Here is a tummy-friendly recipe for a simple sauerkraut, full of health-promoting lactobacilli bacteria:
Sauerkraut, or fermented cabbage, is packed with good lactic acid probiotic bacteria, and has long been recommended as a natural remedy for an upset stomach and constipation. Using only four ingredients, this simple and tasty recipe by British chef, Karen Burns-Booth is a winner among the Just For Tummies team.
Image of Sauerkraut here
1 white cabbage
2 tbsp sea salt
½ tsp caraway seeds
5 juniper berries
- Trim, core and finely shred the cabbage, and then mix it with the salt in a large bowl. Start to squeeze the cabbage with your hands. This breaks up the cellular structure of the cabbage and helps it to start fermenting quicker.
- Transfer the cabbage to a pot, jar or bowl and add the spices between the layers of shredded cabbage.
- Lay a whole cabbage leaf on top of the shredded cabbage and pack it down as tightly as you can.
- Place a weight on top of the cabbage and then cover the pot with a sheet of muslin or a lid if you have one that fits – but NOT an airtight lid.
- Allow it to ferment for 3 to 4 weeks, checking it periodically; if the cabbage is not submerged under liquid, add a little salt water to the pot – the cabbage must be submerged under liquid for the recipe to work. If any scum appears on top of your sauerkraut, just skim it off.
- When the sauerkraut has collapsed and has become soft, decant it into clean jars and keep in a cool place for up to a year.
Good luck, and enjoy.