root grated
- 1 tbsp 14.79 ml Liposomal Curcumin
- 5 tbsp 73.94 ml sea salt
- Prep your produce. “Shred” the cabbage with either a knife or a food processor. Grate your carrots, ginger, and garlic cloves. Finally slice your onion.
- Mix all produce together in a bowl with Liposomal Curcumin and sprinkle 4 tablespoons of salt over the top.
- Allow mixture to sit for 10 minutes. After 10 minutes, put on a pair of food-safe gloves and “massage” the mixture until liquid is released.
- Add the sauerkraut to a mason jar or glass jar with a tight-fitting lid. Ensure vegetables are submerged fully in the liquid.
- Allow to sit in a cool part of your home away from direct light for at least 7 days. The longer it sits, the more fermented it will become. Briefly open your jar of sauerkraut once a day to “burp,” or release, the built-up gasses.
- Once you’ve achieved your preferred taste and texture, move your sauerkraut to a clean jar and store in the fridge.