I’ve talked before about the wonders of sauerkraut as a fermented food and detailed my husband’s method of making it. With just a few simple ingredients and tools it’s very easy to turn ordinary cabbage into extraordinary sauerkraut. And for a heavy hit of good bacteria (probiotics) homemade is the only way to go.Homemade versus store-bought sauerkraut
Being increasingly curious about the gut and digestive health Michael Mosley, the British doctor and TV presenter, recently explored the good bacteria in sauerkraut. His findings suggest that homemade and store-bought sauerkraut are far from comparable. In a nutshell he compared the probiotic count in the two types of sauerkraut, and found the homemade variety to contain much more good bacteria. Why? Because store-bought sauerkraut is typically pasteurised (heat treated) to be shelf-stable – and this process kills bacteria.
When it comes to the probiotic count of homemade sauerkraut the numbers are staggering. In writing this post I discovered that every mouthful of homemade sauerkraut contains billions of beneficial microbes. And as little as 100g (around 4 ounces) contains trillions (!). So it really is worth getting stuck in and making your own.
I can’t take any credit for the monthly batch of sauerkraut that comes out of my kitchen. My husband does all of the hard work and, even after a couple of years of making it, he continues to refine and improve his technique. His most recent sauerkraut making morning was a spice mix experiment – the results of which I’m sharing here.
Use these spice mixes in conjunction with my earlier post that explains in detail how to make sauerkraut.
- 1 tbsp salt
- 6 cloves of garlic
- 1 tbsp cumin seeds
- 1/2 tbsp fennel seeds
- 1/2 tsp oregano
- 1-3 fresh red chillies
- Small bunch of coriander / cilantro
- 1 tbsp salt
- 3 cloves of garlic
- 2 thumb sized pieces of fresh ginger
- 1 tsp each of cumin, coriander and fennel seeds
- 1/2 tsp turmeric
- 1-2 fresh green chillies
- In a pestle and mortar add all of the spice mix ingredients. Grind to create a paste.
- Prepare your base cabbage and salt mixture (steps 1 and 2 in the method here) but deduct 1 tbsp of salt (to allow for the salt used in the spice mix).
- Mix your prepared spice mix through the cabbage and salt base.
- Follow steps 4 to 9 in my earlier post here to get to your finished product.
I hope this post inspires you to grab a cabbage and give homemade sauerkraut a go! In the meantime I almost forgot to mention that I’m sharing this post as part of Fiesta Friday #179. I’m lucky enough to be hosting this week alongside Angie and also the lovely Petra from Food Eat Love. If you’re keen to bring your post to the party then be sure to check out the rules and guidelines here.
Other fermented / pickle recipe posts:
- Beetroot pickle – with apple cider vinegar
- Indian tomato kasundi relish
- Mango chutney/pickle – Indian style
- Onion relish (sugar free & fermented)