This sauerkraut makes a valuable contribution to your probiotic foundation. Serve it with maas (amasi) or yoghurt as a dish on its own or with one of your daily meals. It adds a salty tang mashed potatoes. Add a few teaspoons of sauerkraut to the juices you make in the blender, particularly to mixtures of grapes, apple, ginger and parsley. Add sauerkraut to the blender when making vegetable bases for cold soups with onions, Himalayan salt, chilli, celery and garlic.These can be added to mashed avocado or tomato paste.
yield: 1 litre sauerkraut
Wilting time: 2-6 hours in the sun.
Waiting time 2-4 weeks depending on taste.
Ingredients: 1kg (about 2 litres) of shredded cabbage
15ml natural sea or Himalayan salt
Optional: 60ml Maas (fremented milk caled Keffir or some AB yoghurt.
Optional: the contents of 2-6 probiotic capsules to boost the culture.
1 Shred the cabbage. Measure out 2 litres of it slightly piled up.
2 Place into a large bowl with the salt, maas and probiotic culture if you want to include it as well.
3 Mix it all in and leave the cabbage to wilt for a few hours in the sun or in a warm room.
4 When liquid begins to form and the cabbage is reduced in volume, pack it into a 1 litre sealable container like a plastic yoghurt tub. The compacted cabbage should be level and just about to flow over.
5 Seal it off with a generous piece of cling wrap and smooth out any air to make it airtight.
6 Close the lid and press down firmly in the centre to form a vacuum.
7 Place the sealed tub into a plastic bag and twist it colsed. Fold over the end and stretch rubber bands around the tub. Exclude more air from the bag and add a few more rubber bands.
8 Leave to stand at room temperature for 2 weeks. It can take longer in winter to achieve the correct taste and texture. It becomes more acidic the longer you wait.
9 Keep it in the fridge and eat at least 1 tbalespoon a day. Make more at regular intervals.
SAUERKRAUT IS A COST CUTTING SUPER FOOD
Sauerkraut produces a unique bacterial strain called Lactobacillus plantarum. Take one or two tablespoons of sauerkraut a day and all it costs is a few cents for the following benefits:
1 Immune boosting: increases antibodies against pathogens inculding harmful strains of E. Coli and salmonella (food poisoning) and germs that cause colds and flu and other maladies.
2 It keeps the yeast families, especially the Candida albicans strains under control as well as the acid/alkali levels within the small and large intestines. It creates the perfect growth medium for probiotics to flourish.
4 As a digestive aid, sauerkraut converts lactose from milk into lactic acid. Lactic acid is essential to stop the growth of harmful bacteria, yeasts and moulds connected to: cancer, chronic fatigue symdrome and Candidiasis.
5 Sauerkraut breaks down phytic acid (in hard cellulose husks, etc) and also attacks trypsin-inhibitors so pancreatic trypsin can be activated to control cell division (cancer). It supports the health of the colon, cures tummy upsets, gas, bloating and prevents constipation. It helps to facilitate the break down of protein and the assimilation of amino acids. Valuable pancreatic enzymes are produced and the extra acidity helps compensate for low stomach acid intensity in elderly people.
5 Extra nutrients for free: it manufactures omega 3-fatty acids, GTF chrome that is essential to control blood sugar. Vitamin B6, B2, folate and a other B vitamins. Copious amounts of antioxidants: Vitamin C, glutathionine and superoxide dismustase to help control free radical damage, especially in terms of cancer prevention.
3 Isothiocynates and miriads of key enzymes are also produced and these chemicals fight and prevent many forms of cancer especially: prostate, breast, liver, lungs and colon.