Sauerkraut
(GAPS Intro Stage 1)
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Sauerkraut is fermented cabbage, a traditional food and staple in Germany, Russia and Eastern Europe. A living food and healing remedy for the digestive tract, it is full of digestive enzymes, probiotic bacteria, vitamins C & K, minerals and antioxidants. Within the GAPS protocol, sauerkraut is introduced gradually to help support digestive function and microbial diversity within the gut. The fermentation process improves the availability of certain nutrients and makes the cabbage easier to digest.
Equipment:
Equipment:
Chopping board
Knife
Bowl
1 litre clean jar
Ingredients:
Ingredients:
Half medium cabbage
1 tbsp Celtic sea salt
1 carrot
½ apple
4 tbsp whey* or if no whey add an extra tbsp salt
1 tsp fennel seed
Prep: 10 min
Prep: 10 min
Directions:
Directions:
Finely chop the cabbage and grate carrot & apple
Add ingredients into a bowl
Add salt and whey and massage for 5 min to draw out liquid
Pack mixture into a glass jar, leave 1-2 inches of space from the top
Ensure cabbage is submerged below the brine
Use a cabbage leaf or weight to hold it down
Cap and seal tightly for 4-7 days
Ways to Use Sauerkraut:
Ways to Use Sauerkraut:
Serve alongside soups, stews, eggs, meat dishes, or salads.
Use as a condiment to add flavour and beneficial fermented foods to meals.
Have a spoonful before meals
Notes:
Notes:
Sauerkraut should be introduced gradually as fermented foods can be quite potent, increasing intake gradually is often better tolerated than introducing large amounts at once.
It is normal for some people to experience temporary digestive changes, such as increased gas, bloating, or changes in bowel movements when introducing fermented foods. If symptoms are uncomfortable, reduce the amount and increase more slowly.
Always use clean utensils when removing sauerkraut from the jar to avoid contamination.
Ensure the cabbage remains submerged beneath the brine during storage, as exposure to air can encourage mould growth.
Sauerkraut should have a pleasantly sour aroma. If mould develops, the smell becomes unpleasant, or there are signs of spoilage, discard the batch.
If the brine level drops, gently press the sauerkraut back under the liquid before returning it to the refrigerator.
The flavour will continue to develop slowly over time while refrigerated.
Storage Tips:
Storage Tips:
Keep it refrigerated once fermentation is complete.
Ensure the sauerkraut remains submerged beneath the brine to help maintain quality.
Always use a clean utensil when serving to avoid introducing contaminants.
Properly stored, homemade sauerkraut will generally keep well in the refrigerator for several months.
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