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SAUERKRAUTHere is how to make sauerkraut. The daily use of living, fermented, acidic foods prolong life and are a secret to ongoing good health. Fermented vegetables and milk are rich in lactic acid, which inhibits the bacteria that cause putrefaction. Along with many other organic acids, lactic acid also greatly assists people with weak digestive systems (ie most people who are over 40) INGREDIENTS2 large cabbages. Reserve 3-4 large leaves - enough to cover the surface of the brewing container 2 large onions Optionally, other vegetables in season. I have also used hot peppers, carrots, beets, beetroot, caraway seeds, a wide variety of fresh herbs, radish, curry powder, ginger and garlic, all with great success 2 tsp of sea salt. Use more salt if you are not adding the whey below, less if you have a good raw milk kefir whey. The salt helps promote the lactic acid bacteria in competition with bad bacteria 1 cup filtered water. Use rejuvelac if available, otherwise filtered water 1 cup of liquid whey. If whey is not available, use 1 cup of lemon juice, or half a cup of vinegar, preferably apple-cider vinegar. White supermarket vinegar is a poor alternative. The clear liquid whey that forms as kefir or yogurt sours as it ages is by far the best starter, and will make a reliable and delicious sauerkraut by introducing plenty of lactic acid bacteria 2 Tbs juniper berries (optional) 2 Tbs seaweed such as wakame, kelp or dulse (optional) 
SAUERKRAUT RECIPEShred the cabbage and other vegetables in a food processor. Put the shredded vegetables in a large container or bucket with the other ingredients. Pound them with a pestle or wooden mallet for 10 minutes - long enough to release the juices Press the mash down. The liquids should just about cover the top of the mash. Put a large plate into the bucket that fits nicely and seals the top, and a heavy weight on top of it. Within a few hours, liquids should cover the top of the shredded mixture (if it did not cover to start with). If there is not enough cabbage juice, add cold filtered water with whey / lemon juice / vinegar to cover Leave to ferment at room temperature for 3 - 5 days. Within 1 day the smell should start to change, and within 3 days the mixture should have a delicious aroma. After 2-3 days of lacto-fermentation, vegetables start to soften and some of their components break down. As lactic acid-producing bacteria proliferate, the food becomes more acidic and easily digestible. Micronutrients such as choline are formed, the entire medium is preserved, and new flavours and aromas develop Transfer to capped jars. Leave 2-3 cm / 1 inch at the top as they can bubble and leak. However, try not to expose it too much to the air, as making sauerkraut is an anaerobic process Sauerkraut may need to be stored in the refrigerator if you live in a hot climate, but most refrigerators are too cold to allow it to mature properly. The ideal storage is about the same as for a fine bottle of wine. Sauerkraut needs at least six months to fully mature, depending on what it is made from; the best sauerkraut I have tasted was eighteen months old Yeasts and mouldsKahm yeast. Sometimes a white, velvety or powdery looking yeast or scum develops on the surface. It is not harmful, but does not improve the flavour. If it develops, skim it off the surface of the liquid. Discard any solid matter that has it. As usual, your senses are the test - if it smells and tastes OK, it probably is Kahm yeast is likely to develop if:
If black or blue mould forms, throw the brew away. It usually smells horrible, and you wouldn't want to eat it anyway. Mould forms for the above reasons, and also because there was not enough liquid - the solid matter is left exposed to the air and light, especially during the first few days before sufficient acidity builds up Only normal kitchen hygiene is required |